My long journey to a better place

[Techjunkie91]

Hi all

I'm posting my trials and fails on my way to the body i want.

Goal 109 days witch will = 26 sept witch is my 20th birthday any earlier is even better, i do not want to be overweight/fat and would like to pac on as much muscle as possable

some stats

19 y/o
189 cm
23% body fat = FAT

I do train 4 days week

I have been going to the gym for the last 2 months have seen some gains but feel i could be in a better place, i feel like i havent lost that much body fat.

here was my old diet

7:00 am
60g protein shake

8:30 am
Bowl of weetbixs

10:30 am
60g protein shake

12:30 pm
Lunch, witch is normaily
sushi or some pasta, some times somes steak

2:00 pm
60g protein shake

4:00 pm
Creatine drink

5:00pm
work out =
20 mins treadmill
20 mins bike
then weights

7:00pm
steak and veggies

8:00 pm
60g protein shake

I was told to my thanks it was awful

I then went looking for info and found this thread :

http://forums.steroid.com/showthread...rn-how-to-Diet

Geez that guy is a food god, in the hour and a bit videos i think i learnt more about eating the right foods than i ever knew.

By what Milos Sarcev said i would be mesomorph/endomorph type person
as i can gain weight really easily but i am tall and have really wide shoulders.

so i had a go at creating my new diet :

Meal 1 198g of steak 55.16g protein
2 Slices of multigrain bread 29.7g carbs

Meal 2
60g of protein powder 44.7g protein\ 28g of tuna 7.23g protein

Meal 3
283g chicken 54g protein

Meal 4
198g of steak 55.16g protein

Meal 5
60g of protein powder 44.7g protein\ 28g of tuna 7.23g protein

Meal 6 283g chicken 54g protein
1 Large boiled potato with skin 42.61g carbs

Work out
Powerrade type drink = simple carbs\suger

PWO
60g of protein powder 44.7g protein\ 28g of tuna 7.23g protein
Powerrade type drink = simple carbs\suger

Meal 7
198g of steak 55.16g protein

Meal 8
283g chicken 54g protein

Protein = 483.27g Carbs = 71.86g

I will try and give that a go for two weeks and see what becomes, unless anyone has some ideas

As i said earlier i want to build as much muscle but while droping body fat at the same time.

[Gucks]

whts ur weight?

[Braveone]

That seems like an awful lot of protein for your needs. Depending on how hard your hitting the weights. Even though your body will use it for energy in a carb deficit. You should be able to cut back and save some calories. And bump up your cardio (I know easier said than done) but 40 min only burns maybe 300 calories or so.

[Techjunkie91]

whts ur weight?

Currently i'm 96 Kg

[gbrice75]

Congrats on making the decision to change your life! It's a long but worthy journey.

It's my opinion that you should get used to the idea of dieting and the recent changes you made before we overwhelm you with 'do this or do that' and/or minor tweaks and details. When you're ready to really sort things out, let us know specifically how we can help and we'll do all we can to make this a most enjoyable experience!

[Techjunkie91]

That seems like an awful lot of protein for your needs. Depending on how hard your hitting the weights. Even though your body will use it for energy in a carb deficit. You should be able to cut back and save some calories. And bump up your cardio (I know easier said than done) but 40 min only burns maybe 300 calories or so.

This is what i do in a week

Day 1

20 mins Treadmill
20 mins Bike

SHOULDERS

shoulder press smith machine
Shoulder press dumbbell
Latural rasies
Bent over rasies

LEGS

Leg press horizontal
Leg press 45
Leg extenstions
Leg curl

ABS

Crunches on the floor

Day 2

20 mins treadmill
20 mins bike

LATS

Lat pull down
Seated row
Chin ups

CHEST

Bench Press
Incline Bench Press
Chest 30
Chest Press Machine

ABS

Crunches on the floor

Day 3

20 mins treadmill
20 mins bike

BICEPS

Bicep bar curl
Alternate dumbbell curl seated
preacher curl

TRICEPS

Pull down cable
french press dumbbell 1 hand
Dip Machine

ABS
Rotay torso

Day 4

30 mins treadmill
30 mins Rower
30 mins Bike

[Techjunkie91]

Dose anyone think that my purposed diet might be to much for the training i am doing ?

[Techjunkie91]

Okay its nearly been a week since i started the new diet, wow makes so much diffrence when traning, i feel like a new man :P

Cpl questions tho, i finally worked out all the macros

and im eating nearly 4000 Cals is that to much ?

i'm now doing 1 hr cardio per day witch is burning 400-500 cals plus my weight tranning as i have showed in posts before.

I would like to drop some body fat, but is what im eating now to much,
Even tho most of it is only protein, i feel fine with only the 27 g of carbs

Meal 1 198g of steak 55.16g Protein 8g Fat 253 Cal
2 Slices of multigrain bread 29.7g carbs 3g Fat 180 Cal

Meal 2
60g of protein powder 44.7g protein 2.9g Fat 402 Cal
28g of tuna 7.23g protein 0.23g Fat 32 Cal

Meal 3
283g chicken 54g protein 27g Fat 535 Cal

Meal 4
198g of steak 55.16g protein 8g Fat 253 Cal

Meal 5
60g of protein powder 44.7g protein 2.9g Fat 402 Cal
28g of tuna 7.23g protein 0.23g Fat 32 Cal

Meal 6 283g chicken 54g protein 27g Fat 535 Cal

Work out
Powerrade type drink = simple carbs\suger

PWO
60g of protein powder 44.7g protein 2.9g Fat 402 Cal
28g of tuna 7.23g protein 0.23g Fat 32 Cal
Powerrade type drink = simple carbs\suger

Meal 7
198g of steak 55.16g protein 8g Fat 253 Cal

Meal 8
283g chicken 54g protein 27g Fat 535 Cal

Protein = 483.27g Carbs = 29.25g Fat = 114.16 Cal = 3846

Cardio workout cal burning 400-500

[Techjunkie91]

Just over a week and a bit now. weighed my self on monday lost a Kg Witch im reallly happy about

all my wights have gone up so i know im getting stronger.

