Road to 165 at 6-8%

[Khar]

Hey everyone, I've been reading the boards and asking questions for awhile now, and for the past months have been on cutting diet. 2 years ago I was almost 200 lbs at 5'6 now I am ~155 at 5'8. My current body fat is around 9-10% at the moment. My goal is 165 at 8% at least. I am starting a very slow bulk with ~2200 cals on non workout days and ~2400 on lifting days. I have not worked out what I'll be doing on cardio days. I do weights using WBB routine 1 monday/wednesday/friday. I plan on doing cardio 2x week most likely on tuesday/thursday. Today was a non lifting day and I didn't get around to cardio and I ate the following.

Calories Eaten Today
source grams cals %total
Total: 2205
Fat: 58g 523 25%
Sat: 22g 198 9%
Poly: 2g 22 1%
Mono: 9g 84 4%
Carbs: 132g 469 22%
Fiber: 15g 0 0%
Protein: 284g 1135 53%
Alcohol: 0 0 0%

I kinda cheated today, during lunch at work they had some pulled pork bbq and I had a good bit of that...which is why my sat fat and pro are so high. On a more normal day I would have less pro and more EFA's from flax, olive oil, fish etc.

Today went like this
Meal 1:
1 cup egg beaters
1.5 Tbsp natty pb
1/2 cup oats

Meal 2:
Designer Whey Protien bar

Meal 3:
Can Tuna
1 Tbsp Just2Good Mayo
2 slices light 100% ww bread(80 cal for 2 slices)
~1.5 cup pulled pork
3/4 cup mixed peas and veggies

Meal 4:
MET-Rx Protien Bar

Meal 5:
8oz Boneless Skinless Chicken
1 cup lettuce
2 Tbsp sugar free bacon dressing

Meal 6:
8oz skim milk
1 scoop Optimum Whey
1 Tbsp Flax

Any tips on the diet? the pork won't normally be included, and will be replaced with more fibrous veggies and EFA's

[technogeeky]

I don't know how to help you, but hang in there.

[Khar]

I ordered an 11lb bucket of dextrose to use but until that gets here I'm using a single GNC pro performance profile packet and a half full of grapes for my dextrose post workout, I mix that with 1 scoop ON whey protien and 16oz water and blend it. I have that on monday/wednesday/friday as meal 2...Meal 2-6 shift up to meal 3-7 on those days.

[GhettoSmurf]

good luck with your goals bro.

just watch out with the dressing, even if its low fat it could still contain a lot of sugar. (just be sure to check the label)

[Khar]

Thanks, I made sure to get sugar free though. I'll post Post-Cut/Pre-Bulk Pictures tomorrow

[Khar]

Today was good except I didn't get up before work to lift so that had to wait until I got home. Other than that I can't complain.

According to Fitday

Calories Eaten Today
source grams cals %total
Total: 2430
Fat: 68 616 26%
Sat: 19 172 7%
Poly: 11 100 4%
Mono: 4 36 2%
Carbs: 217 784 33%
Fiber: 21 0 0%
Protein: 249 994 42%
Alcohol: 0 0 0%

Meal One:
3/4 cup egg beaters
1 whole egg
1/2 cup Oats
1 Tablespoon natty PB

Meal Two:
Perfect Solid Protien Vanilla Cherry Bar

Meal Three:
Can Tuna
1 Tablespoon Just2Good Mayonnaise
2 slices light 100% ww bread
1 cup assorted peas and veggies

Meal Four:
Pure Protien Rasberry Vanilla Bar

Meal Five(Post-Workout Shake)
1 scoop ON whey
1 Packet GNC Pro Performance Profile (Dextrose)
~15 seedless grapes
5g Glutamine
5g Creatine
*Blended*

Meal Six:
8 oz Boneless Skinless Chicken
2 slices of light 100% ww bread
1 Tbsp flax oil
Lettuce
2 Tbsp no sugar bacon dressing

Meal Seven:
1 scoop whey mixed with...
1 cup skim milk
2 Tbsp Natty cashew butter

Meals Six and Seven have yet to be eaten. Should I nix the slices of ww bread and the 2nd Tbsp of natty cashew butter in meal 6 and 7 and opt for a Tbsp on olive oil instead?

I did the shoulders/tri/bi routine from routine 1. Pics coming soon.

[cphafner]

let me be the first to send you some

2200 cals doesn't seem like enough cals to be considered a bulk, even if it is a slow one. Watch adn track your diet for a week or two, if nothing is happening add some cals.

[Khar]

Ya I know thats what I'm doing, but thats more than I was eating before and I didn't want to increase them too rapidly and shock my body when it isn't used to the cal increase. I know what I'm doing

[Khar]

Well I didn't update last night, I ended up going out with a friend who just got home from college last night and well we smoked...surprisingly I didn't get really hardcore munchies and I didn't pig out too badly... I ate some pita things and some curry chicken. All in all it wasn't bad. Here is what I got out of fitday.

