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Eurodude
02-18-2010, 11:25 AM
I am currently travelling. I will provide photos and answers to question 1 on Friday.

1) Current calorie intake and protein intake. If you don't know, don't answer.

2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..
No current injuries, but need to be careful about my neck and have had Rotator Cuff problems in the past

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?
No. I travel for several days each week, but normally go to the same cities and have identified hotels / gyms where I can workout

4) How many days training can you commit to? And what days are they?
My preference is weights 3 to 4 times per week. Normally on Mondays, Tuesday or Wednesday, Friday and Saturday or Sunday. I can do aerobic activities most days.

Tom Mutaffis
02-19-2010, 06:53 AM
Eurodude,

I will be your 'mentor' for this program.

Please let me know if there is anything that I can help you with once we have the full questionare (diet/pictures) completed.

Eurodude
02-20-2010, 04:59 PM
Here is some additional information to complete my answers.

1) Current calorie intake and protein intake. If you don't know, don't answer.

I generally eat quite clean when not traveling, but I have been traveling 3 days @ 3 weeks per month primarily to Paris, France. I still eat clean, just not as clean.

Current Diet Summary is below. Fat includes 6 g of Fishoil (Note: I updated this post to include fishoil!)

With Workout = Total Calories = 2534.5
Protein = 231 g / 928.4 Calories / 36.6% of daily calories
Carbs = 242 g / 968 Calories / 38.2% of daily calories
Fat = 70.9 g / 638.1 Calories / 25.2% of daily calories

Without Workout = Total Calories = 2256
Protein = 191.5 g / 766 Calories / 33.9% of daily calories
Carbs = 218 g / 872 Calories / 38.6 % of daily calories
Fat = 68.7 g / 618.3 Calories / 27.4% of daily calories

On non-Workout days, I basically eat the same food as workout days, except I do not have a post workout shake.

My current weight is 188 LBs at 5'10" and my goal is to be really cut (about 176 lbs). I estimated my bodyfat to be about 12.5% using Jackson/Pollock 7 Caliper Method (but I am no expert, so not sure of the accuracy and my BF% looks more then that in the photos attached below!)

I have not been doing cardio regularly for about 5 months which is a shame, because this would have put me in a calorie deficit.

I will be in Florida the first two weeks of April and want to be in better shape then today! My initial plan is to work on my bodyfat for the next 5 weeks, then work on strength and size for the rest of the programme.

I do not have a physical job at all. I am carb sensitive and have a low matobolism. My initial thought is to validate exactly what I eat (I will provide my typical diet), then adjust that, my caloric intake and aerobic activities appropriately. I appreciate assistance with maximising my diet and determining the appropriate amount and type of aerobic activity!

For my initial diet, I estimated a total daily intake of 264 g P, 149 g C, and 88 g F for a total of 2444 (43%, 24,5%, 32.5%) based upon 13 Calories per lb a current weight. :confused:

Attached below are several photos which I took today. I tried uploading several others, but kept getting an error.


28853
28854
28855

Eurodude
02-21-2010, 10:05 AM
Attached file includes the following:


Proposed calories for the new programme and related calculations
Typical current diet and supplements for Workout and Non-Workout Days.


Tom, I would appreciate your feedback on what I can do to improve my typical diet, supplements, etc.

I will be in the USA for several weeks starting 31 March, so will order some AtLarge Nutrition supplements to use in the USA and to take back with me Europe.

In the meantime, I will need to use either what I currently have or is available in Europe.

My first workout will be tomorrow in my local gym, then my next two will be in Paris. The hotel has a nice gym, but only dumbells and Machines. The problem is that the machines do not have enough weight for me to max out on a lot of exercises at 6 reps, so may need to go to a local gym!

Ciao!
Eurodude

Tom Mutaffis
02-22-2010, 05:05 PM
EuroDude -

Let's get your workout in order first and then we can worry about your diet. What do you plan to do in terms of the training split and do you have a clear understanding of the 6+2+2+2 protocol?

From there we can tweak your diet to make sure that you achieve your body composition goals in time for your travel.

It is easiest to break down complex solutions into simple pieces and then bring it all together for the finished product/program.

Eurodude
02-23-2010, 03:47 PM
I decided to start with Program 1 on Mondays, Wednesdays and Fridays. The exercises I selected are below. I also want to perfrom aerobic activity at least 3 times per week. I am open to suggestions to improve my overall programme.

I picked the exercises below, since I can perform them at my home gym and the gyms that I normally visit when traveling. Only issue is that my current hotel does not have Barbells and no real good equivalent to a 'Deadlift'.

