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imageD
11-14-2006, 06:03 PM
Diet so far today
2 scoop Nitrean, 1 cup oatmeal, 3g fish oil, 1 multi-vit (520 calories)
1 chicken breast, 2 tbsp PB, 3g fish oil (380 calories)
2 scoop Nitrean, 2 tbsp PB (430 calories)
1 chicken breast, 1 tbsp olive oil, 3g fish oil (290 calories)
2 tbsp PB, 3 heaping spoonful fiber supplement (210 calories).

Total: 1830
Net (- cardio): 1627


Cardio
treadmill - 12 minutes - 203 calories

other supplement
EC stack - 25/200 - 2x daily

imageD
11-15-2006, 01:54 PM
Diet so far today
2 scoop Nitrean, 1 cup oatmeal (520 cal)
2 scoop Nitrean, 2 tbsp PB (430 cal)
PWO shake: 24g whey, 40g dextrose, 10g creatine monohydrate (270 cal)
1 chicken breast, 1.5tbsp sweet baby ray (223 calories)
1 chicken breast, 2 tbsp PB (380)

Training
Chest
Flat Bench
135 x 12
145 x 10
165 x 7 dropset into 135 x 5

Dips
BW x 11/12/11

Incline DB Fly
50s x 5, 35s x 8, 35s x 10

Tricep cable pushdown
100 x 20
120 x 10 into 70 x 15 (utter failure)

Then a little ab stuff.

Built
11-15-2006, 02:52 PM
Veggies? How much cardio? And what are your macros?

imageD
11-15-2006, 03:11 PM
Veggies? How much cardio? And what are your macros?

Veggies - I rarely eat them.

Cardio - usually 1x per day, although on non-training days I will usually do 2 sessions. Very high intensity, nomally 10 minutes, sometimes 15.

Macros - no clue. I only watch my overall caloric intake and make sure I get a good amount of healthy fats. And of course every meal has protein.

Built
11-15-2006, 03:14 PM
You might choose to reconsider your veggies.

Your cals seem kinda low to me. Glad to see the intensity is high for cardio, but if it's HIIT, two or three times a week is pretty much the most you'd want to do, especially on a cut.

imageD
11-15-2006, 03:20 PM
You might choose to reconsider your veggies.

Your cals seem kinda low to me. Glad to see the intensity is high for cardio, but if it's HIIT, two or three times a week is pretty much the most you'd want to do, especially on a cut.

I've been cutting since July 2nd. For about two months I cut on 2500 cals. Then went down to about 2200, then 1900, now I'm down to about 1600-1700. I'm just having a lot of trouble losing this lower abdominal fat. So I figured I needed to drop my calories more since I pretty much stopped losing weight.

Tell me why I should reconsider veggies.

As far the cardio, I like doing it everyday. It allows me to eat more. I was starving on 2500 cals/per day let alone 1700.

Built
11-15-2006, 03:31 PM
Veggies are satiating and nutrient dense with very few calories. They're also an important source of fiber.

Cardio every day on a cut may be rather catabolic.

You sound like you need a diet break more than anything else.

imageD
11-15-2006, 03:37 PM
Veggies are satiating and nutrient dense with very few calories. They're also an important source of fiber.

Cardio every day on a cut may be rather catabolic.

You sound like you need a diet break more than anything else.

I refuse to stop until I lose all this darn belly fat :(

Dieting in general is catabolic. I am not worried about the cardio since it allows me to eat more.

Veggies - nutrient dense, but I would rather just take my vitamin supplements and fiber supplement. From time to time I will buy fresh heads of brocolli and eat that, but I just dont see the point since it has so few calories.

Built
11-15-2006, 03:47 PM
Okay.

Good luck!

imageD
11-15-2006, 05:01 PM
Cardio: 17 minutes, 277 calories

Built
11-16-2006, 12:59 AM
Nice wheels!

imageD
11-16-2006, 06:56 AM
11/16/06

7AM - 2 scoop nitrean, 1 cup oatmeal
7:45AM - cardio, 13 minutes, 200 calories (felt weak and no energy to go all out)
9:35AM - 1 chicken breast, 2 tbsp PB

imageD
11-16-2006, 04:50 PM
Leg Training
Squats
135 x 12
205 x 15 ....ehh...lost motivation at rep 15....probably could have eeked out 20-25 reps.
135 x 20

Leg Press
3 plates x 30
5 plates x 30
5 plates x 30

THen did some lying hamstring curl 60lbs I think a lot of reps about 20.
Then some calf raises in the smith machine.

Today was basically just a light day to recuperate a little.


Considering doing another cardio session tonight.

imageD
11-21-2006, 02:33 PM
Cut has ended after being in a caloric defecit since July 2nd. Thanks god:clap:

I had a couple days where I just ate whatever. Even had a triple whopper king size value meal yesterday:nod: :zipit:


Now it's time to get back on a proper diet.

8AM - 2 scoop Nitrean, 2 cup oatmeal, 3g fish oil, 1 multi vit. (820 calories)
10:50AM - 2 scoop Nitrean, 2 tbsp PB (430 calories)
12:00 PM - train back

barbell rows
135 x 20
185 x 15
245 x 10

Lat Pulldown to front
120 x 12
165 x 10
195 x 8

Deadlift
135 x 12
225 x 10
315 x 7

Dumbell Row
100 x 12 x 2

1:05 PM - PWO Shake - 80g dextrose, 48g whey, 10g creatine. (540 calories)

3:15 PM - 1 can tuna, 2 tbsp PB, 3g fish oil. (385 calories).







Comments
It's truly amazing what getting some calories in you can do for not only your training but your overall morale in the gym. Training 100% in a caloric defecit is so hard for me because I know I am not going to build an ounce on muscle. With more calories in me tough I felt much more energized and ready to go.

imageD
11-22-2006, 04:27 PM
Diet so far today
9:30 AM - 2 scoop Nitrean, 2 cup oatmeal (820 cal)
12:00 PM - 2 scoop Nitrean, 1 tbsp EVOO, 3 fish oil, 1 multivit (430 cal)
1:30 PM - 1 can tuna, 2 tbsp PB (385 cal)
3:45 PM - 2 hamburgers in tomato/mushroom sauce, ~1 cup basmati rice (no idea on cals, will estimate as ~ 300 cal)
6:00PM - 1 cup oameal, 2 scoop Nitrean (520 cal)
8:30 PM - PWO Shake: 80g dextrose, 48g whey, 10g creatine (540 calories)
10:30 PM - 2 boiled eggs, 3g fish oil (140 cals)


Training- Legs
Squat
135 x 12
185 x 10
245 x 5 into 135 x 15

Leg Press
3pps x 30
5pps x 28
7pps x 20
9pps + 25 x 14 into 7pps x 20

Leg Extension
120 x 12
160 x 12
225 x 10

BB Lunges
75lbs back and forth across gym x 2 sets

Leg Curl
60 x 20
70 x 12 into 40 to failure

whew! That was rough, first workout back into things here. Squat felt very weak considering my best before was 300 x 4 ass-to-floor, but strength will come eventually.

imageD
11-23-2006, 10:36 AM
Diet today
2 scoop Nitrean, 1 cup Oatmeal, 3g fish oil, 1 multivitamin, 5mg oxycodone (520 cals)
2 scoop Nitrean, 1 tbsp EVOO (340 cals)
1 can tuna, 3 slices whole wheat bread (385 cal)
2 scoop Nitrean, 2 tbsp PB (430 cal)