Calories Eaten Today
source grams cals %total
Total: 2809
Fat: 63 569 21%
Sat: 12 112 4%
Poly: 18 160 6%
Mono: 7 66 2%
Carbs: 284 1019 38%
Fiber: 29 0 0%
Protein: 281 1123 41%
Alcohol: 0 0 0%

I did some HIIT today yesterday also so I was shooting for around ~2450 cals.

[Khar]

Today was father's day so we had ribs for dinner...Not exactly what I would have eaten but I think I made up for it. No HIIT today so I was aiming for around 2200 cals. I havn't eaten all my food yet but after I'm done this is what fitday gives me.

Calories Eaten Today
source grams cals %total
Total: 2197
Fat: 94 844 40%
Sat: 39 349 16%
Poly: 7 63 3%
Mono: 30 266 12%
Carbs: 123 454 21%
Fiber: 9 0 0%
Protein: 209 834 39%
Alcohol: 0 0 0%


I'm still full from all them ribs though

Meal 1:
1 cup egg beaters
1.5 Tbsp natty PB
.5 cup Oats

Meal 2:
Designer Whey Chocolate Mint Protien Bar

Meal 3:
4 Tortalinis(sp) in pesto sauce(olive oil based) ~79 cals
I'm guessing ~566 cals worth of lean ribs and bbq sauce
and a ~4oz italian sausage ~362 cals

Meal 4: Going to be
MET-Rx Protien bar ~310 cals

Meal 5:
1 Scoop ON whey
1 cup skim milk

Little too much saturated fat for my liking today, but hey it was father's day. Back to the usual schedule tomorrow, thank god.

[Khar]

Havn't updated in a few days, so I'm gonna catch up now

[Khar]

June 16:


Calories Eaten Today
source grams cals %total
Total: 2454
Fat: 74 662 27%
Sat: 21 190 8%
Poly: 11 100 4%
Mono: 4 36 1%
Carbs: 211 761 32%
Fiber: 21 0 0%
Protein: 248 991 41%
Alcohol: 0 0 0%



Wake 4:45 AM

Meal 1:
.75 cup egg beaters
1 whole egg
.5 cup oats
1 Tbsp Natty pb

Workout - 5:30 am

Postworkout Shake

Meal 2:
Designer Whey Perfect ABSberry protien bar

Meal 3:
Can tuna
1 cup baby pea blend
1 Tbsp Just2Good Mayo
2 slices light ww bread

Meal 4:
Solid Protien Vanilla Cherry bar

Meal 5:
2 slices light ww bread
1 buffalo burger patty
4oz boneless skinless chicken
~3oz lettuce
2 Tbsp sugar free bacon dressing
1 Tbsp flax oil

Meal 6:
2 Tbsp cashew butter
1 scoop ON whey
1 cup skim milk

[Khar]

June 17


Calories Eaten Today
source grams cals %total
Total: 2174
Fat: 69 617 29%
Sat: 20 180 8%
Poly: 11 99 5%
Mono: 4 36 2%
Carbs: 167 582 27%
Fiber: 21 0 0%
Protein: 231 925 44%
Alcohol: 0 0 0%


Meal 1:
5 egg whites
1 whole egg
.5 cup oats
1 Tbsp natty pb

Meal 2:
Pure Protien Bar

Meal 3:
Can tuna
1 Tbsp Just2Good Mayo
2 slices light ww bread
1 cup baby pea blend

Meal 4:
MET-Rx Malted Milk Ball Bar

Meal 5:
8oz Boneless skinless chicken
2 slices light ww bread
~3 oz lettuce
2 Tbsp sugar free bacon dressing
1 Tbsp flax oil

Meal 6:
2 Tbsp natty cashew butter
1 scoop ON whey
1 cup skim milk

[Khar]

June 18


Calories Eaten Today
source grams cals %total
Total: 2447
Fat: 72 652 27%
Sat: 21 190 8%
Poly: 11 100 4%
Mono: 4 36 2%
Carbs: 199 728 30%
Fiber: 17 0 0%
Protein: 252 1009 42%
Alcohol: 0 0 0%


Meal 1:
1 cup egg beaters
2 Tbsp natty pb
.5 cup oats

Workout

Postworkout Shake

Meal 2:
Protien Bar

Meal 3:
can tuna
1 Tbsp just2good mayo
2 slices light ww bread
1 cup baby pea blend

Meal 4:
Protien bar

Meal 5:
8 oz boneless skinless chicken
~3 oz lettuce
2 Tbsp sugar free bacon dressing

Meal 6:
2 Tbsp natty cashew butter
1 scoop ON whey
1 cup skim milk

[Khar]

June 19


Calories Eaten Today
source grams cals %total
Total: 2517
Fat: 83 746 31%
Sat: 22 199 8%
Poly: 17 153 6%
Mono: 10 94 4%
Carbs: 156 542 22%
Fiber: 21 0 0%
Protein: 287 1150 47%
Alcohol: 0 0 0%