Since I live in Europe, I will document in kilograms. I normally workout on Mondays, but had to put off until today, Tuesday.

The following exercises were performa at a hotel gym which is well equipped for a hotel; primarily Nautilus machines and dumbells.

Workout A. Week 1 Day 1!

Vertical Pressing:
Pulldown - 57 / 64 / 71 / 77 / 84 / 91 / 98 x6 , 2 , 2 , 2

Horizontal Pulling:
Low Pulley Row - 71 / 77 / 84 / 91 / 98 / 111 / 115.5 x 6, 2 , 2, 2 (I used the max weight for the machine and could have added a few more kilos)

Horizontal Press:
Nautilus Verticle Press - 71 / 77 / 84 / 91 x 6, 1, 1, 2 (energy levels start to dive)

Verticle Press:
Std DB Press - 22.5 / 25 / 27.5 x 6 , 2, 2, 2

Triceps:
Cable Tricep Extensions - 25, 30, 35, 40 x 6, 2, 2, 2

Time of Workout:
10 PM after being up, since 4 AM
Motivation:
6 / 10 ( which is good considering I have a cold, sore throat and just completed an exhausting day!!!)
Energy Levels:
3/10
Sleep:
3.5 hours
Weight: 84.0 kg

I will update diet later after calculating grams and calories.

Tomorrow will be a much better day! No planes and time for 6 hours of sleep!

Workout B. Plan for Week 1 Day 2

Hip Dominant:
Deadlift (I will need to figure out a replacement exercise for this gym)
Quad Dominant:
Leg Press
Calf:
Calf press on Leg Press
Biceps:
DB Curls
Abs:

Cable Crunch

Tom Mutaffis
02-23-2010, 04:47 PM
That program should work well with (3) weight training days and (3) conditioning days. What do you plan to do in terms of cardio activities?

Being that you are limited with equipment it looks like you are on track in terms of exercise selection. I would try to swap out pulldowns for chins whenever possible though.

I will address the diet information next and am looking forward to tracking your progress though the workouts.

Eurodude
02-24-2010, 10:18 AM
I have not done Chin-ups for a long time. If I remember correctly, with pull-ups, I can do about 9 my first set (bodyweight only), then the reps go down with each set. *** A great opportunity to improve!***

I am just not sure how to properly perform these in the 6x2x2x2x2 program.

Suggestions?

---------------------------

With regards to Cardio, I have a rowing machine, bike, and elyptical cross-trainer at home (and also a little gym) plus both hotels have bikes and elyptical trainers. I am considering a combination of the recommended aerobics, plus HIT and constant pace traning. Will get back to you!

Ciao!

Tom Mutaffis
02-24-2010, 02:31 PM
I have not done Chin-ups for a long time. If I remember correctly, with pull-ups, I can do about 9 my first set (bodyweight only), then the reps go down with each set. *** A great opportunity to improve!***

I am just not sure how to properly perform these in the 6x2x2x2x2 program.

Suggestions?

---------------------------

With regards to Cardio, I have a rowing machine, bike, and elyptical cross-trainer at home (and also a little gym) plus both hotels have bikes and elyptical trainers. I am considering a combination of the recommended aerobics, plus HIT and constant pace traning. Will get back to you!

Ciao!

If you can perform 9 reps then I think that the 6x2x2x2x2 should be manageable; but you can also utilize forced reps if need be. The way to do forced-reps when training along is to place a bench under the pullup bar and then cross your legs and push off the bench to help yourself when needed.

For the cardio I would do something like this:
Interval - Rower, sets of 500-1,000 meters for time (5 sets total, 1-2 minute rest between sets)
Steady State - Bicycle Ride, hills preferred. If in the gym then elliptical is good for low-intensity.

Hope this helps! I still owe you some diet information and will work on getting that to you by tomorrow afternoon at the latest.

Eurodude
02-24-2010, 03:33 PM
Workout B. Plan for Week 1 Day 2

Hip Dominant: Deadlift (no barbells in the gym, so tried the heaviest DBs)

Performed DB Deadlift: 35, 35, 35 x6x2x2x2

Quad Dominant: Leg Press 191 / 209 / 224.8 (max weight), then Single leg: 109 / 127 x6x2x2x2

Calf: Calf press on Leg Press

Performed Seated Calf Press 91 / 98 / 105 / 111 x7x2x2x2

Biceps: DB Curls 22.5 / 25 / 27.5 x6x2x2x2

Abs: Cable Crunch

Performed Nautilus Ab machine 64 / 71 / 77 x6x2x2x2

Time of Workout: 7PM
Motivation: 7 / 10
Energy Levels: 5 / 10
Sleep: 6 hours
Comment: Still a little under the weather, but improved! I was able to have a better workout in the hotel gym for Workout A, then B!. Next time I am in Paris and have to perform Workout B., I will stay in a different hotel and pay the terrible 34 USD to workout in one of the local gyms.

