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View Full Version : 8 weeks (56 days) to 6-8% bodyfat



Avatar
07-08-2002, 01:15 PM
Well its time to get serious. I'm at that age where all my friends wanna do is party and eat like crap and my diet has been solid during the weekdays but for the last few weekends its been cracking a bit. I weigh 170-175lbs currently. I'll get a more accurate reading at the end of the week when this water weight goes down. I still estimate I'm at 13-14% bf so its time for me to get serious and lean up this summer. I can see 4 abs when I flex all times of the day, and very clearly in the mornings. Goal is to get a darn 6-pack, so I'm shooting for sub 8% or 9%.

I haven't done a journal in a while but I'm going to start this one for these 8 weeks to help keep my motivation up. I'm gonna have to report here almost everyday whether I'm doing well or poorly at my diet. You guys are welcome to post comments or questions whenever.

I'm going to weight train 3x / week, and do cardio 3-4x / week. I'll have 0 or 1 off day / week depending on my work schedule.

Diet wise I'm gonna be eating 6-7 meals / day with calories currently at 1900 / day on training/cardio days, 1800 calories on off days, and 2900 calories on saturdays as a refeed day (not a cheat day). Between training days and cardio days I'll be cycling the carbs.

Here is approximately what the breakdowns will look like:

Training Days
Calories = 1900
Carbs = 190g = 40%
Protein = 190g = 40%
Fats = 42g = 20%

Cardio Days
Calories = 1900
Carbs = 95g = 20%
Protein = 214g = 45%
Fats = 74g = 35%

Off Days
Calories = 1800
Carbs = 90g = 20%
Protein = 202g = 45%
Fats = 70g = 35%

Refeed Days
Calories = 2900 (BMR of ~1925x1.5)
Carbs = 399g = 55%
Protein = 239g = 33%
Fats = 39g = 12%

These breakdowns may change as I progress and continue getting leaner. I'll post when they do so.

Training wise, I'm gonna be following the WWB routine #2. I've never tried a split quite like that before, so I thought I'd give it a go.

For cardio it'll be 30min on either the treadmill, or Cross Trainer, and once a week perhaps 20min of HIIT on the treadmill. I gotta watch my knees though. I get slight discomfort in my left one if I over-use it when jogging or working the legs.
I'm also thinking of doing some swimming. I'm not the best swimmer which makes that exercise quite the aerobic activity for me. Two lengths of the pool and I'm usually huffing and puffing. So I'm considering giving it a try once a week for now. Maybe swim for 15 min, then go do some cardio for another 15. We'll have to see.

I should also mention now that I have two planned trips to wonderland this summer, so those two days will be the only cheat days I'm allowing for myself. The rest of the days will be up to par with my goals. At worst once in a while I may have a 12" chicken sub from subway (no cheese or mayo) during my refeed day but as of right now, I'm gonna keep everything clean.

I'm very optimistic of my goals and look forward to the next 8 weeks. I wish myself good luck. But I know luck has nothing to do with it.

Franco
07-08-2002, 02:01 PM
Good luck Andy. Looking forward to hearing your progress:)

ElPietro
07-08-2002, 02:10 PM
Good to see you training man. :thumbup:

Avatar
07-08-2002, 05:35 PM
Day 1 of 56
Sunday, July 7th

Good start to the new dieting phase. Started the day off with some morning cardio after a small breakfast consisting of cottage cheese, protein whey, and 5g glutamine. Decided to do a fast paced walk on the treadmill for 30 minutes, followed by 5 sets of Ab work.

My diet was solid and the final tally was this:
Calories = 1899
Carbs = 101g = 21%
Protein = 214g = 45%
Fat = 69g = 33%

I haven't discussed yet what my supps are like for this diet phase. Here is what I'll be taking in:
4 - Xenadrine (ephedrine version) / day
3 - 1g Vitamin C / day
1 - 1000 IU Vitamin E / day
1 - multi-vitamin / day
1 - 650mg Calcium / day
1 - Myoplex (post-workout)
5g - Glutamine (pre-cardio)

All ready for Day 2.

Marcel
07-08-2002, 06:03 PM
Nice plan dude.

I'm 180 ish right now with water weight out. Bodyfat about the same as you. 4 pack ish.

I'll be checking out your journal...you can check mine out too if you want.

I'll race ya to 6-8%.

Later.

Avatar
07-09-2002, 07:33 AM
Day 2 of 56
Monday, July 8th

Today was Day 1 of the new WBB routine #2. This was my first time combining chest and back together and holy god that was intense. I had to lie down on my couch as soon as I got home from the gym for 30 minutes to avoid barfing. When I went to the washroom to get some pepto, that was the worst. Washroom brings back the nostalgic feeling and I definately thought I was gonna gag, but I hurried on out of there.

It just shows the intensity this routine demands right from the get go. I've thrown up only after squats and deads before, but this workout had neither. I'm impressed.

Diet was solid. I'll post what I ate today to give you guys a sample:

Meal 1: 10:00: 1/2 cup Oatmeal (167,29,6,3)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (100,7,15,1)

Calories = 325
Carbs = 38g
Protein = 31g
Fat = 5g

Workout (Chest+Back): 11:50-12:40

Meal 2: (post-workout): 1:00: 1 Myoplex (280,24,42,2)
30g Dextrose (120,30,0,0)

Calories = 400
Carbs = 54g
Protein = 42g
Fat = 2g

Meal 3: 3:30: 1/2 cup Oatmeal (167,29,6,3)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (100,7,15,1)

Calories = 325
Carbs = 38g
Protein = 31g
Fat = 5g

Meal 4: 6:30: 4oz Salmon (207,0,29,9)
1/2 cup Brown Rice (110,24,3,1)

Calories = 317
Carbs = 24g
Protein = 32g
Fat = 10g

Meal 5: 9:15: 1/2 cup Oatmeal (167,29,6,3)
1 scp Protein Powder (58,2,10,1)
6 tbsp Egg Whites (47,1,10,0)

Calories = 272
Carbs = 32g
Protein = 26g
Fat = 4g

Meal 6: 11:45: 100g Turkey (135,0,30,1)
2 tsp Udo's Oil (135,0,0,15)

Calories = 270
Carbs = 0g
Protein = 30g
Fat = 16g

Today's Totals

Calories = 1909
Carbs = 186g = 39%
Protein = 192g = 40%
Fat = 42g = 20%

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

My target for the day was:

Calories = 1900
Carbs = 190g = 40%
Protein = 190g = 40%
Fats = 42g = 20%

So I ended up coming pretty darn close. As you can see I count my food pretty precisely. My system is I allow myself a 20 calorie swing in either direction of my caloric goal for the day. For example, if I'm shooting for 1900 calories, I'll allow my calories to fall between 1880-1920. A 40 swing.
My entire days meals are planned and prepared for the most part, 1 day in advance. I'll post a cardio days meal plan and my Saturday Refeed meal plan later in the week.

