View Full Version : Seeking the Core...

05-08-2006, 03:54 PM
So I am taking Built's advice and starting a gym log. I have been reading the links in her sig as well as lurking here for awhile so I think I have a decent enough understanding to give this a try. I am actually giving BGB a try because I needed to flip my training up and today was my first day. My diet was designed by someone else and I am sticking with it for now until I find/create something I like better.

Weight: 138
Height: 5'6

Rack Pulls 5x5x115
Flat Bench 5x5x70,75,80(for last 3)
Bentover Rows 3x8x60
Incline DB Press 3x8x30s
Standing Calf Raises 3x8x120
Incline Abs 3x12x25

HIIT: 12-20/40 intervals

Diet: On, I take in about 1600 calories on training days, not including veggies but they are only the fibrous ones. If I included them, I would be between 1700-1750 calories since I eat about 5 cups worth.

05-08-2006, 06:58 PM

grams cals %total
Total: 1573
Fat: 44 400 27%
Sat: 11 98 7%
Poly: 4 38 3%
Mono: 9 9 5%
Carbs: 129 440 29%
Fiber: 19 0 0%
Protein: 165 661 44%
Alcohol: 0 0 0%

05-08-2006, 07:05 PM
Hey there! Glad you got this started.

My feeling about your diet is that you could probably stand to eat a little more fat, but I'm talking maybe an extra 10-20g a day.

Are you taking any fish oil? And why don't you count vegetables?

05-08-2006, 07:14 PM
Yea I take 6-9g of fish oil depending on whether its a training day or not. That extra fat would be nice because I am always hungry but they say that's how it should be. When I first started dieting, the board I was learning from had a lot a of people on it who negated counting fibrous veggies. I can easily add them in because I do track serving sizes of it.

I need to design a new diet but I feel like a ****** when it comes to figuring out meals. I'm thinking of picking up carb cycling because I did enjoy it.

05-08-2006, 07:20 PM
Wanted to add my 2 cents here...with the benefits of fibrous veggies, you can count them in your daily calories, but if you start cutting calories, don't start skimping on the veggies just so you hit a certain calorie mark, the upside to the extra calories provided by the veggies totally outweighs any issues with higher calorie consumption.

Carb cycling is always a pretty good choice, do you have a specific way that you do it?

05-08-2006, 07:29 PM
Ag - first off, who's "they" and second, if you'd like to try carb cycling, tell me your maintenance calories and I'll set up the numbers for high-low days if you like.

05-08-2006, 07:30 PM
I have the article written up by Erik Ledin in MuscleTech. I tried it once before and loved it so that may be what I revert back to.

With the veggies in, my totals came 1731 calories.

The Oxygen board was where I learned a good bit.

My maintenance is around 2100 calories.

05-08-2006, 07:41 PM
Would you like to try a two-day carb cycle? I find it very comfortable. I'll assume about 110 lbs of LBM for you - it'll be close enough.

Here's one way you could do it:

LBM = 110.4 lbs.
Maintenance calories: 2,100 per day;
4 lifting/HIIT days per week.
A caloric deficit of 2,940 calories per week,
for a loss of of 0.8 pounds per week

Average daily macros:
151g of protein,
66g of fat, and
121g of carbohydrate,
1,680 calories in total.

(4) Lifting/HIIT days:
166g of protein,
55g of fat, and
152g of carbohydrate,
1,766 calories in total.

(3) Rest/SS Cardio days:
132g of protein,
80g of fat, and
80g of carbohydrate,
1,565 calories in total.

05-08-2006, 07:47 PM
Thanks Built. That definitely looks doable.

I have been browsing alot of journals and I noticed a trend of people eating oats or a normal meal after their workout. How do you handle that? A shake immediately after and an 1hr later eat a real meal?

05-08-2006, 07:49 PM
I don't use shakes on a cut - I prefer to chew my food.

I do a protein waffle (http://www.wannabebigforums.com/showthread.php?t=76225) with some cottage cheese and an orange about an hour before I train, and something like chicken noodle soup or sweet potato and chicken right after, with lots of salt.

05-08-2006, 07:55 PM
Somebody after my own heart. I thought I was the only one who actually wanted to chew my food whenever possible. Thank you for taking the time to answer my questions.

05-08-2006, 07:56 PM
You're more than welcome.

Now flatter the hell out of me and get yourself ripped to shreds, k?


05-08-2006, 08:03 PM
I will do my best, ma'am.

05-08-2006, 08:05 PM
Can't ask for more than that.


05-09-2006, 10:24 AM
Below is my meal plan for today, a training day. If anyone has any suggestions of what needs to be moved around, taken out, or whatever let me know.

1 .75c Egg whites, .5c oats, and .75c berries
2 4oz Turkey, 4oz sweet potatoes, 1c broccoli
3 3oz Chicken , 1.5c broccoli, 3.5oz apple, 1tsp olive oil, fish oil
4 3oz Chicken , 2.5c spinachi, 4oz apple, 1tsp olive oil and balsamic vinegar, fish oil
5 3.5oz lean beef, .12c ff cheese, 2.5c spinach, 3oz apple, 1tsp olive oil, fish oil
6 1c cottage cheese, 1oz peanut butter, .5oz almonds, 3oz apple

Goal: 1766 calories
166g protein
152g carb
55g fat

Actual: 1736 calories
164g protein
150g carbs
56g fat

05-09-2006, 12:05 PM
No suggestions?? I guess its perfect, maybe?

05-09-2006, 04:50 PM
Full Squats 5x5x95
Seated Bicep Curls 5x5x17.5s
Leg Press 3x8x130
Hammer Curls 3x8x17.5s
Leg Curls 4x12x55

20 min on ArcTrainer

05-10-2006, 04:03 PM
Training: Off
Cardio: Off

Had the last final of my collegiate career so I figure that was work enough. Back on tomorrow and Friday before I destroy it all celebrating graduation.

Diet: On
M1 5 eggwhites w/1 yolk, 1c mushroom, 1c spinach, 3.5oz apple, 2tsp olive oil
M2 PVL Shake or .75c cottage cheese, .5oz almonds or pb, 3.5oz apple
M3 3oz turkey, 1.5c broccoli, 1tsp olive oil, fish oil
M4 3oz tuna, 2.5c spinach, 2tsp olive oil, fish oil
M5 3oz turkey, 2c broccoli, 1tsp olive oil, fish oil
M6 .5c cottage cheese, .5oz pb, .5oz almonds

grams cals %total
Total: 1458
Fat: 71 635 45%
Sat: 11 95 7%
Poly: 10 89 6%
Mono: 35 316 23%
Carbs: 68 185 13%
Fiber: 22 0 0%
Protein: 145 580 41%
Alcohol: 0 0 0%

05-11-2006, 12:54 PM
Chin-ups 5x5 assisted w/46lbs
Arnold Press 5x5x20s
Lat Pulldowns 3x8x75
Side Laterals 3x10x12.5s
Seated Calf 3x8x45+BW
Ab Machine 3x8x95

HIIT 10-30/60 intervals

I think that will be off until Monday but I will try to keep it controlled.

05-11-2006, 01:09 PM
No suggestions?? I guess its perfect, maybe?

Looks excellent!

How you feeling?

05-11-2006, 01:14 PM
Other than being bloated, I feel great and I'm looking ok. My weight is hopping around but my clothes are not getting tighter so I'm not too worried. Thanks for asking.

05-11-2006, 01:16 PM
Pop by and remind me to visit if you need some feedback.

Glad you're feeling good.