------------------------------------

With regards to Aerobics, I have an exercise and a regular bike.

For now, I will try Interval Rower 1 x week, Barbell or Dumbell Complexes 1 x week, and Steady State Elyptical 1 x week.

levensok
02-24-2010, 11:13 PM
Could you use resistance bands to simulate deadlifts?
http://www.strengthmill.com/viewvideo/257/Band_Deadlift/

Eurodude
02-28-2010, 10:58 AM
I thought about trying resistance bands with weights, but not separately. I will think about this at least as a way to fill in the blanks and maybe add resistance to the machines that I have available when travelling.

FYI: a lot of the weight machines in Europe have less weight on them, then in the USA. Same models, just less weights! I can mormally do about 12 reps at max weight for at least half of the machines in Europe, but this is not the case in the gyms in the USA.

I also forgot about negative resistance chins / pull-ups. I usually do not use these machines and stick to using a normal bar, but my home gym and one of the gyms I currently use while travelling machines for negative weight.

Eurodude
02-28-2010, 02:23 PM
22 Feb - Monday's diet (which is a typical day for me): Note - I have seen different values for large eggs, so will weigh average.

Meal 1 - 7:45: 2 whole eggs, 3 egg whites, slice of cheese, slice of mini toast whole grain, 100 ml grapefruit juice
Meal 2 - 10:45: 70 g Bresaola (cured dried beef - almost all protein), 1 cube parmesan cheese
Meal 3 - 12:45: 190 g Chicken Breast, 60 g steamed cauliflower, 30 g Fennel
Meal 4 - 16:30 Pre-workout: 1 Green Apple, 250 g Quark LF (similar to Greek Youghurt)
Meal 5 - 17:45 to 19:00 during Workout: 30 ml Pineapple Juice; 22 g Whey Protein, 22 g Casein Protein
Meal 6 - 20:00: 90g Chicken Breast, 30 g Bresaola, 60 g raw Tomatoe, 60 g Cauliflower, 80 g Celery, Lettuce
Meal 7 - 23:30: 150 g Cottage Cheese 0.4% Fat, 3 @ half Walnuts, 10 Almonds (whole), 10 g Casein Protein

Total 273.1 g Protein; 86.8 Carbs; 53.4 Fat = 2213 calories

I will add the rest of the week, missing workouts and weekly totals tomorrow. I find the www.fitday.com tool very easy to use and helpful!

Tom Mutaffis
03-01-2010, 06:29 AM
Your diet looks to be good, the only thing that I would want to make sure of is that you are hitting similar numbers on non-training days. Also, you may want to add some whey protein / oatmeal for a PWO shake along with your PWO meal. Generally I will drink a shake within 30 minutes of completion of training and then eat a meal 30-45 minutes after consuming the shake.

With regard to the gyms, do they have a smith machine? It is not ideal but you can do deadlifts on a smith machine; at least you would be able to load more weight than the dumbbells.

Keep it up with the workouts! I know that it can be tough when traveling.

Eurodude
03-07-2010, 07:49 AM
I am back from my travels, no more illness, and will not be travelling this week, which thrills me!

Overall, I was ill most of the past two weeks, so my strength was generally less then norma. I know that I have lost some 'fat', because my belt is one notch tighter, although my weight is more or less the same. In general, my weight fluctuates a lot depending on my carb intake the previous days, etc.

I started using the www.fitday.com PC software to track my diet in detail and the summary follows. I have not figured out how to get the details out of the software, so that I can cut and paste. The software produces some minor differences in calories, so I included my diet from day one below.

Workouts:
I plan to replace Lat Pulldowns with Chins and Calf press on Leg Press with Seated Calf Press (only Calf machine I have not maxed out on at my home gym). I will start performing at least 3 aerobic sessions per week instead of two per week which is what I was able to accomplish during my first two weeks.

Diet:
Now that I am not traveling for the next week, I plan on tighening up my diet, being more accurate (I did not include Cappuccinos, Fish Oil, etc. in calorie counts), and eating more consistency to plan. I will also monitor daily, as opposed to retrospectively!

Here we go for workout and diet results. I include a (+) after an exercise if increased and a (-) if a decrease from previous workout.

