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cujo1
08-29-2007, 11:00 AM
Ok here the deal im 5'6 164 - 166lbs. Im going to cut down to 140 - 144lbs and then bulk back up. First step getting my maintainance calories. Tracking on a site i found . Im in the UK. Its 5.53pm here so far. When i weighted myself this morning on an empty stomach i was 74.4kgs trying to cut to 63kgs. So far ive eaten this.

Pizza hut vegetarian supreme 4 slices - Total cals 1187.9
Garlic bread - 101.7 cals
Coca cola 500ml - 214.7 cals

Total cals so far 1504.3
Protein - 56g
Carbs - 190.7
Fat 57.0

Directly after eating i weighted myself once again and i was 75.2 kgs.So i dunno whats up there?

Im going to be writing down what ive eaten over the past week and weighting myself next wed. From that ill get my cutting diet sorted out. Ive read builts articles and their great. Im going to the gym tomorrow and will list my routine plus lifts.

P.Si forgot to mention im 19 and some of the stuff i will list as my diet this past week may shock you as 99% is likely to be pure junk. Guess i need to be truthful though if i wanna see progresss.

cphafner
08-29-2007, 11:23 AM
good luck with your goals, but you need to clean up the diet to acheive them.

cujo1
08-29-2007, 11:40 AM
thanks dude. Yea i definately will once i get my maintaiance cals. Ive read the list what a body builder eats a gazillion times. And i plan to carb cycle on my cut.

bigmoney
08-29-2007, 12:37 PM
what body fat % are you man? It seems like going down to the 140's has little benefit. Nevertheless, good luck with your goals and clean up your diet if you want to achieve them.

cujo1
08-29-2007, 01:23 PM
i think 20 - 30% yea i need to cut down. Yea atm my diet sucks ass.But im not gonna clean it up till the end of this week. Once i have my maintainance calories.

cujo1
08-30-2007, 10:17 AM
So my total calories for wed were. 2272.Nearly all consisted of carbs.SMH at me. I'm going to the gym today and most likely going to work on my legs and shoulders. Ill post my workout + lifts when i get back.Still tracking my maintainance calories so i guess its an excuse to eat whatever i want. Even though i feel as guilty as hell doing it.

Cards
08-30-2007, 12:26 PM
Just my 2 cents: Cut if you feel you need to to get where you want to start or, start just cleaning up your diet and lift heavy. If you're new to this that's about the only time that "build muscle burn fat" can actualy happen. Obviously not at the same time because of specific reason but still worth it. I personaly wouldnt recommend cutting then trying to bulk up.

Start eatting right, which will cut all the **** out of your diet such as pizza hut, find a routine you enjoy which you may already have and lift heavy. The results will come.

GL and stick with !:thumbup:

cujo1
08-30-2007, 12:43 PM
thanks cards but i def need to cut. For personal reasons. Damn ive eaten junk again today in order to track my maintainance. Going to the gym in 2hours. Its 7.41pm here ill be at the gym for 10pm. So far ive eaten.

Coco pops - 267kcal
milk - 197.3 kcal
mcdonalds chicken burger - 380kcals
mcdonalds fries - 470 kcals
mozarella dippers - 250kcals
1 large coke - 225.8kcals

So far 1790 kcals. Thank god ive only got to track my maintainance till next wed. I really wanna start eating clean and start cutting. LOL i just realised im 1 inch taller then you and about 10lbs heavier give or take. Thank god i dont look fat with clothes on.

cphafner
08-30-2007, 01:31 PM
you need a week of clean eating to really track your maintenance.

cujo1
08-30-2007, 05:05 PM
Just came back from the gym and ate.SO i can update my calories. Today i basically hit everybody part due to the fact that i was unable to go to the gym this entire week except for today and i wont be able to restore my regular schedule till monday. Any way my lifts today were.

Bench press - 4 sets 6- 10 reps
1st Set was warmup just the bar 12 reps
2nd set - 30kg - 10reps
3rd set- 40kg- 8reps
4th set- 50kg 1 rep

Incline dumbell bench press - 1st set 40kg - 8rep
2nd set 40kg - 10 rep
3rd set 40kg - 6 reps

Squats - 1st set just the bar - just the bar 10 reps
2nd set 40kg - 8 reps
3rd set- 40kg 5 reps
4th set- 30kg -10reps

Deadlift - just the bar10 reps
30kg - 9 reps

I also did hyper extension and abs today. And prior to lifting just 10mins warmup on the rowing machine. Normally iam more structured then this and i have explained my reason for my poor split today but rest assurred come monday it will be back to normal.

PS final calories for today are

2105.1
protein = 60.5g
carbs = 314.5
fats = 66.6
fibre = 13.4

It cant be dude. I was reading on builts article that you have to eat what you normally eat to get maintainance. Ive even asked her myself.

Built
08-30-2007, 05:21 PM
Pretty hard to track maintenance when you change your eating habits to eat "clean", don't you think?