Bring on Day 3.

Avatar
07-10-2002, 09:35 AM
Day 3 of 56
Tuesday, July 9th

Started the day off with 30 min (medium intensity) cardio on the cross trainer, following a light protein breakfast of eggs whites, whey and glutamine.

The entire day was solid except when I was at work I put a xenadrine capsule in a tupperware container with my 5oz. salmon, and a few hours later when I went to eat it, the salmon oil had melted the tablet making it un-swalloble.:redface:

So other than missing one xenadrine out of four, the day was fantastic. Here is a sample of what I ate today and the rest of my cardio days will look something of the same:

Meal 1: 9:15: 2 scp Whey Protein (115,4,20,2)
9 Tbsp Egg Whites (70,1,15,0)
5g Glutamine (20,0,5,0)

Calories = 205
Carbs = 5g
Protein = 40g
Fat = 2g

Cardio (30 min x-trainer): 10:35-11:05

Meal 2 (post-cardio): 11:45: 2/3 cup Dry Oats(55g) (209,37,8,4)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)
10g Peanut Butter (64,2,4,5)

Calories = 438
Carbs = 47g
Protein = 37g
Fat = 12.5g

Meal 3: 3:30: 5oz Salmon (258,0,36,12)
100g Broccoli (28,5,3,0)

Calories = 286
Carbs = 5g
Protein = 39g
Fat = 12g

Meal 4: 6:15: 1/2 cup Oatmeal (167,29,6,3)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)
10g Peanut Butter (64,2,4,5)

Calories = 396
Carbs = 39g
Protein = 35g
Fat = 11.5g

Meal 5: 9:00: 1 can Tuna (135,0,30,1)
2 tsp Udo's Oil (135,0,0,15)

Calories = 270
Carbs = 0g
Protein = 30g
Fat = 16g

Meal 6: 11:30: 125g Turkey (169,0,37,2)
2 tsp Udo's Oil (135,0,0,15)

Calories = 304
Carbs = 0g
Protein = 37g
Fat = 17g

Today's Totals

Calories = 1899
Carbs = 96g = 20%
Protein = 218g = 46%
Fat = 71g = 34%

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

My target for the day was:

Cals = 1900
Carbs = 95g = 20%
Protein = 214g = 45%
Fats = 74g = 35%

Wow 1 calorie off my caloric goal, and between 1-4g off on each of my macros. Not too shabby if you ask me.

Time for day 4.

MonStar
07-10-2002, 12:55 PM
Nice journal Avatar! Very detailed bro, keep up the hard work. :):)

Avatar
07-11-2002, 08:25 AM
Day 4 of 56
Wednesday, July 10th

Today was my first leg workout with the new WBB 2 routine. 20 rep squats, 20 rep leg press, 15 rep leg extensions. Talk about intensity. I loved it. Following my workout I hadn't seen my quads that blown up in over 8 months. Next week will even be more intense as I can adjust the weights better.

Diet was spot on. The final day's totals were:

Calories = 1909
Carbs = 186g = 39%
Protein = 192g = 40%
Fat = 42g = 20%

I ate identical to what I ate on monday.

Some exciting news for myself. I've finally made the decision to get back into baseball. Back when I was 15, I had to quit the game due to elbow soreness which occured from being over-used as a pitcher. The last season I played competitive ball I batted .542, had an on base avg of .700, and lead my team in singles, doubles, RBIs, walks and in 200 innings made only 4 errors as a 1st baseman. I was scouted by two major league teams and was on the Atlanta Braves top 10 prospect list in Ontario.

Zooming 4 years forward, I was out at the beach with a buddy last week and we decided to play catch. The first time I had thrown the ball in a few years. My arm felt like a million bucks and on one toss I cracked his glove hand thumb so we had to stop.
But I realized all the weight training over the last 4 years and rest from baseball has made my arm stronger than ever. I'm twice the athlete I used to be as well.

I've decided to play on a team again next year. What I want to get out of this is a scholarship to play in the States and take it from there. If it doesn't work out then I'll just become a police officer like originally planned. If it does workout I'll get a free education and either come back to ontario and still become an officer or go onto play pro ball.

I'm 19 now so I'm a few years behind but certainly not too old to go to college/university. Also when I get down to university, I'll be a few years older than the juniors, and will make me look even better infront of scouts.

So I'm planning now to prepare myself now for next year.
The two most important things to scouts are speed and arm strength so those two I'm gonna start focusing on now. I was never a sprinter in the past but have always been above average. I haven't sprinted in over 3 years so I think all this extra muscle I have on my legs will certainly help that. I've always made sure I've maintained my flexibility which I think is important for speed.

So there is lots on the agenda for me.

1. I'm going to start practicing the 40 yard dash once I get a good pair of running shoes. I'm still not quite in the know-how with sprinting. I may get a sprinting coach for a bit and/or do as much research on the net and reading as possible. I would like to do plyo work but would need to find a training routine for that.

2. I'm going to start swinging the bat off a tee every single day, even in the winter. My batting is whats gonna get me noticed more than anything so I gotta get it back up to par after missing some years.

3. An ex-Braves scout is going to coach me batting once a week in a live cage this summer. He's one of the most knowledgeable hitting coachs in ontario.