22 Feb: Monday
Weight: 83.4 kg
Calories: 2,172; P: 264; C: 116; F: 74

23 Feb: Tuesday, Paris
Workout already posted
Calories: 2,029; P: 177; C: 109; F: 86

24 Feb: Wedneday, Paris
Workout already posted

25 Feb: Thursday, Paris
Calories: 2,049; P: 190; C: 102; F: 89

26 Feb: Friday Home
Vertical Pressing: Pulldown - 60 / 65 / 70 x6 , 2 , 2 , 2
Horizontal Pulling: Low Pulley Row - 65 / 70 / 75 / 80 x 6, 2 , 2, 2
Horizontal Press: Bench Press - 80 / 90 / 100 x 6, 2, 2, 2
Verticle Press: Std DB Press - 22 / 24 / 26 / 28 x 6 , 2, 2, 2 (+)
Triceps: Cable Tricep Extensions - 30 / 35 / 40 x6, 2, 2, 2

Weight: 84.0 kg
Time of Workout:
5:45 PM
Motivation:
7 / 10
Energy Levels:
5 /10
Sleep:
6 hours
Calories: 2,138; P: 254; C: 126; F: 68

27 Feb: Saturday, Home
Calories: 2,151; P: 217; C: 137; F: 80

Average Monday, 22 Feb Saturday, 27 Feb:
Calories: 2,235; P: 217; C: 137; F: 80

28 Feb: Sunday, Home
Aerobic: HIT Rowing - 5 min warmup, then 1 min full, 1 min normal x 7 then 3 min cool-down = 22 Min

Calories: 2,113; P: 172; C: 91; F: 103

1 Mar: Monday, Home
Hip Dominant: Deadlift - 70 / 90 / 110 x 6, 2, 2, 2
Quad Dominant: Leg Press - 180 / 200 / 220 / 240 x 6, 2, 2, 2
Calf: Calf press on Leg Press - 200 / 220 / 240 / 250 / 270 x 6, 2, 2, 2 (Max weight possible)
Biceps: DB Curls - 22 / 24 x 6, 2, 2, 2 (-)
Abs: Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2

Weight: 83.1 kg
Time of Workout:
5:45 PM
Motivation:
7 / 10
Energy Levels:
7 /10 (still recovery from illness)
Sleep:
6 hours
Calories: 2,388; P: 246; C: 183; F: 74

2 Mar: Tuesday, Paris
Aerobic: 5 min bike warm-up, then 30 min Eliptical Cross-Trainer @ 128 BPM average

Calories: 2,226; P: 246; C: 183; F: 74

3 Mar: Wednesday, Paris
Vertical Pressing: Pulldown - 77 / 84 / 91 / 98 / 102.5 x6 , 2 , 2 , 2 (+)
Horizontal Pulling: Low Pulley Row - 98 / 111 / 115.5 x 6, 2 , 2, 2 (Max weight =)
Horizontal Press: Nautilus Verticle Press - 77 / 84 / 91/ 102.5 x 6, 2, 2, 2 (+)
Verticle Press: Std DB Press - 22.5 / 25 / 27.5 / 30 x 6 , 2, 2, 2
Triceps: Cable Tricep Extensions - 64 / 71 / 77 / 84 x6, 2, 2, 2, (actual weight is 1/4 of machine weight)

Time of Workout:
9:00 PM
Motivation:
8 / 10
Energy Levels:
7 /10 (still recovery from illness)
Sleep:
6 hours

Calories: 2,001; P: 271; C: 116; F: 53

4 Mar: Thursday, Paris
Calories: 2,272; P: 226; C: 147; F: 70

5 Mar: Friday, Home
Hip Dominant: Deadlift - 70 / 90 / 110 x 6, 2, 2, 2
Quad Dominant: Leg Press - 200 / 220 / 240 / 250 x 6, 2, 2, 2 (+)
Calf: Calf press on Leg Press - 200 / 220 / 240 / 260 / 280 x 6, 2, 2, 2 (+; Max weight possible)
Biceps: DB Curls - 22 / 24 / 26 / 3 @ 28, then returned to 26 x 2, 2, 2 (+)
Abs: Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2


Time of Workout:
5:45 PM
Motivation:
8 / 10
Energy Levels:
8 /10 (recovered from illness)
Sleep:
6.5 hours
Calories: 2,305; P: 229; C: 147; F: 89

6 Mar: Saturday, Home
Calories: 2,340; P: 257; C: 144; F: 69

Average Sunday, 28 Feb Saturday, 6 Mar:
Calories 2,235; P: 232; C: 135; F: 77
Weight: 83.5 kg

Joe Black
03-08-2010, 03:35 AM
Mate, it looks as if you are kicking ass. Your putting in some really good consistent effort and even whilst travelling! If you're weighing 83.5Kg, that's 182.5lbs which is 5.5lbs lighter which is a brilliant result.

Keep doing what you're doing and you're gonna really bring that weight down.

How is everything going generally? Anything you are unsure about?

Tom Mutaffis
03-11-2010, 01:47 PM
Just to add to what Daniel said, it looks like you are making some great progress so far.

How do you feel overall? Is there anything that we can help you with?

The next few weeks are where things will really come together as long as you keep pushing hard in the gym and stay on track with your diet.

Eurodude
03-13-2010, 11:38 AM
Daniel and Tom,

Thanks for your notes!

Tomorrow, I will check my actual weight and post it as my official weight for this week. I have generally done so on Sunday. I will post my diet and exercise report for this week in a separate entry this evening.

I had an unplanned overnight trip (5+ hour train ride both direcions) on Thursday / Friday. Friday ended up as a Cheat Day (dietary disaster). Friday was a high carb day and this morning (Saturday), my wieght was up to 84.3 kg. I lifted weights today and will do some aerobic activity this evening. But overall, my caloric intake averaged about the same as the previous week with slightly more protein and slightly less carbs.

I will also check my bodyfat measurements and results and post them.

Overall, I am feeling fine and am making progress!

I just made my www.fitday.com log available for My Friends at http://fitday.com/fitness/PublicJournals.html?Owner=eurodude.

My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?

Eurodude
03-13-2010, 02:47 PM
07 Mar: Sunday, Home
Aerobic: HIT Rowing - 5 min warm-up, then 40 sec full, 1 min normal, 50 sec full, then 1 min normal + 1 min full x 6 then cool-down = 24 Min (205 kcal / 734 strokes)

Calories: 2,106; P: 259; C: 96; F: 69

8 Mar: Monday, Home
Calories: 1,997; P: 267; C: 119; F: 82

9 Mar: Tuesday, Home
BB Bench Press 50 / 70 / 90 / 100 x 6, 2, 2, 2 (accidently out of order and not a good day for BP)
Chins - BW / BW / BW x6 , 2 , 2 , 2 (first time chinning)
Low Pulley Row 60 / 75 / 90 / 100 x 6, 2 , 2, 2
Std DB Press - 20 /26 / 30 x 6 , 2, 2, 2
Cable Triceps Extensions 30 / 35 / 40 / 45 x6, 2, 2, 2
Aerobic: Stair Stepper for 20 min

Time of Workout: 5:45 PM
Motivation: 8 / 10
Energy Levels: 7 /10
Sleep: 6 hours

Weight: 83.3 kg (first thing in the morning)
Calories: 2,254; P: 262; C: 119; F: 82

10 Mar: Wednesday, Home
Dead-lift - 70 / 90 / 110 / 120 x 6, 2, 2, 2 (+)
Leg Press - 200 / 220 / 240 / 260 x 6, 2, 2, 2 (+)
Seated Leg Press - 40 / 50 / 60 / 70 x 6, 2, 2, 2 (New Exercise; Max weight possible)
DB Curls - 22 / 24 / 26 / 28 x 6, 2, 2, 2
Cable Crunch - 25 / 30 / 35 / 40 x 6, 2, 2, 2

Time of Workout: 5:45 PM
Motivation: 9 / 10
Energy Levels: 7 /10
Sleep: 6.5 hours

Calories: 2,100; P: 253; C: 108; F: 72

11 Mar: Thursday, Strasbourg, France
Calories: 2,516; P: 264; C: 143; F: 82

12 Mar: Friday, Strasbourg, France
Calories: 2,613; P: 167; C: 208; F: 80

13 Mar: Saturday, Home

Chins - BW / BW + 5 kg / BW + 10 kg x5 , 2 , 2 , 2 (+)
Low Pulley Row 85 / 95 / 105 x 6, 2 , 2, 2 (+)
Vertical Bench Press 100 / 110 / 120 / 130 x 6, 2, 2, 2 (first for exercise; no one in gym so decided not to flat BP)
Std 1 Arm DB Press - 20 /26 / 30 x 4, 2, 2, 2 (thought it might be better then simultaneously, WRONG)
Cable Triceps Extensions 30 / 35 / 40 / 48 x6, 2, 2, 2 (+)

Time of Workout: 12:45 PM
Motivation: 9 / 10
Energy Levels: 9 /10
Sleep: 6 hours

Weight: 84.3 kg (first thing in the morning)
Calories: 2,184; P: 2269; C: 104; F: 76
% Body fat: 12% (0.5% less, since 21 Feb)

Average Sunday, 7 Mar Saturday, 13 Mar:
Calories: 2,253; P: 249; C: 122; F: 75

Notes:
1. I need to find a calf exercise with sufficient resistance
2. I need to replace standing DB Presses with another exercise

Eurodude
03-15-2010, 02:48 AM
14 Mar: Sunday, Home
Weight: 83.5 kg

Aerobic: HIT Rowing = 18 Min (188 kcal per heart meter)

Calories: 2,275; P: 252; C: 104; F: 89

Joe Black
03-15-2010, 03:06 AM
Great diet numbers for Sunday! Good job.

To address your questions:

My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

** If you are truly 12%, you're doing pretty good to be honest ;) Obviously your general activity and clean eating is getting the job done, so I would be hesitant to do much cardio. What would be good though is to see some pics of you at your current bodyweight/bodyfat just to get a general idea for how you are looking. But, based on your stats, I would probably just do one 30 min session a week to keep things ticking over and not even go at it very hard.

2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

** Your fitday journal isn't showing any foods for any of the days so it's hard for me to tell? Again, I am going to go back to the point that if you are 12%, you're pretty lean and I wouldn;t worry so much about what you;re doing on the diet front, you're obviously going about things in the right way.

3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?

** Yep, thats a good way to get your fat levels up. Throw in some nuts too.

What are your current goals, to drop or gain weight?

Eurodude
03-15-2010, 08:47 AM
Great diet numbers for Sunday! Good job.

To address your questions:

My immediate goals is to loose fat and get a six pack while maximising an increas in strength and muscle. This is in preparation for my vacation in Florida from 31 Mar to 16 April. I will shift my focus to muscle growth probably mid-way through my vacation. With my immediate goals in mind, I have the following Questions:

1. What is the recommended 'amount and volume' of aerobic activity I should do per week given that I sit behind a desk or in meetings all day long?

** If you are truly 12%, you're doing pretty good to be honest ;) Obviously your general activity and clean eating is getting the job done, so I would be hesitant to do much cardio. What would be good though is to see some pics of you at your current bodyweight/bodyfat just to get a general idea for how you are looking. But, based on your stats, I would probably just do one 30 min session a week to keep things ticking over and not even go at it very hard.

### I will send take and send some pics this evening. This morning, I was back to 83.2 kg.

2. Excluding a couple of off diet days that will be obvious, are their any recommended changes to my diet that you would make? For example, I eat a fair amount of diary products (low / 0% fat youghurt, Greek Youghurt, Quark, and cottage cheese before bed) each day.

** Your fitday journal isn't showing any foods for any of the days so it's hard for me to tell? Again, I am going to go back to the point that if you are 12%, you're pretty lean and I wouldn;t worry so much about what you;re doing on the diet front, you're obviously going about things in the right way.

### I opened up www.fitday.com to everyone. You should be able to access everything that is loaded into it.

Please send me a friend request, then I will accept it and then lock it down to friends only again. (FYI, I have no idea how to request being a friend, but I know how to accept a request).

3. I have not been making my grams of fat goal. Would it be better to increase fat by eating 2% diary products, taking more fat supplements, and/or chaning other foods?

** Yep, thats a good way to get your fat levels up. Throw in some nuts too.

What are your current goals, to drop or gain weight?

### I can easily add some additional walnuts and almonds during the day. (I am deathly allergic to peanuts and Brazil nuts, so they are OUT!)

My goal is to gain muscle. Ideally, loose about 5+ kg fat and gain 10 kg muscle leaving me at about 88 to 90 kg!


Some changes as of today:

1. I had a bottle of USPLabs Recreate, so I starting using this (plan is 2 caps in morning and 2 in afternoon)
2. Eliminate all wine until I drop at least 3 to 4 kg of fat :boring:

Plus, I am considering reducing my diet to the following for the next two weeks in order to burn some fat, then adding Carbs back into the diet, as long as I gain muscle and not fat:

- About 2,000 calories composed of 266 grams P; 50 g C; 80 g F plus 1 teaspoon of metemucil
or
- Carb cycling based on 1,900 / 2,100 / 2,300 calories with varying percentages

Eurodude
03-15-2010, 03:13 PM
Attached are photos from this evening. I was 83.2 kg this morning.