I did HIIT during the day

Meal 1:
1 cup egg beaters
.5 cup oats
2 Tbsp natty pb

Meal 2:
Protien Bar

Meal 3:
6 oz lean turkey breast
2 slices light ww bread
zucchini and squash ~86 cals worth

Meal 4:
Protien Bar

Meal 5:
~8oz salmon
1 Tbsp flax oil

Meal 6:
2 Tbsp natty pb
1 scoop ON whey
1 cup skim milk

[Khar]

June 20


Calories Eaten Today
source grams cals %total
Total: 2509
Fat: 86 772 31%
Sat: 22 194 8%
Poly: 21 189 8%
Mono: 7 63 3%
Carbs: 194 710 29%
Fiber: 17 0 0%
Protein: 244 977 40%
Alcohol: 0 0 0%


Meal 1:
1 cup egg beaters
1.5 Tbsp natty pb
.5 cup oats

Workout

Postworkout Shake

Meal 2:
Protien Bar

Meal 3:
6oz lean turkey breast
2 slices light ww bread
1 cup baby pea blend

Meal 4:
Protien Bar

Meal 5:
8 oz boneless skinless chicken breast
~3 oz lettuce
2 Tbsp sugar free bacon dressing
1 Tbsp flax oil

Meal 6:
2.5 Tbsp natty pb
1 buffalo burger patty

[fuzz]

Have you seen any weight increases yet? General increases in size?

[Khar]

June 21


Calories Eaten Today
source grams cals %total
Total: 2231
Fat: 81 727 34%
Sat: 22 200 9%
Poly: 11 99 5%
Mono: 4 36 2%
Carbs: 155 515 24%
Fiber: 26 0 0%
Protein: 232 927 43%
Alcohol: 0 0 0%


Meal 1:
.75 cup egg beaters
1 whole egg
.5 cup oats
1 Tbsp natty pb

Meal 2:
Protien Bar

Meal 3:
Protien Bar

Meal 4:
1 Tbsp Flax oil
8 oz boneless skinless chicken
2 slices light ww bread
1 cup baby pea blend
1 Tbsp natty pb

Meal 5:
8 oz boneless skinless chicken
2 slices light ww bread
~3oz lettuce
2 Tbsp sugar free bacon dressing
2.5 Tbps natty pb

[Khar]

I havn't weighed myself yet, but I can *see* some size gains. I may be imagining or it may be from the creatine. But it doesn't feel like water weight either. I'll try to get some pics soon if I can borrow my friends digicam

[Khar]

June 22

Bad day
was my dad's bday. I ate 2 good meals...then saved room for dinner.

We had appetizers then onto pasta with red sauce and meatballs. Then I had a few pieces of ice cream cake
I'm gonna estimate I took in around 2600 kcals...not TOO bad. Just was mostly saturated fat/sugar and starches.

Either way it was good and I didn't keep track.

[Khar]

Today...


Calories Eaten Today
source grams cals %total
Total: 2503
Fat: 74 669 27%
Sat: 15 137 6%
Poly: 16 144 6%
Mono: 6 50 2%
Carbs: 216 761 31%
Fiber: 26 0 0%
Protein: 251 1006 41%
Alcohol: 0 0 0%


Meal 1:
1 cup egg beaters
1.5 Tbsp natty pb
.5 cup oats

Workout

Postworkout Shake

Meal 2:
Protien Bar

Meal 3:
Can tuna
1 cup cauliflower blend
1 Tbsp Just2Good mayo
2 slices light ww bread

Meal 4:
Protien bar

Meal 5:
1 Tbsp flax oil
8 oz boneless skinless chicken
2 cups cauliflower blend
2 slices light ww bread

Meal 6:
2 Tbsp natty almond butter *mmmm*
1 cup fat free cottage cheese
.5 Tbsp flax oil

[Khar]

Today I ate


Calories Eaten Today
source grams cals %total
Total: 2503
Fat: 91 823 33%
Sat: 24 214 9%
Poly: 21 189 8%
Mono: 6 54 2%
Carbs: 179 616 25%
Fiber: 26 0 0%
Protein: 255 1019 41%
Alcohol: 0 0 0%


I did HIIT today.

Meal 1:
.75 cup egg beaters
1 whole egg
1 Tbsp natty pb
.5 cup oats

Meal 2:
Protien bar

Meal 3:
8 oz chicken
2 cups cauliflower blend

Meal 4:
Protien Bar

Meal 5:
4.5 oz Tyson Heat N' Eat Chicken [Skin removed]
3 oz lettuce
1 Branola Whole Wheat Hotdog bun
1 Oscar Meyer Fat Free Hotdog
2 slices light ww bread
1 Tbsp flax oil

Meal 6:
2 Tbsp almond butter
1 Tbsp olive oil
3 oz boneless skinless chicken
1 scoop ON whey
1 cup skim milk