4. I'm going to throw once a week and gradually work into some distance. As a 1st basemen to get scouted, I need to be able to throw from the infield corner behind 1st base (where grass meets sand) all the way to 3rd base in a hard straight line. When I attended a blue jays camp 4 years ago, my arm couldn't hold up for this exercise. But I'm bigger and stronger now.

5. I'm booking an appointment to see my old physiotherapist. She was the best in the area. I'm going to go over everything you see here with her and have her check me out. She'll give me advice on how to keep my arm strong and ready. I'll also have her check my knee out and see what she thinks. It hasn't been sore lately but sometimes it gets achy from running, normally from jogging long distances so I don't do that much anymore.

6. I'm going to attend a local indoor ball camp all winter to practice batting, and throwing weekly.

7. Diet wise I'm going to continue cutting up this summer like planned. This september when I'm at 6-8% bf I'll start a very very slow bulk. I think I'll shoot for 2lb gain / month.

8. Training over the fall and winter I'm not sure yet what i'm going to do for a routine. I don't believe a normal bodybuilding routine will be optimal for my goals now. I do however need to continue building size, but also gotta build up endurance and speed. If anyone has experience in building routines of this nature for sports athletes, please pitch in.

Try-outs for the team I want to play for begin january of next year (2003). The last few years of bodybuilding has taught me to be dedicated towards my goals. I'm very confident and optimistic I can achieve this, and I'm gonna work my ass off harder than anyone else out there to do so.

If you have any comments or suggestions, don't hesitate.

I'm ready for day 5!

Avatar
07-12-2002, 08:31 AM
Day 5 of 56
Thursday, July 11th

Wow two days after working legs and I'm still feeling it all over down there.
Yesterday was a scheduled cardio day. For the first time in 8 months I decided to swim. :eek: I'm not the best swimmer but decided I'd like to start doing it weekly and eventually work up to achieving my Bronze Cross/Medallion. Working at a Y gives me free swimming lessons if I want so I just may take advantage of them sometime. I ended up swimming for 25 min while taking about 1-2 min breaks in between laps. The only mistake I made was not wear goggles and after I got out the whites of my eyes were completely red. They bothered me most of the day, so I'm going to purchase a pair before swimming next week.

Diet was solid again. The final day's totals looked like this:

Calories = 1894
Carbs = 97g = 20%
Protein = 217g = 46%
Fat = 69g = 33%

Bought myself a pair of Saucony running shoes last night as well. Gonna try them out on the treadmill later today or wait till I do some sprinting practice on sunday down at the school track.

Looking forward to day 6.

The_Chicken_Daddy
07-12-2002, 09:36 AM
Great journal, Andrew.

Good luck man!

ElPietro
07-12-2002, 11:03 AM
Are you going to post your workout sessions at some point?

Avatar
07-12-2002, 11:44 AM
Thanks for the support guys. I appreciate it.

Pete, I was shying away from posting my workouts cause on a cutting diet my lifts aren't the most motivating factor to me. The reason - gradual loss of strength of course. I've been dieting so long off and on this year that I've lost a fair amount of strength and lbm. I'm just going to make myself stick these 8 weeks out, lean up nicely, and in September when I hit up a strength, speed and size routine, my strength and size gains will then turn into the motivating factor instead of diet and body fat appearance. Then I'll certainly be putting each workouts numbers up.

With that said, I'll still consider posting some workouts once in a while if I feel it'll help me continue to strive towards my goals.

If you want an idea of what I was lifting back at the start of the year, at a weight of ~180, my 3 big lifts were:

Bench = 225x3
Squats = 265x5 (knee problems dropped this quite a bit since)
Deadlift = 365x5

With the WBB2 routine the only exercise I now do out of those 3 are Squats and they are 20 reppers so I'm not too sure where I'm at now. I'll know more in the fall.

ElPietro
07-12-2002, 11:51 AM
It was just more of a measure of progress. Whether you are relatively strong or not isn't as important as long as you are progressing. Generally, listing the weight you lift can help build a good picture of the overall effect of all the other things that could effect your training.

I know a lot of people just check journals to see what everyone else can bench or squat but that wasn't why I asked. Other than a bit of friendly competition, or to identify problem areas, other people's lifts have very little relevance to me.

In any event keep it up. :)

Avatar
07-13-2002, 09:26 AM
Day 6 of 56
Friday, July 12th

Nothing new today. Everything went to plan. I did some morning cardio - 30 min fast-paced walk on the treadmill with a lil bit of jogging disperced throughout. I had to try out the new Sauconys and they were fabulous.

Diet was on the mark too as I used the exact same meal plan as Thursdays:

Calories = 1894
Carbs = 97g = 20%
Protein = 217g = 46%
Fat = 69g = 33%

Tomorrow (day 7) is my scheduled refeed day, and I'm looking forward to it.

MonStar
07-13-2002, 11:16 AM
Originally posted by Avatar
Calories = 1894
Carbs = 97g = 20%
Protein = 217g = 46%
Fat = 69g = 33%

Thats pretty much what I have been taking in the past day or 2. I am doing a carb cycling diet now that I feel will work extremely well. Its more or less 2 days of under ~100g carbs, then a day of 600-700g carbs, then a day of 300g carbs.

Avatar
07-14-2002, 08:54 AM
Day 7 of 56
Saturday, July 13th

Today was a scheduled refeed and boy did I ever enjoy it. I took my BMR of ~1925 x 1.5, rounded it up and came up with a calorie target of 2900 today.

For those of you who don't know the purpose of the refeed day yet, it is to refill glycogen stores, raise leptin levels, and is darn good for a mental boost, however I'm not at the stage where I need this day for sanity reasons. My motivation is still top-knotch.
The idea of the refeed day is to eat high carbs, moderate protein and as low as you can go on fats.

