View Full Version : the construction of a striated mofo. plese spam me with some feedback.

11-02-2003, 04:32 PM
Here I am. Sick as hell but almost better. What better day to start a journal.

Who am I?

I am
5'10" tall
185 lbs
13% body fat
23 Years old
Male seeking female :)

I am cutting for a Vacation January 8th.

I want to be super duper lean.

I am going to eat about 2750 calories.
50% from carbs, 35% from protein, and 15% from fat.

I am going to train with weights at high intensity 3-4 times a week. Walk for a half hour 2-3 times a week. And Kickbox 3 times a week.

I will post pictures within the next two weeks. I am going to buy a digital camera of ebay.

This all starts tomorrow.

Any suggestions or criticism?

11-02-2003, 05:31 PM
Originally posted by Junior
I am going to eat about 2750 calories.
50% from carbs, 25% from protein, and 15% from fat.
Any suggestions or criticism?

50%+25%+15% = 90%. What about the other 10%?

I would suggest eating enough calories such that you lose weight at your desired rate, instead of sticking to a fixed number of calories. Good luck with the cut.

11-02-2003, 06:48 PM
Opps typo lol. 50% 35% 15% :). I will edit the above post.

yeah i will adjust to progress but that will be my starting point i think.

11-02-2003, 08:42 PM
Good luck JR!

:spam: (you asked for it, new bro-:D )

11-02-2003, 08:52 PM
Haha. Thanks CoCoa.

11-02-2003, 10:02 PM

let's go junior!

11-03-2003, 10:29 PM

Thanks John.

Day 1 of Diet:
2323 42 253 235

Total: 2323
Fat: 42 377 16%
Carbs: 253 995 43%
Protein: 235 939 41%

All good food -- chicken breast, rice, shake, fresh salmon, cottage cheese etc.

Think im a little low on calories will bump it up -- first day coulding so didn't know how much i could get away with.

had few cravings for chocolate already lol but im okay all and all.

Drank two diet drinks which I always do when my sugar intake is low.

Light kickboxing workout.. still pretty sick (FLU).

Thanks guys

11-04-2003, 09:30 PM
OKay I got a little more Food in my belly and a great workout in

Calories Fat Carbs Protein
2751 38 355 254

source grams cals %total
Fat: 38 338 13%
Carbs: 355 1339 50%
Protein: 254 1017 38%

First day back in the gym in a while due to sickness.
Got the 60's up for 8'ish reps and sets on flat, 50's on incline, 55's on decline etc

Did bi's as well typical 25-35 curls and what not.

Won't detail entire workout but I worked hard :)

Saint Patrick
11-04-2003, 11:51 PM
good luck w/ the cut man.

11-05-2003, 12:48 AM
Goodluck! Because we have the same name ;) Well its not really my name, but umm... yea... good luck anyways.... ;)

11-05-2003, 10:52 PM
Today the diet became more of a challenge... free kickass cookies all over the counters at work. Id id resist. But I did half a teaspon of low fat may and 10 wheat thins.

Fat and calories were high!!!

Calories Fat Carbs Protein
3019 79 204 361

source grams cals %total
Fat: 79 709 24%
Carbs: 204 754 26%
Protein: 361 1445 50%

Umm... decent back workout. When I was sick my throart was relly infected and opened up (my cough/spit was full of blood). I think i have open sores in my throat... as soon as I fall to sleep my throat seems to get itchy I cough and wake up so Icna't sleep.

Cant wait until it gets better, its tough to train when your exausted.

Im going to bed.

Night all.

11-08-2003, 02:06 PM
This would be Thursday November 6th. I am posting a little late.

A little low on the food. Was ver hungary at night. I ate cottage chhese before bed :) Didn't train.

Calories Fat Carbs Protein
1773 29 133 235

source grams cals %total
Fat: 29 260 15%
Carbs: 133 515 30%
Protein: 235 938 55%

11-08-2003, 02:25 PM
This would be Friday November 7th.

A little low on the food. Was ver hungary at night. I ate cottage chhese before bed Didn't train.

Calories Fat Carbs Protein
2463 41 252 267

source grams cals %total
Fat: 41 371 15%
Carbs: 252 959 40%
Protein 267 1067 45%

Decent shoulder and tricep workout. Oh and a half hour of bike riding.

11-08-2003, 06:51 PM
damn man sorry about being sick. I suggest that if your coughing up blood you should take some time off from weight lifting and kick boxing and let yourself recover from its illness.

good luck on your diet man its looking good so far.

