Deusomega Journal

[Deusomega]

So after asking for some advice on how to get shape I finally got off my ass and went to the grocery store and stocked up for this week. So I figured it was high time for me to start a log.

My current weight is 240lbs and I have used calipers to estimate my bf at around 25% so that means I have 180 lbs of LBM.

For diet I'm keeping it as minimalistic and simple as possible. That means I'm going to set my minimum protein and fats and the rest comes from carbs or fats or whatever lol. For protein and fat I'm going to get at least 1.25 g of protein per LBM and .5 g of fat per LBM.

So I used the Katch-Mccardie formula to estimate my caloric needs and came up with about 3,300 Calories to maintain. So I'm just going to go with a straight 20% deficit.

Average Daily:
2,600 Cals
Protein:225g(35%)
Fat:90g(31%)
Carbs:223g(34%)

For training since I'm a huge newb I'm going to be following the Starting Strength Routine with 2 adjustments: adding dips and chinups

Starting tommorow and I cannot wait :):ninja:

[Deusomega]

Been sick most of the day so I didn't start on my workout but I stuck to the diet.

Meal #1 Optimum Nutrition Shake with 1 Cup Milk and Large Apple
Meal #2 1/2 Cup Egg Beaters+ 1 Whole Egg+ Cheese+ 2 TBSP Natural Peanut Butter
Meal #3 Tuna with a little Miracle Whip+ Cheese+ 15 Crackers
Meal #4 1 Cup Cottage Cheese+Almonds+Large Cucumber
Meal #5 Optimum Nutrition Shake with 2 Cups Milk+ Oats+ serving Nesquik
Meal #6 1/2 Cup Cottage Cheese

Totals: 2563 Calories
230 Protein
85.6 Fat
213.7 Carbs

241 Scale Weight this morning :outnumber:

[Deusomega]

Felt better today and made my workout haha(weak as hell though)

Meal #1 Optimum Nutrition Shake with 1 Cup Milk and 2 TBSP NPB
Meal #2 1 Cup Cottage Cheese+Large Cucumber
Meal #3 Chicken Stir Fry
Meal #4 Chicken+Brown Rice+Corn
Meal #5 Optimum Nutrition Shake with 2 Cups Milk+ Oats+ serving Nesquik

Totals: 2634 Calories
255 Protein
81.2 Fat
210.8 Carbs(17g Fiber need a little more I think)

So my beginning #s on Workout A are:

115# Squat
175# Bench Press
115# Deadlift
5 Dips

I think the Squat and Deadlift are probably higher but was being strict with form which I think is better than straining to put up #s that arent there yet.

Abysmal #s oh well first step I suppose.

[Deusomega]

Meal #1 Optimum Nutrition Shake with 1 Cup Milk and 2 TBSP NPB
Meal #2 Chicken Stir Fry
Meal #3 Cottage Cheese+Avocado
Meal #4 Yogurt+Strawberries+Kiwi(Helps with a sweet tooth :D)
Meal #5 Optimum Nutrition Shake

Totals: 2557 Calories
247.1 Protein
94.6 Fat
171.2 Carbs(26.3g Fiber)