Here is what I ate today:

Meal 1: 10:45: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Meal 2 (pre-workout): 1:15: 30g Dextrose (120,30,0,0)
2 scp Protein Powder (115,4,20,2)

Calories = 235
Carbs = 34g
Protein = 20g
Fat = 2g

Workout: 1:38-2:24

Meal 3 (post-workout): 2:45: 1 Myoplex (280,24,42,2)
75g Banana (69,18,1,0)
40g Dextrose (160,40,0,0)

Calories = 509
Carbs = 82g
Protein = 43g
Fat = 2g

Meal 4: 4:00: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Meal 5: 6:15: 100g dry Whole-wheat Pasta (375,75,13,6)
3oz(86g) Chicken (161,0,29,4)

Calories = 536
Carbs = 75g
Protein = 41g
Fat = 10g

Meal 6: 9:00: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Meal 7: 11:30: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Today's Totals

Calories = 2908
Carbs = 399g = 55%
Protein = 240g = 33%
Fat = 40g = 12%

My target calories and macros for today were:

Calories = 2900 (BMR of ~1925x1.5)
Carbs = 399g = 55%
Protein = 239g = 33%
Fats = 39g = 12%

Another very accurate eating day. Was 8 calories off, both protein and fats were 1g off, and carbs were dead on the gram.

I find this meal plan to be one of the best I've ever designed for myself.
I may use something similar when bulking. I'd only have to up the fat a bit and get it to 20%. I already know how I'd do that.

Four of the meals are based around oatmeal, whey, and cottage cheese. The post-workout shake gives me dextrose, fructose, maltodextrin, and lots of whey. That shake was mmm mmm good. The pre-workout meal is excellent for giving me a burst of energy through the workout. The pasta and chicken was good as I hadn't had either in months.

For training I hit Shoulders, Tri's, Bi's, and Abs. First day for this workout as well in the new routine. I lowered weights a bit and worked on slow solid form, and got a pretty good pump by the end. I thought my left forearm vein was gonna pop on the Incline Curls near the end. Workout was intense as usual. I'll try to up the weight a bit next week.

Saturday was a very good day. My next refeed day is scheduled for this coming Friday, because I have to work all day next Saturday.

Its currently Sunday morning, and I'm off to shower and hit the track for some sprinting heats. The report will be up tomorrow.

Have a nice day.

Avatar
07-15-2002, 09:08 AM
Day 8 of 56
Sunday, July 14th

Well today started out like a normal sunday. I decided to hit the track for some windsprints and to get used to fast-paced running again, as its now a goal of mine to work towards lowering my 40 yard dash. I ran once around the track to warm up, and did about 8 100m windsprints at 60-80% RM. Next week I may time my 40 yard dash to see where I'm at and give me a figure to work on. I estimate its between 5sec-5.5sec. My goal is to get it down to between 4.7sec-4.8sec. I'll have to see whereabouts exactly I'm currently at next sunday.

The rest of the day was like planned except up until 10:30pm. A buddy of mine calls and asked me to go clubbin. I thought to myself ohhh no here we go again. But then I also thought..I am single now once again so it could be a fun experience. ;) So at 11:15, me and 4 other guys hit up this little but fun night club where most of the university students hang out in town. Was a wild time. They have a dance floor of about 50 people and I grinded heavy with about half a dozen hot chicks there. I hate to say it, but it was almost too easy. I had my hands up this fine chick's blouse (no bra) for a good 5 minutes. It was a total blast. By the end of the night my buddies were calling me a tricycle..lol.. :cool:

Your probably now wondering what this has to do with my diet. Well here is the kicker. In that whole night, I did not drink. When we first got there I bought all my buddies and myself a beer. But I wasn't planning on finishing it. I took two sips and when I set it down to play a game of pool, it disappeared.

So all in all an excellent and fun day. The morning track session was good, diet was perfect as usual, dance all night, grinded all night with hot chicks, and all this with no deviation from my diet whatsoever. Wait till next time I go clubbin and do drink some. That will be an even better time. :cool:

Avatar
07-16-2002, 08:33 AM
Day 9 of 56
Monday, July 15th

An x-girlfriend phoned me at 10am yesterday morning for a reason I don't even know. Pissed me off since I didn't get to bed until 4am the night before. After getting my sorry arse out of bed I went and hit chest and back. Hammered them both pretty good. Diet was good as well. I was shooting for 1900cals, 190c,190p,42f. I ended up with:

Calories = 1903
Carbs = 186g = 39%
Protein = 195g = 41%
Fat = 42g = 20%

Pretty accurate. Nothing else really happened out of the ordinary (no unexpected late night clubbing).

Tomorrow is another day closer to ripness.

Avatar
07-17-2002, 09:00 AM
Day 10 of 56
Tuesday, July 16th

Went swimming again today. Tried my new goggle out. Damn things blocked my nasal passages and instead of me blowing water out my nose, they made water go in. So I wasn't able to do too well at swimming. But I still managed to do some treading, doggy paddling, sprinting, etc. in the water for 25 minutes. Later on that evening my allergies started acting up bad again..scratchy eyes and sneezing. Last time this happened was last thursday..the day I went swimming. So if this swimming is causing this crap, I may hold off it for a lil while. However, I got my heart pumping good for 25 min nonetheless.

Diet was good and accurate again. The final day's #s were:

Calories = 1883
Carbs = 94g = 20%
Protein = 221g = 47%
Fat = 68.5g = 33%

Tomorrow is a brand new day.

Avatar
07-18-2002, 11:03 AM
Day 11 of 56
Wednesday, July 17th

Today was a scheduled leg workout but woke up with my quads still aching a bit from my sunday track session, so I decided to postpone the leg workout until thursday, and just do some cardio instead. I ended up having a medium intensity workout on x-trainer for 30 min. Heart rate stayed at around 150bpm consistently throughout the entire session.

That evening I played catch with a buddy for 20 min to see how my arm was feeling. It felt really strong. I iced my shoulder and elbow down following for precautionary measure anyways. Gotta take good care of it this time around. So I'm encouraged about it feeling strong again, as I slowly make my come-back into baseball.