11-09-2003, 12:22 PM
This would be Saturday the 9th (I stay up to late on the weekends too post before bed).

Thanks ChamionLifter8. I appreciate the support. My sickness is gone and it wasn't that bad just a real rough flu. Whenever I get a real sore throat (once every few years there are traces of blood in my flem, not a big deal just a temporary sickness). Im Back!!!

Diet was tough -- big time cravings --. Fat ended up real hihg (had some steak and a half a cup of cashews, didn't realize how bad the cashews were). I was low on the calories though :)

Calories Fat Carbs Protein
2340 76 218 206

source grams cals %total
Fat: 76 688 30%
Carbs: 218 781 34%
Protein:206 823 36%

Didn't train again. Had the crew over for the fight and didn't have time between work and the company.

11-09-2003, 12:29 PM
as long as the cashews were plain (no salt etc) then they're fine, nuts are a good source of fats

11-09-2003, 12:40 PM
Thanks Ilided. I am affraid they were probably salted :(. I have learned my lesson.

Following is an example of my foods eaten. I'd love any comments or advice.

Cals Fat Carb Prot
Cals Fat Carb Prot
Optimum 245 5 6 44
Milk skim 171 1 24 17
Banana 125 1 32 1
Chicken Breast 158 6 0 24
Rice WILDbrown 127 3 23 3
Chicken Breast 137 3 0 26
Rice, brown and wild 170 4 30 4
Chicken, ight or dark 211 8 0 32
Noodles, cooked, 317 4 59 11
Sauce, LIPTON, RAGU 80 3 12 2
Tuna, canned, water 138 1 0 30
Beef Jerky 249 2 16 42
Grapefruit, raw, pink 37 0 9 1
Iron Low Fat Shake 297 1 42 30
2463 41 252 267

I was thinking about having pizza tonight (and doing so on Sundays. Is this a good or bad idea?)

I know on a real strict diet it is a good idea. But my diet is that bad. I am having sauce on my pasta, a little bbq sauce. I am getting carbs. Will pizza slow my progress?

Thanks for all your help. Without WBB i wouldn't be able to do this. It isn't easy.

11-09-2003, 12:53 PM
how many meals is that spread out over?

try keep your cheat meals (pizza) as minimal as possible, specially at night time, as your body wont really have a chance to burn it off.. carbs look a lil high, are you planning on gradually decreasing your carb intake over the next few weeks?

11-09-2003, 12:57 PM
About 6 meals a day. I am dieting until January 10th. I was planning on eating medium carbs and protein and low fat until about two weeks out and then cutting out the carbs for 1.5weeks and then adding a little bit of carbs in.

I cant eat low carbs for 2 months.

11-09-2003, 01:04 PM
sounds like u have it planned out, but dont be scared of fats though, you need good sources of fats when cutting, some e.g's of good fats are from; fish, omega 3 capsuels, cod liver oil, avocado, cottage cheese.. try and get around 20% of your calorie intake coming from these sources.. good luck with the cut, you'd only need to drop 4% to be super ripped

11-09-2003, 01:21 PM
Illuded I appreciate all you help. This is great. Quick question how do you feel about my carbs after my last post. I am not a dieting expert (as you can tell). I thought this might work based on what I have read but I don't know for sure. Does my plan sound okay?


11-09-2003, 01:36 PM
no worries, youll find that with the more reading you do on this forum, the quicker your general bodybuilding knowledge becomes, you could cut out one of the servings of rice/noodles and replace the calories with some cottage cheese or another fat source..

11-10-2003, 12:01 AM
Todays diet was pretty good. Avoided the cheat. I am very proud if this :0). Actually I did't even crave it. I owe iLUDEd a big thanks. Your support today taught me to avoid the cheat if possible.

Trained chest and bis today with a half hour walk (12% incline 3.9 miles).

Workout went well.

2 plates and a quarter on the hammer strength incline, 60 pound dumbells flat. 70 ound barbell curls etc.

Diet as so:

source grams cals %total
Fat: 52 469 21%
Carbs: 211 790 35%
Protein: 249 996 44%

Cals Fat Carb Prot
Totals 2342 52 211 249

11-10-2003, 10:27 AM
glad to have helped

you might wana record your lifts and reps for each exersise you do in this journal, its good to look back and watch your strength increase over the months

12-23-2003, 09:54 PM
Sorry haven't been posting... been working so much.... coudln't get motivated to post but I have been dieting well... except for this weekend :(

Here are some pics.... please post some feedback: