** 12 weeks to get in the best shape of my life ** (Diet/Training Journal)

Well to start this off some of you may have read my other thread about my girlfriend being gone for 3 months and it taking quite a toll on me. I have decided to take this time and really devote myself to cutting down. It will keep me focused and make the days/weeks/months fly by! I will throw out all the necesarry info and I will then post the two different meal plans in seperate threads (will make it easier for editing purposes)

Some starter info
I used the harris benedict formula and came up with a BMR of 3,500 calories. This will be an increase in the amount of calories I have been using and I think it will be beneficial. In the past I have lost bodyfat but at the expense of lean mass as well. I will be performing cardio a minimum of 4 days a week in the morning at 65% of MHR.
I've got 12 weeks to get this done, I have not decided on posting pictures in the beginning or the end. I think I will hold off on the pics and if the diet starts sticking and I feel like I am plateauing I will post some pics to get a better idea. I will be taking pictures every sunday night, it will be 4 poses (standing front relaxed, left/right side relaxed and a back relaxed). Hopefully within a month I will see some difference.
As far as workouts go I will be lifting Mon-Wed-Fri. Mon- Chest/Back Wed- Shoulders/Arms Fri- Legs (I will be doing abs on Mon-Fri as well). I am going to play around with workout intensity. Whether I will be doing higher reps (up to 12) or staying the same 8-10 reps and the biggest issue will be deciding on whether or not to take sets to failure because of the added stress on my body because of the volume of cardio I will be up against. I know weights play a huge role in fat loss but my MAIN goal is dropping bodyfat. I don't want to be overtrained by midweek.
Ok now on to the diets.

good luck man.. are you following the diet sticky???

Meal 1 (7:30): 20g Fat (Turkey Bacon and fat from whole eggs) 45g protein (egg whites/3 whole)

Meal 2 (10:00): 20g fat (cashews/almonds) 45g protein (whey)

Meal 3 (12:30 or 1) 20g fat 45g protein (Tuna w/ mayo)

Meal 4 pre-workout (1:45) 1 Apple or unsweetened applesauced (30g carbs) 30g protein (whey)

Workout 2-3pm

Meal 5 PWO shake 60g carbs (dextrose) 30g protein (whey)

Meal 6 PWO meal 60g carbs (sweet potato/baked potato/brown rice) 30g protein (chicken)

Meal 7 20g fat (Cashews/almonds) 45g Protein (whey)

Meal 8 20g fat 45g protein (salmon or eye of the round steak)

TOTALS: 100g fat 315g protein 120g carbs = 2620 calories
I am going to need to up the calories somewhere I believe..more fat?? or carbs PWO?

Looks good..... but I would do cardio a minimum of 6 days a week instead of 4, and your pre-workout meal needs some protein. Throw that applesauce/apple down w/ a shake.

And your PPWO meal needs a little more protein.....


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Meal 1 (8:00): 20g Fat (Turkey Bacon and fat from whole eggs) 45g protein (egg whites/3 whole)

Meal 2 (10:30): 20g fat (cashews/almonds) 45g protein (whey)

Meal 3 (1:30) 20g fat 45g protein (Tuna w/ mayo)

Meal 4 (4:00) 20g fat (cashews/almonds/natty PB) 45g Protein (whey)

Meal 5 (7:00) 20g fat (Cashews/almonds etc.) 45g protein (whey

Meal 6 20g fat 45g protein (salmon or eye of the round steak)

Totals: 120g fat 270g Protein = 2,160 calories

Quote:

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Originally Posted by LeanMeOut

Looks good..... but I would do cardio a minimum of 6 days a week instead of 4, and your pre-workout meal needs some protein. Throw that applesauce/apple down w/ a shake.

And your PPWO meal needs a little more protein.....


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I figured that, I was gonna add a 30g protein shake in there. For the meal should I JUST up the protein or follow the 1:2 ratio of protein/carbs? So if I add protein I up the carbs as well.

Some of the guys will give better than i can..

but that seems like alot of fat...

instead of mayo... try mustard, and flax with the tuna

and no carbs at all.. not even PPWO??

but you should strip on that ...

Quote:

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Originally Posted by Farmer

Meal 1 (8:00): 20g Fat (Turkey Bacon and fat from whole eggs) 45g protein (egg whites/3 whole)

Meal 2 (10:30): 20g fat (cashews/almonds) 45g protein (whey)

Meal 3 (1:30) 20g fat 45g protein (Tuna w/ mayo)

Meal 4 (4:00) 20g fat (cashews/almonds/natty PB) 45g Protein (whey)

Meal 5 (7:00) 20g fat (Cashews/almonds etc.) 45g protein (whey

Meal 6 20g fat 45g protein (salmon or eye of the round steak)

Totals: 120g fat 270g Protein = 2,160 calories

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Quote:

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Originally Posted by spywizard

Some of the guys will give better than i can..

but that seems like alot of fat...

instead of mayo... try mustard, and flax with the tuna

and no carbs at all.. not even PPWO??

but you should strip on that ...

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I was debating on adding some oatmeal in there somewhere but eventually I will be doing cardio nearly every morning so I don't want any carbs after the cardio. I suppose maybe a meal after? It is hard to get a lot of calories when you are excluding carbs on non-workout days.

Peace

Farmer

I would say try lowering the fat levels down to around 15g a meal at first...... then when fat loss stops up the fats and lower the carbs.


If you want to have oatmeal after cardio that is fine, just make sure you are waiting 45 minutes to allow lipolysis to continue after your cardio session.

Eventually though that meal will have to be ditched as your fat loss slows

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Quote:

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Originally Posted by LeanMeOut

I would say try lowering the fat levels down to around 15g a meal at first...... then when fat loss stops up the fats and lower the carbs.


If you want to have oatmeal after cardio that is fine, just make sure you are waiting 45 minutes to allow lipolysis to continue after your cardio session.

Eventually though that meal will have to be ditched as your fat loss slows

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Sounds good, on my last diet I was hovering around the 15g of fat a meal mark and was only taking in around 2,000 calories even with a load of protein. I am worried this will not be enough calories and I will be in too much of a deficit with cardio and everything.

Quote:

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Originally Posted by Farmer

Sounds good, on my last diet I was hovering around the 15g of fat a meal mark and was only taking in around 2,000 calories even with a load of protein. I am worried this will not be enough calories and I will be in too much of a deficit with cardio and everything.

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Start out with your cals a little higher and then adjust downward as fat loss slows. Don't start too low or your talking about major catabolism



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Quote:

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Originally Posted by LeanMeOut

Start out with your cals a little higher and then adjust downward as fat loss slows. Don't start too low or your talking about major catabolism



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True, so I will give it a week or two with the diet I have posted now and see how it goes. I will be updating this everyday with workouts and cardio and such. Something I can look back on when I am all done! Thanks for the help BTW

Peace

Farmer

good luck bro, deff post some pics when your done.... have you considered using a fat burner when your progress starts to slow? gold ol' eca can make a world of difference if you have diet down. especially for me when i get around week 8 and progress slows, it gives me the little jump start i need!!!
just a suggestion!

Quote:

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Originally Posted by angelxterminator

good luck bro, deff post some pics when your done.... have you considered using a fat burner when your progress starts to slow? gold ol' eca can make a world of difference if you have diet down. especially for me when i get around week 8 and progress slows, it gives me the little jump start i need!!!
just a suggestion!

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I forgot to mention that, I will be using ECY stack, yohimbine instead of aspirin.

Peace

Farmer

I just finished 3 Weeks on ECY, it worked really well.

Quote:

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Originally Posted by slizzut

I just finished 3 Weeks on ECY, it worked really well.

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Good to know thanks. I will be taking it as follows

25mg ephedrine
2.5mg yohimbine (pretty sure thats the strength)
200mg caffeine
3x daily

Quote:

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Originally Posted by Farmer

Good to know thanks. I will be taking it as follows

25mg ephedrine
100mg yohimbine (pretty sure thats the strength)
200mg caffeine
3x daily

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Let us know how you do with this stack...

Good luck on the coming weeks bro! :hello:

Quote:

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Originally Posted by Blown_SC

Let us know how you do with this stack...

Good luck on the coming weeks bro! :hello:

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Thanks Blown_SC, I started actually eating clean a week ago so I feel tighter already (dropped a lot of the water). Talk to you all after cardio.

Peace

Farmer

Just finished 35 mins of cardio, and had 5 grams of glutamine. Used my treadmill walking on an incline. It felt so good, I know this should be a good 12 weeks. I look forward to cardio, it feels like I am making progress with every step I take while doing cardio. Off to work.

Peace

Farmer

Good luck w/ the plan!

Quote:

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Originally Posted by BamaSlamma

Good luck w/ the plan!

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Thanks!

Just finished 35 minutes on the treadmill. Had 10g of glutamine and crapped my brains out. Seriously the cheat meal yesterday was just marinating in my stomach while I was doing cardio. I guess its a reminder not to cheat on my diet because my stomach can't handle it :) It wasn't even that bad, 2 hamburgers with buns, seasoned green beans and scalloped potatos. Oh well back on track today. I will be getting my bf% tested today hopefully, a 7-site reading which I will follow up on 30 days from each reading.

Peace

Farmer

Everyone have a good day!

I assume you are taking the glutamine to help keep your muscle, and for your joint as well (especially while doing cardio ED)....

When and how do YOU take it bro?

Good luck in the coming days bro! :hello:

Quote:

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Originally Posted by Blown_SC

I assume you are taking the glutamine to help keep your muscle, and for your joint as well (especially while doing cardio ED)....

When and how do YOU take it bro?

Good luck in the coming days bro! :hello:

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I know this was directed towards Farmer but it sounds to me that he takes it the way I do.. before AM cardio and before bed??

Quote:

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Originally Posted by slizzut

I know this was directed towards Farmer but it sounds to me that he takes it the way I do.. before AM cardio and before bed??

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OK thanks...

I remember reading when NOT to take it.. was just curious when I WAS supposed to :)..thanks.

I take it afterwards with some Crystal light and then later on in the day with some more crystal light. As long as it is 45-1hr away from my whey shake I am fine.

peace

Farmer

Quote:

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Originally Posted by Farmer

I take it afterwards with some Crystal light and then later on in the day with some more crystal light. As long as it is 45-1hr away from my whey shake I am fine.

peace

Farmer

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Perfect.... thanks brutha.. no need to let the Glut. interfere.. :hello:

Well well...now I remember those two-a-days well. I was definitely weak in the gym today as far as weight numbers go but I still achieved a good workout. Did chest and back today and got good pumps for both muscle groups. Tomorrow morning will be exciting when my sore boobies are jiggling while I walk on the treadmill :)

Peace

Farmer

you might wanna bump the cardio up past 35 mins bro, that means your stopping barely when your body heads into lipolysis. why not do another 10-15 mins? you will see more progress in the last 10 mins than in the first 20 for fat loss IMO.

i do 1 hr am cardio 7 days a week when cutting, now im' down to 45 mins 3-4 a week

Quote:

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Originally Posted by angelxterminator

you might wanna bump the cardio up past 35 mins bro, that means your stopping barely when your body heads into lipolysis. why not do another 10-15 mins? you will see more progress in the last 10 mins than in the first 20 for fat loss IMO.

i do 1 hr am cardio 7 days a week when cutting, now im' down to 45 mins 3-4 a week

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Yeah I might bump it up to 40 for tomorrow...I was easeing into it because its been awhile since I've done cardio and metaphorically speaking I didn't want to fall on my face right out of the gates. I feel better though and will bump it up tomorrow..just for you ;) thanks

Peace

Farmer

Quote:

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Originally Posted by Farmer

I take it afterwards with some Crystal light and then later on in the day with some more crystal light. As long as it is 45-1hr away from my whey shake I am fine.

peace

Farmer

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how come you seperate the glut and the whey?

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Originally Posted by G-Force

how come you seperate the glut and the whey?

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"Glutamine will reduce the absorption of the glutamine peptides in your whey protein, which would defeat the purpose of adding it." - AngelXterminator

That's why you split them up...

Just finished 40mins of cardio and chugged my 10g of glutamine. Time for work, have a good day everyone.

Peace

Farmer

Quote:

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Originally Posted by Farmer

Just finished 40mins of cardio and chugged my 10g of glutamine. Time for work, have a good day everyone.

Peace

Farmer

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sounds good bro... you might want to consider slammin down that glutamine b4 ur cardio, it think it would be more beneficial in aiding against catabolism. just make sure its ONLY glutamine, no sugars, etc... i use l-glut pills before my cardio just because i know there is nothing else in them, and its the only time of day i dont have a whey shake really... i have one later post work out, then i have one at work, then i have one before bed, then i have one at 2am....
i'd be better off with solid food more often but i just dont have time. so whey with flax or olive oil works a ton better than some alternatives

True, I have read of the benefits post cardio as well. Possibly 5g before and 5g after..

Peace

Farmer

Thanks

Ahh, no cardio this morning but afternoon workout. Had shoulders and arms today and it was a very good workout. Just finished my PWO shake and cooking up some chicken as we speak. Have a good day everyone.

Peace

Farmer

hey bro..have you tried taking some vit c before your morning cardio? or are you doing it already? it helps reduce cortisol levels when you awake...and reduced cortisol levels would mean less catabolism..just trying to help out..hope you do well in your cutter..been following your progress..cheers!

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Originally Posted by eggplant

hey bro..have you tried taking some vit c before your morning cardio? or are you doing it already? it helps reduce cortisol levels when you awake...and reduced cortisol levels would mean less catabolism..just trying to help out..hope you do well in your cutter..been following your progress..cheers!

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Hehe, odd you mention that because before cardio today I took my 5g of glutamine and 1,000mg of vit c. Thanks for the look out!


Finished up 40 minutes this morning and had 5g of glutamine before and after. Heading out to school soon to study up for a final. Here is a rundown of what the week(s) look like

Monday: AM cardio and PM workout (Chest/back)
Tuesday: AM cardio
Wednesday: PM workout (shoulders/arms)
Thursday: AM cardio
Friday: AM cardio and Pm workout (legs/abs)
Saturday: No cardio
Sunday: AM cardio and my cheat meal

So far everything is going well..I am thinking of bumping the protein and carb amounts in my PWO shake since that is the most anabolic time of the day and the LAST thing I need is to lose muscle. It's all about tweaking things along the way and I appreciate everyones help thus far.

Have a good day

Peace

Farmer

Sup sup..

I have my last final in school today so I had to cut cardio short, did 33 minutes. Took 1,000mg of Vitamin C and 5g of glutamine before and after cardio. Talk to you all later today after my leg workout. Have a good one!

Peace

Farmer

make sure u can't walk after that leg work! lol..