Diet was good as usual. I'm really getting into a rhythm with it as I keep nearly the same plan day in and day out. I'll post what my eating plan was like today:

Meal 1: 10:30: 2 scp Optimum Whey (110,3,22,1.5)
9 Tbsp Egg Whites (70,1,15,0)
5g Glutamine (20,0,5,0)

Calories = 200
Carbs = 4g
Protein = 42g
Fat = 1.5g

Cardio (X-trainer for 30 min): 12:15-12:45

Meal 2 (post-cardio): 1:15: 2/3 cup Dry Oats(55g) (209,37,8,4)
1 scp Optimum Whey (55,1,11,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)
10g Peanut Butter (64,2,4,5)

Calories = 435
Carbs = 46g
Protein = 38g
Fat = 12.5g

Meal 3: 3:45: 18 tbsp Egg Whites (141,1,31,0)
2 tsp Udo's Oil (135,0,0,15)
50g Broccoli (14,2,1,0)

Calories = 290
Carbs = 3g
Protein = 32g
Fat = 15g

Meal 4: 6:15: 1/2 cup Oatmeal (167,29,6,3)
1 scp Optimum Whey (55,1,11,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)
10g Peanut Butter (64,2,4,5)

Calories = 393
Carbs = 38g
Protein = 36g
Fat = 11.5g

Meal 5: 9:00: 1 can Tuna (135,0,30,1)
2 tsp Udo's Oil (135,0,0,15)
50g Broccoli (14,2,1,0)

Calories = 284
Carbs = 2g
Protein = 31g
Fat = 16g

Meal 6: 11:30: 1 can Tuna (135,0,30,1)
3 tbsp Egg Whites (23,0,5,0)
2 tsp Udo's Oil (135,0,0,15)

Calories = 293
Carbs = 0g
Protein = 35g
Fat = 16g


When the day was over, the totals looked like this:

Calories = 1895
Carbs = 93g = 20%
Protein = 214g = 45%
Fat = 72.5g = 34%
Sodium = 2650mg

I really liked this cardio day eating plan. A ton of great cutting foods were in it like 6 tsp of Udo's Oil, 30 tbsp Egg Whites, 2 cans of Tuna, 100g Broccoli, etc.

Tomorrow its leg day. I'm gonna pound some DMX on the car ride over to the gym prior to my workout to get ready for the 20 rep squats and leg press. :cool:

Until we meet again.

The_Chicken_Daddy
07-19-2002, 04:33 AM
The design and layout of this journal is really good, Andrew.

And you really seem to have your head screwed on as far as diet goes. Nice one. :)

Avatar
07-19-2002, 08:28 AM
Day 12 of 56
Thursday, July 18th

Well decided to give legs ago. I was a little disappointed with the workout. Energy just wasn't there. Squats did manage to go up a margin, then leg press was down. Leg curls stayed about the same, and I got a few extra reps out of my calves. Not a horrible workout I suppose, but I'm just comparing it to the amazing pump I got from last weeks. It just wasn't there this time around. Oh well, next wednesday I'll punish them again for misbehaving.

Diet was normal. All meals to the tee and on time. The final tally was:
Calories = 1900
Carbs = 183g = 39%
Protein = 195g = 41%
Fat = 42g = 20%

Tomorrow is a scheduled refeed. I don't really feel like having it but it does my body good.

Avatar
07-20-2002, 08:38 AM
Day 13 of 56
Friday, July 19th

Well today was my big ole' refeed. Not huge by any standards, but nice when dieting once in a while. Last week I went for 2900 calories, but this week I'll drop it down to 2850. Here is what I ate for the day:

Meal 1: 10:15: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Meal 2(pre-workout): 12:45: 30g Dextrose (120,30,0,0)
2 scp Protein Powder (115,4,20,2)

Calories = 235
Carbs = 34g
Protein = 20g
Fat = 2g

Workout: 1:00-1:40

Meal 3(post-workout): 2:00: 1 Myoplex (280,24,42,2)
75g Banana (69,18,1,0)
40g Dextrose (160,40,0,0)

Calories = 509
Carbs = 82g
Protein = 43g
Fat = 2g

Meal 4: 3:30: 100g Tuna (117,0,25,1)
1 Whole-Wheat Bagel (219,40,7,2)

Calories = 336
Carbs = 40g
Protein = 32g
Fat = 3g

Meal 5: 6:30: 100g dry Whole-wheat Pasta (375,75,13,6)
3oz(86g) Chicken (161,0,29,4)

Calories = 536
Carbs = 75g
Protein = 41g
Fat = 10g

Meal 6: 9:00: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Meal 7: 11:30: 3/4 cup Oatmeal (250,43,9,4.5)
1 scp Protein Powder (58,2,10,1)
1/2 cup Cottage Cheese 1% (99,7,15,1)

Calories = 407
Carbs = 52g
Protein = 34g
Fat = 6.5g

Today's totals were:

Calories = 2837
Carbs = 387g = 56%
Protein = 238g = 33%
Fat = 36.5g = 12%
Sodium = 2925mg

I stuck with a 55/33/12 split again. The meals were pretty similar to last week's except for meal 4 because I had to eat at work.

Training wise, I hit shoulders, tri's, bi's, and abs today. The dextrose pre/post workout really works for me on refeed and bulking periods. I love hammering back that big post-workout shake. It definately makes me feel like I'm filling my muscles up good with nutrients. The workout itself wasn't too bad. It was better than the leg workout on thursday but wasn't extraordinary.

Between meals 5 and 6 I got a 90 min nap and then got up and watched invasion of the hidden cameras on fox. I love that show.

Well, tomorrow is the end of week 2. Bring it.

Avatar
07-21-2002, 02:06 PM
Day 14 of 56
Saturday, July 20

Did some morning cardio shortly after awakening at 10am. Decided to do a fast-paced incline walk on the treadmill for 30 min. I made sure to adequately stretch both before and after. I had to be in at work for 1 for a long straight shift but it never screwed my diet up any. The final day's total was:

Calories = 1901
Carbs = 97g = 20%
Protein = 215g = 45%
Fat = 74.5g = 35%

I felt really bloated by the end of the day. I think it was the 6oz of steak in one of the meals. I set the calories of the steak at 310kcal but it felt like 450kcal once in me. It was a 6oz cooked top-sirloin. If that is way off lemme know. I remember getting it from the USDA site a while back and it was listed as the same nutrient values as salmon. But for some reason I'm more bloated after steak than I am from salmon.