I usually just say "track everything and pretend nobody's watching" for a week. You'll have to eyeball, and it'll be wrong, but all models are wrong. This one gives you a reasonable starting point. THEN you can set a cut/bulk/maintenance diet based on your "expected maintenance", see if it works, and tweak as required.

cujo1
08-31-2007, 07:09 PM
damn today my diet sucked even more then usual.
I woke up at 5pm and its now 2.06am here.
So for today only 923.8kcals.
protein 22.9g
carbs 178.3g
fat 12.8g
fibre 3.9g.
Damn

cujo1
09-01-2007, 07:55 PM
Built helped me fix a diet today. SO no more junk and from tomorrow only good eating my aims.

LBM = 130 lbs.
Calories: 2000 per day;
3 lifting/HIIT days per week.


Average daily macros:
195g of protein,
80g of fat, and
126g of carbohydrate,
2,000 calories in total.

(3) Lifting/HIIT days:
195g of protein,
65g of fat, and
195g of carbohydrate,
2,143 calories in total.

(4) Rest/SS Cardio days:
195g of protein,
91g of fat, and
74g of carbohydrate,
1,893 calories in total

Let the good times begin

nhlfan
09-01-2007, 08:44 PM
are you male or female?

cujo1
09-01-2007, 08:45 PM
male

cujo1
09-02-2007, 07:54 AM
Weight this morning after going toilet and weighting myself in my tshirt and shorts 74.6kg. Time to start eating healthy let the good times begin. Today i plan to hit my off lifting day macros before i get to sleep.

cujo1
09-04-2007, 07:43 PM
Finally all hindu festivals are over. nuttin to hinder me anymore. Today was janmasmi our gods birthday all i could eat was potatoes nutting else. Couple days before that was raksha bandan.Im hitting the gym up 2morro to do back and bis ill post my workout up. And ive decided to eat at 1900 cals a day instead of 2000 i dunno the number appeals to me here are my macros and stuff. Shout out to built for teaching me how to do this.

1900 cals a day = 13300 a week
on lifting days 1900+228 = 2138
on non lifting days = 1900 - 218 = 1721.5
3 lifting days so 2128 x 3 = 6414
4 non lifting days = 6886

macros on non lifting days

180g of protein = 180 x 4 = 720 cals
70g of fat = 630
93g of carbs = 93 x 4 = 372

1722 x 4 =6888 cals in total


on lifting days
197g of protein= 197 x 4 = 788
83g of fat = 747
150g of carb = 600

2135 cals in total x 3 = 6405

6405 + 6888 = 13293 cals per week

cujo1
09-05-2007, 05:54 PM
Iam pissed. Today my expected macros were

on lifting days
197g of protein= 197 x 4 = 788
83g of fat = 747
150g of carb = 600

2135 cals

and what do i end up with

total cals 1727.9
protein - 175.6
carb 63.9
fat - 83.2
fibre - 13.4

I mean myprotein and fat exceeds my min amount but my cals are a little on the low side.Eating healthy sucks. I have to eat so much more to get the same number of cals i was getting when i ate one pizza. :(

Hit back and bis today

did
4 sets of deadlifts
4 sets t bar rows
4 sets close grip pull downs
4 sets of preacher curls.

Also form was ok in all lifts but wasnt perfect so im more pissed need to be stricter.

cujo1
09-07-2007, 09:29 AM
for yesterday

today i just about hit my cals. Cheesy

cals today 1634

protein - 183g
fat - 49.2g
carbs - 112g

Im meant to have 1722 cals i tihnk i might just eat a piece of cake to bring it up. But its the closest ive been. Cheesy. Also i weight myself this morning 73.8kg was my weight. So its gone down. But im not getting too excited.Let me see what my weight is tomorrow morning.

cujo1
09-07-2007, 09:30 AM
so i just woke up its 2.19pm here and i weighted myself after going to the toilet on an empty stomach my weight was 73.2kg. I dunno whats going on i changed the battery on my digital scale to so now my weight is between 73.2 -73.8 - 74. As being opposed to 74.4 - 74.8. 2 weeks back. Might be beginner gains and the fact that ive cut out junk food and eating high protein low carbs. Any way leg day today. So far its going to be pretty basic but then im going to incorporate some gms etc within the next 2 weeks. But ive read as long as you squat + deadlift your legs will get bigger and ive been doing both so :p

cujo1
09-07-2007, 05:52 PM
Just came back from gym it was legs.

I did front squats
normal squats
leg curls
clean and press

4 sets 6 - 8 reps

damn im tired. Hopefully lifting + good eating = ideal physique

cujo1
09-07-2007, 09:25 PM
damn although i hit my protein target. My cals felt a bit short guess eating good will do that. From tomorrow im going to try harder as god is my witness. Todays macros are.

Calories (kcal) 1477.8
Protein (g)175.8
Carbohydrate (g)63.3
Fat 58.2
Fibre 7.3
Fruit & Veg1.7