Daniel Roberts
03-20-2010, 03:10 PM
Nice triceps, calves and a strong looking back. Leaning up too. Good idea on the diet - how's that panned out over the last 5 days?

Eurodude
03-20-2010, 03:18 PM
http://i796.photobucket.com/albums/yy249/eurodude2010/2010%20Transformation/IMG_5413.jpg
15 March 2010 - I figured out how to include photos instead of attaching files!

Eurodude
03-20-2010, 04:25 PM
14 Mar: Sunday, Home
Calories: 2,275; P: 252; C: 104; F: 89

15 Mar: Monday, Home
Calories: 1,969; P: 266; C: 45; F: 80
Aerobic: HIT Rowing - 5 min warm-up, then 30 sec full, 1 min normal = 18 Min

Dead-lift - 70 / 90 / 110 / 130 x 5, 2, 2, 2 (increased max by 10 kg but only 5 reps)
Leg Press - 210 / 230 / 250 / 270 x 6, 2, 2, 2 (+)
Standing Calf Press 150 / 170 / 190 / 210 x6, 2, 2, 2 (New Exercise)
DB Curls - 22 / 26 / 28 / 30 x 3, then dropped to 28 for x2, 2, 2 (28 kg previous)
Cable Crunch - 30 / 35 / 40 / 45 x 6, 2, 2, 2 (+)

Time of Workout: 5:45 PM
Motivation: 9 / 10
Energy Levels: 7 /10
Sleep: 6.0 hours

16 Mar: Tuesday, Paris
Weight: 83.3 kg (first thing in the morning)
Calories: 2,105; P: 241; C: 102; F: 67
Sleep: 3.5 hours

17 Mar: Wednesday, Club Med Gym Paris
Calories: 2,375; P: 288; C: 78; F: 98
7:00 AM Aerobic: Stair Stepper for 20 min

Chins - BW / BW / BW+10 x6, 2, 2 , 2 (+)
Low Pulley Row 87 / 97 / 107 x 6, 2 , 2, 2 (first time on this machine)
Bench Vertical Press 97 / 107 / 117 x 5, 2, 1 (first time on this machine)
Std Should Press 46 / 53 / 60 / 67 x 6 , 2, 2, 2 (first time on this machine)
Cable Triceps Extensions 38.5 / 42 / 49 x6, 2, 2, 2

Time of Workout: 7:30 PM
Motivation: 8 / 10
Energy Levels: 5 /10
Sleep: 5.5 hours

18 Mar: Thursday, Paris, France
Calories: 2,009; P: 240; C: 70; F: 87
6:45 AM Aerobic: HIT Bike - 5 min warm-up, then 30 sec full, 1 min normal = 18 min

19 Mar: Friday, Home
Calories: 2,094; P: 267; C: 61; F: 86
06:45 AM Aerobic: HIT Rowing - 5 min warm-up, then 30 sec full, 1 min normal = 18 Min

Dead-lift - 70 / 90 / 110 / 130 x 4, 2, 2, 2 (dropped from 4 to 5 reps)
Leg Press - 210 / 230 / 250 / 280 x 6, 2, 2, 2 (+ max by 10 kg)
Standing Calf Press 150 / 190 / 210 / 230 x6, 2, 2, 2 (+)
DB Curls - 20 / 24/ 26 / 28 x 4, then dropped to 26 for x2, 2, 2 (dropped from successful 28 kg previous with 30 kg attempt)
Cable Crunch - 30 / 35 / 40 / 45 x 6, 2, 2, 2 (+)

Time of Workout: 5:45 PM
Motivation: 8 / 10
Energy Levels: 5 /10
Sleep: 5.5 hours

20 Mar: Saturday, Home
Weight: 82.9 kg (previous week 4.3 kg)
Calories: 2,011; P: 256; C: 53; F: 85
6:45 PM Aerobic: HIT Rowing - 5 min warm-up, then 30 sec full, 1 min normal = 16 Min

Sleep: 6.5 hours

Average Sunday, 7 Mar Saturday, 13 Mar:
Calories: 2,120; P: 259; C: 73; F: 259

Note: I will submit my comments for the week after checking my weight on Sunday morning!

Eurodude
03-21-2010, 10:04 AM
Nice triceps, calves and a strong looking back. Leaning up too. Good idea on the diet - how's that panned out over the last 5 days?

Daniel, thanks for your comments! I missed your message, as we were online and sending messages at the same time!

This morning, I was 82.1 kg.vs 83.2 kg previous Sunday morning or 82.9 vs 84.3 kg Saturday to Saturday. I am happy with this! Now, I need to keep it up and be consistent with diet, weights and aerobics.