Not a bad day by any means. Tomorrow night (sunday) I may be going clubbing again, but I'm going to try my hardest to stay off the booze and just have a real good time with the ladies. :cool:

Avatar
07-22-2002, 09:53 AM
Day 15 of 56
Sunday, July 21st

Had to start work at 7am this morning, so I was out of bed at 6 this morning. I went to bed at midnight the night before so I only got 5-6 hours sleep. :mad:

Took the day as my first off day since starting on the new dieting phase. I shot for 1800 calories for the day and ended up with:

Calories = 1800
Carbs = 88g = 20%
Protein = 199g = 44%
Fat = 73g = 36%

That evening I went clubbing with some buddies at around 11pm. We went to the same place as last week but there were like twice as many people for some reason. The dance floor was way too overcrowded. Had to be like 4 guys for every 1 girl out there. And I have nothing against black guys or anything but damn they get up there with every good looking white chick they can find on the dance floor and grind with her until she's too scared to dance anymore that night. Within a few hours of that the pickings were very poor and we called it a night.
I did end up hitting it up with a few girls that night, but the one I was interested in, her fatass friend was following her around like she wanted a 3some or something. My buddy saw this after a while and came over and told me I was up for pool. Gave me a good out. The rest of the night the two chicks were eye balling me all night. I didn't bother making eye contact with her anymore though. I didn't need that crap.

When I got home at 3:00am I had my last meal of the night - 1 can tuna, 2 tsp Udo's Oil, 1 pack metamucil.

I'm setting my alarm for 10am tomorrow as I wanna hit the weights before I have work at 4.

Another day in the books.

Avatar
07-23-2002, 11:57 AM
Day 16 of 56
Monday, July 22nd

Set my alarm and woke up at 10am. Got about 6 1/2 hours sleep but had to get up then cause I wanted to workout before going to work at 4pm again. Today was chest/back day. Got a pretty good pump. Most of the lifts were up a tad from the previous week. However that evening my lower-mid back tightened up badly. Its a bit better today but darn was it a pain the butt yesterday. I think it was from a mixture of dancing for several hours and the back workout the next morning.

Diet was normal. Still shooting for 1900 calories. At the end of the day it looked like:

Calories = 1881
Carbs = 183g = 39%
Protein = 192g = 41%
Fat = 42g = 20%

Not bad at all. Tomorrow its cardio day and another step closer to my goal.

Avatar
07-24-2002, 09:14 AM
Day 17 of 56
Tuesday, July 23nd

Another typical cardio day. Decided to do 30 min fast-paced incline walk on the treadmill again with some quick 1 min sprints at 11mph here and there. About 3 of them I think. These new shoes are still feeling great. I only put them on when I get to the gym or go to a track.

I picked up some psyllium husk powder today to help soften up my stools. I took the first 2tsp shot in water before bed. As I mentioned in the dieting forum, it wasn't pleasant but was bearable. That was a quick 8g of fiber. I'll probably start shooting for 20g (16g fiber) / day, especially on my cardio days.

Spoke with an x-scout that evening and he's gonna start doing batting practice with me this sunday. So I'm very excited about that.

Today's totals were:

Calories = 1885
Carbs = 99g = 21%
Protein = 212g = 45%
Fat = 72.5g = 35%
Fiber = 24g!

Yes thats right. Fiber I got up to 24g on a day with <100g carbs!
Tomorrow I'll try sprinkling 5g servings on my oatmeal.

Cya tomorrow.

Avatar
07-25-2002, 07:22 AM
Day 18 of 56
Wednesday, July 24nd

I had a much better leg workout today than last week's. Only glitch in the workout was this damn guy who loaded up like 25 plates on the leg press for an hour and did calf presses off them, so I had to use the nautilis leg press. Didn't feel like asking to get in and have to help him unload a dozen plates.
When I did my own 5 min (2 sets) calf workout their strength was up too so all was looking good.

Diet was as solid as could be. I added a whopping 25g of psyllium husk powder throughout the day. I found an easier mixture for it. I just put 5g in about 1 cup of water. I can easily down that. Today's grand totals were:

Calories = 1881
Carbs = 183g = 39%
Protein = 192g = 41%
Fat = 42g = 20%
Fiber = 36g

I should be shitting like a horse soon.

Tomorrow I may decide to drop calories down to 1800 on cardio days only while keeping weight days at 1900. Fat loss isn't as quick this week, so I wanna pick it up a knotch. I don't want my body to stagnate the least bit through this diet phase.

We'll see depending on my weigh-in tomorrow.

On a side note I got a big phone call today. I have a job interview with an armored security firm next tuesday. The starting wages are almost $11/hour and can work up to $18/hour over time. I'm pretty excited about that as being an armed security guard is a huge stepping stone to getting into any police force. Plus it'll give me much more money than I'm making now. A great job for while I'm going through school. I sure hope I get it. Wish me luck.

Avatar
07-26-2002, 10:06 AM
Day 19 of 56
Thursday, July 25

Today was cardio day. I decided to hit up the x-trainer for 30 min. Not a bad workout but I'm becoming to accustomed to the motion and I feel like my body isn't working as hard to perform the task. I made sure to stretch for 5 min following again, and for the first time in 4 years I tried to do the splits. And I got down on fully on the first try! I guess that proves muscle memory exists..hehe.. I'm going to continue and increase my flexibility for baseball.

Diet was good. Went to the beach with some friends for a few hours in the afternoon. Brought with me a pack of tuna and almonds and ate them right there while tanning at one point. I got the chance to play some catch, and my arm was still feeling very strong. We got out to a pretty far distance and I was nailing it on the target good. In fact, it's never felt so strong.

I ended up deciding to drop cals to 1800 for the day. It went well. The finaly tally was:

Calories = 1800
Carbs = 92g = 20%
Protein = 214g = 48%
Fat = 63.5g = 32%

I'm still taking lots of psyllium husk powder everyday. I'll make sure my daily dietary fiber intake is always 25-40g.

Tomorrow night I may be going clubbing at this big place we haven't been to in a while. The jury is still out on whether or not I'll have any alcoholic beverages. If I do it won't be a lot, and either way, I'll be skipping my conventional refeed this week. I'm not impressed with the results from it so far and think at this stage they aren't needed.

Tomorrow is Shoulder, Tri's, Bi's, and Abs. I look forward to it.

Avatar
07-27-2002, 08:41 AM
Day 20 of 56
Friday, July 26th

Holy ****. During my workout today I slowly felt a kink in my neck coming on, but didn't really think anything of it. The workout was pretty solid. Hammered my shoulders,tri's,bi's and some solid ab work. However, as the day went on my neck slowly stiffened up tighter and tighter and now waking up I'm in major pain.

I obviously didn't go out last night to the clubs and managed to stick with my diet 100%. The total was:

Calories = 1895
Carbs = 185g = 39%
Protein = 193g = 41%
Fat = 42g = 20%

This week I lost only 0.5lbs on the scale so I feel its time to adjust my calorie and macro plan slightly. I'll be basically eating 1800cal / day now and switching from a 40/40/20 split on workout days to a 30/50/20 split. It will look something like this now:

Workout Days
Calories = 1800
Carbs = 135g = 30%
Protein = 225g = 50%
Fats = 62g = 20%

Cardio Days
Cals = 1800
Carbs = 90g = 20%
Protein = 202g = 45%
Fats = 70g = 35%

Off Days
Cals = 1800
Carbs = 90g = 20%
Protein = 202g = 45%
Fats = 70g = 35%

Through gradual testing I've found my body definately doesn't like carbs. I'm going to try this slightly lower carb plan and see if fat accelerates. The diet has still been going gradually well. I'm almost 3 weeks in, and have lost 2.5lbs. Since my lifts aren't hurting much, I doubt I've lost much muscle out of that. I just wanna try with around the same calorie intake but lower carbs now and see how my body responds.

Tomorrow is the end of 3 weeks of straight dieting. :)

MonStar
07-27-2002, 08:44 AM
Good luck with the diet adjustment Avatar. Hope things work out well for you and your fat-loss goals. Losing fat is a real b*tch but if your diet is in order usually it happens quickly.

Avatar
07-28-2002, 07:54 AM
Day 21 of 56
Saturday, July 27th

Yipee, all complete 3 weeks of strict dieting. Only 5 more to go.

My neck was still spasming bad yesterday, and still is today. I have no idea how I hurt it but I may go to a massage therapist friend I know later today. I'm on robaxecet right now.

All I could do for cardio was 30 min on the stationary bike. Fairly light-medium intensity. Kept my heart rate at around 130bpm. Following that I went into the sausana at my gym for 10 min, then off home to get ready to head back into work.

I'm on the adjusted diet plan now. This calls for 1800 calories everyday. Today's totals were:

Calories = 1785
Carbs = 92g = 21%
Protein = 204g = 46%
Fat = 68g = 34%

Other than this pain in the ass neck spasms the day went fairly well. Tomorrow I was scheduled to do wind sprints out at the track, but will be skipping those and probably hopping on the bike and then in the sauna again.

Avatar
07-29-2002, 08:09 AM
Day 22 of 56
Sunday, July 28th

Neck was marginally better today but still too sore to do any weights. I ended up going on the bike again for 30 min followed by 15 min in the whirlpool/sauna. I didn't get ahold of my massage therapist friend so couldn't get that done. I may try later today again.

Stuck to the same diet. 1800 cals. It looked like this yesterday:

Calories = 1798
Carbs = 91g = 20%
Protein = 205g = 46%
Fat = 67g = 34%

Oh ya and that psyllium husk powder really works wonders on my bowel system. :D I'm still knocking back 15-25g of that / day.

I'm gradually seeing improvements in definition. I was considering trying out some yohiburn but may opt against it for this phase. I wanna see how bad my genes are first I guess and whether or not I will need that kind of assistance. The last bit of fat genetically stays on my lower abs and love handles. But I may crack the SOBs by the end of 5 strict more weeks of dieting. Too early to tell yet. I'm just gradually getting into a low cal / low carb diet now.

Avatar
07-30-2002, 08:15 AM
Day 23 of 56
Monday, July 29th

Neck still strained like a tight lil pus.. *oh ya, public board, we won't go there*.
I finally got a hold of my friend and she gave me a 30 min massage. She said she hadn't felt a back with muscles so tight in a long time. I told her I never do any upper body stretching.
She said I need to start stretching my neck and back more often or it can only get worse. She did a good job though and felt like she was moving my traps around. We'll see how it is in a few days. I'm tempted to workout still tomorrow cause its been 3 days off and I'm going away to a cottage on the weekend so I gotta hit up them weights soon.

So ya, I took the day completely off weights and cardio. Was basically a lazy ass day. I decided to do a lil reading and got back into an old novel I never finish called Otherland v.4, by Tad Williams. One of the best sci-fi novels of the 90s without doubt. Big ass though. 4 novels of 800-900 pages completes the series.
If it was ever produced into a movie it would have one of the best storylines ever, but that won't happen cause the movie would have to be around 15-20 hours just to get the full-scope of the movie.

I lowered my cals to 1700 for the day since I was sitting on my ass most of it. Kept the same off day macro split, but just lowered the numbers accordingly:

Calories = 1703
Carbs = 76g = 18%
Protein = 186g = 44%
Fat = 65g = 34%

I was craving carbs a lil in the early afternoon yesterday. I think its just a hormonal response to my 3 days of <100g carbs which is the longest since starting this diet phase. I'm going to try to get in a chest/back workout tomorrow and a refeed day, since I haven't had one in about 11 days. It'll be a strict 2900 cal, 55% carb refeed like I've been having. If that goes well, my next scheduled refeed will be in another 11 days (1 1/2 weeks) - Saturday, August 10th.

Avatar
08-01-2002, 01:56 PM
Day 24 of 56
Tuesday, July 30th

Tried working out today with my sore neck and that didn't go well. Cut my workout short as if I kept going I would have hurt it even more.

I had a refeed today and also had my interview with the armored delivery service. Both went well. I'll find out if I get the job next week.

I'm reporting today a few days later as my monitor blew on my computer and I just got a brand new flat screen monitor set up today.