My strength did go down a little, probably due to my diet and lack of sleep. :tuttut:

I hit about 2,000 calories most days, since Monday, but overall average was 2,120 mostly due to one day where I did not realise the calories I had eaten until totaling up before going to bad. This is the problem with eating out especially in foreign countries where I am not an expert on the language, food, etc., nor have a good knowledge of the restaurants. The good news is that I am getting better each week.

Plan for this week:

1. Average 2,000 calories per day instead of 2,120
2. Eliminate alcohol starting on Monday
3. Join the Club Med Gyms using the 3 for 4 months special (22 locations in Paris) and stop having my weights workout in the hotel or paying about 26 Euros each time I go to a public gym
4. Increase the length of my aerobic sessions
5. Get more sleep!

If I do the above, I should hit 81 kgs by next Sunday. I plan to stay low carbs until 31 March when I start my vacation in the USA.

Questions:
I am considering changing to a Carb cycling diet 1 April (maybe based on 1,900 / 2,100 / 2,300 calories with varying percentages depending upon workout schedule; I need to plan this in further detail). What do you think about this?

I will also be ordering some AtLargeNutrition supplements today and have then sent to my Florida address, so I can incorporate into my programme. Which supplement(s) combination is recommended for loosing FAT given my current programme and probable diet plan?

Joe Black
03-24-2010, 02:17 AM
Hey, proper good work in here. You're looking a lot leaner and your updates are nice and concise - good job!

Seeing as you have the consistency aspect nailed and your making good progress, I think it's a good idea to take things to the next level with the diet. Have you read this article? Carb Rotation - An In-depth Guide to Personalizing Your Diet (http://www.wannabebig.com/diet-and-nutrition/carb-rotation-an-in-depth-guide-to-personalizing-your-diet/) It does a great job and explaining carb rotation. It lays out all of the numbers for you.

I've been following a carb rotation diet for 2 months now and LOVE it. It definately helped me pick up momentum with the weight loss and the manipulation of high, med and low carbs enables you to still stay reosnably fed for intense weight training days.

I'd be happy to help you put together a plan too if you like.

Tom Mutaffis
03-29-2010, 11:35 AM
Questions:
I am considering changing to a Carb cycling diet 1 April (maybe based on 1,900 / 2,100 / 2,300 calories with varying percentages depending upon workout schedule; I need to plan this in further detail). What do you think about this?

I will also be ordering some AtLargeNutrition supplements today and have then sent to my Florida address, so I can incorporate into my programme. Which supplement(s) combination is recommended for loosing FAT given my current programme and probable diet plan?

A lot of people seem to have great results with carb cycling, and the concept makes sense. In the past I have actually kept my calories about the same while cycling carbs - simply adding a bit more fat/protein on the lower carb days. Each program is different though and it really depends on your overall goals.

In terms of supplements, I would just look for a good quality protein powder and 'fat burner'. You can take creatine as well if you are looking to maintain strength while cutting:

Nitrean Protein - Available in chocolate, vanilla, and strawberry. It is a protein blend (whey/egg/casein) and works well for PWO, between meals, MRP, or bedtime. I will usually drink Nitrean with some blended oats for MRP purposes, or Nitrean with some maltodextrin/dextrose for PWO. For bulking I will drink Nitrean with heavy cream or other combinations (milk / peanut butter / etc.). It is a very versatile product.
Nitor - Helps to promote fat loss, energy, and appetite surpression / diet support. It does have a fair amount of caffeine (100 mg/capsule) so if you are sensitive to stimulants you may do better with Thermocin.
Creatine (Optional) - Creatine 500 is Creapure creatine monohydrate; safe, effective, and inexpensive. For under $15 you can pick up 100 servings - which is over a three month supply. Simply take 5g/day everyday and you should see results in 2-3 weeks.


Please let me know if you would like to talk more about setting up your diet and incorporating supplements.

Eurodude
03-30-2010, 10:44 AM
Tom,

Thanks! Will do. I have been extremely busy and leave at 5 AM tomorrow for my vacation in Florida returning back to Italy on 17 April.

I am now down to 81 kg about 178 lbs. Which means that I am finally in control of my diet and exercising. I ordered the supplements you recommended and they should be waiting for me in Florida.

I will update my log on Thursday.

Ciao!
Peter

Eurodude
04-19-2010, 04:53 AM
All,

I am back from my vacation in the USA. I have been working out consistenly and making progress, although I gave up on counting Calories. Have started calorie counting this morning and will post my workout results and historical diet data, as soon as I find the time!