Avatar
08-01-2002, 02:02 PM
Day 25 of 56
Wednesday, July 31

Well I'm drifting at around 10% if you take away some of this water weight. I'm wondering about something though. I've been dieting stricly for the last 4 weeks and haven't lost as much fat as expected. I can clearly see 4 abs but can't get the last layer of fat around my lower abs off. I have been dieting unsuccessfully and slowly since late march and I think my body has come to the point now where it can't lose a productive amount of fat as compared to muscle. I'm now contemplating giving up on the diet and going on a slow bulk phase.

I'm just feeling down right now with this sore neck, not being able to work and slow fat loss. I think I need to add more size anyways so that next summer I'll be able to rip up easier since I'll have added mass.

Anyways today I ate:
Calories = 1703
Carbs = 76g = 18%
Protein = 186g = 44%
Fat = 65g = 34%

This weekend I go up to a friend's cottage for 3 days and I feel like being a glutton and kicking off my mass phase to some beer, bbq steak, hamburgers, etc. :D

The_Chicken_Daddy
08-01-2002, 02:18 PM
If you stop cutting, will you still keep this journal?

Avatar
08-01-2002, 06:07 PM
Originally posted by The_Chicken_Daddy
If you stop cutting, will you still keep this journal?

I've been giving it some thought Robboe and I may try a new approach. I think I may go back to NHE cause I've found that I just can't get under 10% easily with a moderate carb diet. I've been down to ~9% at the start of the year with NHE but I lost a bit of strength and muscle.
So what I may do is have a plain 'ole cheat day for mental satiety, and start the 7 day metabolic shift friday. When I'm at the cottage for the weekend I'll eat lots of eggs, meats, tuna, etc, but no carbs, and when I'm back home I'll be on a more comfortable and precise diet.

I'll report on exactly what I'll do tomorrow, and if I do go the NHE route for the month of August, I'll keep this journal going.

Avatar
08-02-2002, 09:18 AM
Day 26 of 56
Thursday, August 1st

Yesterday I was the glutton of all gluttons. I craved carbs and I sure went for it. By the end of the day I felt like I was gonna be sick. Didn't even like the crap all that much. Oh well, I suppose I did say I'd have 1 cheat day sometime half way through. I was just going so well the last couple weeks, I thought I was gonna make it the full 8.

Tomorrow I start NHE and will see how that goes. It will last a short 4 weeks. It'll get the carbs right out of my system and out of my memory and should put me at a decent bf for september.

Avatar
08-02-2002, 09:29 PM
Day 27 of 56
Friday, August 2nd

Today was the first day to the new NHE diet.

I'm not training at all again till monday so today was another off day from the gym.

So I have to start off by doing the 7-day metabolic shift. For those of you who are unfamiliar with NHE, this means that for the next 7 days I have to keep my carb intake to under 20g daily.

Today, I ate the following:

Meal 1: 11:00: 3 Whole Eggs (275,2,17,21)
6 tbsp Egg Whites (47,1,10,0)

Calories = 322
Carbs = 3g
Protein = 27g
Fat = 21g

Meal 2: 1:30: 100g Tuna (116,0,27,1)
30g Peanut Butter (128,5,8,15)

Calories = 244
Carbs = 5g
Protein = 35g
Fat = 16g

Meal 3: 4:00: 5oz Salmon (258,0,36,12)
50g Broccoli (14,2,1,0)

Calories = 272
Carbs = 2g
Protein = 37g
Fat = 12g

Meal 4: 6:30: 4oz Chicken (215,0,38,5)
1 slice Cheddar Cheese (79,1,5,6)
50g Broccoli (14,2,1,0)

Calories = 308
Carbs = 3g
Protein = 43g
Fat = 11g

Meal 5: 9:00: 2 Whole Eggs (183,1,12,14)
12 tbsp Egg Whites (94,1,20,0)

Calories = 277
Carbs = 2g
Protein = 32g
Fat = 14g

Meal 6: 11:30: 100g Tuna (116,0,27,1)
3 tbsp Egg Whites (23,0,5,0)
2 tsp Udo's Oil (135,0,0,15)

Calories = 297
Carbs = 0g
Protein = 32g
Fat = 16g

Daily Total:

Calories = 1720
Carbs = 15g = 03%
Protein = 206g = 48%
Fat = 90g = 47%
Sodium = 2175mg

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

I always did appreciate the simplicity of the NHE diet. And eating lots of eggs and peanut butter is a close second to oatmeal and rice, so in that respect it isn't all that bad. I was still bloated today from the previous day's feast, but today was positive.

Tomorrow I'm off to cottage country and I'm gonna try and be eating primarily eggs, steak, pork, bacon, fish, etc., all weekend. Gonna attempt to stay on the diet and keep carbs to <20g / day.

I probably won't be reporting again until monday. Have a good weekend all.

Avatar
08-05-2002, 09:35 PM
Days 28-30 of 56
Saturday, August 3rd
Sunday, August 4th
Monday, August 5th

Well Saturday I did well and managed to stick to the diet on the whole 6 hour trip to the cottage and while there. Ate tuna, eggs, roast beef for supper, and salad with high fat caesar dressing. The sunday is when they finally cracked me. I was up there with some people who LOVE to eat. They eat toast and butter with everything and continually offered me food all day. I finally gave in to the gluttons and ate like a ****. Monday was the ride home and was the same thing since I was already out of the NHE metabolic shift. I did finally find the Krispy Kreme donuts in Mississauga on my way through and damn those original glazed are godly. I knocked back a 6-pack in less than 10 min.

*slaps self*

oh ya so anyways, tomorrow I'll go on NHE again as I don't expect anymore interruptions till the start of school. I'm slowly seeing my abs disappear so I gotta pick it up again. I pretty much lost all progress I made in the last 4 weeks and some. I'm gonna start a new journal tomorrow that is focused on the NHE diet. I'm gonna try that for 4-6 weeks and I'll be happy with just getting down to 9-10% again. That'll put me into a good position to slow bulk. Gotta get my mind back into the game. Its so easy to slip up once in a while and enjoy yourself.

This is the end to this journal. Refer to my newly created journal tomorrow for continued day to day updates.