Excited to see what the two week mark will bring.

As of Monday my body fat went from 23.9% to 23.2% i think thats a good start.

The way im messureing my body fat prob isent the best only doing the messure my waist, neck and hight with my weight gives me a total for now as long as the number keep going down im happy.

If i dont lose much more in the next week or so, ill cut my Protein in half to save me some Cals and hopefully that should help.

[rodosman]

Congrats on changing your lifestyle. As you already stated "I feel like a new man", get used to that feeling. As far as weight loss if I were you, I would not get too wrapped up about the actual number on the scale. I say this because you are new to weightlifting. You are gonna gain muscle even though you are trying to lose fat. Example: You may gain 1lb muscle and loss 1.5lbs of fat in one week. THe scale says you only lost .5 lbs from all that cardio, lifting, dieting you've been doing. But what you are really doing is changing your body composition dramatically and the scale wont tell you that.

Just stay consistent with working out and eating healthy. Stick with natural unprocessed foods. Throw in a yam or oatmeal in your diet. Watch the sugars in the Powerade/Gatorade.

[Techjunkie91]

Congrats on changing your lifestyle. As you already stated "I feel like a new man", get used to that feeling. As far as weight loss if I were you, I would not get too wrapped up about the actual number on the scale. I say this because you are new to weightlifting. You are gonna gain muscle even though you are trying to lose fat. Example: You may gain 1lb muscle and loss 1.5lbs of fat in one week. THe scale says you only lost .5 lbs from all that cardio, lifting, dieting you've been doing. But what you are really doing is changing your body composition dramatically and the scale wont tell you that.

Just stay consistent with working out and eating healthy. Stick with natural unprocessed foods. Throw in a yam or oatmeal in your diet. Watch the sugars in the Powerade/Gatorade.

Thanks for that man, yeah i'm not to worried about what that scales are telling me. i can see the changes in my body already :P

Yup i'm very consistent with my diet i feel guilty if i'm not and i love going to the gym makes me feel high lol that old saying Arnie said about feeling like your cumming at the gym is so true :P

The food i'm eating is giving me so much energy, it think as of Monday i will start training twice a day, cardio on my lunch break then after work do 20 min cardio warm up then hit my weights, also this will help me getting home a bit earlier :P i want to hit my goal no matter what i'm so in the zone its not funny lol

[Standby]

i dont think your asking for advise or what not but it think your taking in to much protein you should cut some of it out to save you money and cals also a lot of people will say cut out the bread and use oats as bread is processed. but dont fix it if it aint broken. if your happy that is

[Standby]

also

Protein = 483.27g Carbs = 29.25g Fat = 114.16 Cal = 3846

arent those almost keto diet it numbers? maybe youll want to read up on that and try a keto diet

[Kawigirl]

Good start for now...you can always reasses as weight loss occurs and make any changes to your diet slowly. Which I'm pretty sure your going to need to do; when your ready.

As aboved mentioned...cutting out the simple sugar and bread eventually. Your lacking in veggies ....I'd add those in.

[Techjunkie91]

i dont think your asking for advise or what not but it think your taking in to much protein you should cut some of it out to save you money and cals also a lot of people will say cut out the bread and use oats as bread is processed. but dont fix it if it aint broken. if your happy that is

No please give any advise you see fit, the more the better

Yeah i will see how mondays weigh in go's then i think i might cut out some protein as you say and save me some cals.

The oats idea sounds a bit nicer than bread, so ill give it ago

I'm really not to fussed if i dont put on much muscle in this diet as i want to cut down to the point that i can see some abs, never had that in my whole 19 years.

[Techjunkie91]

@Kawigirl

Thanks for that.

What vegies would you suggest would be best ?

[Standby]

@Kawigirl

Thanks for that.

What vegies would you suggest would be best ?

green. broccoli, green beans

[Kawigirl]

green. broccoli, green beans

Yup...fibrous veggies...like broccoli, peppers, celery, mushrooms, salad....

veggies that if in a large quantity would be a carb....corn, peas....carrots.

[gbrice75]

^ ^ to add to that list for variety sake - Brussell sprouts, green lettuces (kale, etc... not iceberg!), spinach, cauliflower, asparagus, etc.

[Standby]

mmm brussell sprouts.

[gbrice75]

mmm brussell sprouts.

Not sure if this is sarcasm or not - because if they're boiled the way my mother used to make them, there's no WAY they're good!

Try tossing them lightly in EVOO, then seasoning with salt and pepper and baking/roasting - they get charred and sweet and still have a crisp to them - not like those soggy ass baby 'cabbages' of old! =P

[Kawigirl]

Not sure if this is sarcasm or not - because if they're boiled the way my mother used to make them, there's no WAY they're good!

Try tossing them lightly in EVOO, then seasoning with salt and pepper and baking/roasting - they get charred and sweet and still have a crisp to them - not like those soggy ass baby 'cabbages' of old! =P

So old school...my family use to do the same G...ugh! Couldn't force me to eat them back than!!!

[Standby]

why is it iceberg is bad? i cant even feed it to my small pets

[Standby]

i like them boiled!! haha wasnt sarcasm i put vinegar and im a salt freak so i load them with salt. love them

[Techjunkie91]

Thanks for all that guys, will add heaps of veggies now.

But as for the brussell sprouts lol you can stick them where they fit lol thats only thing i will not eat never liked them as a kid, buuuut i maaay give them ago now i have gotten older lol

also jumped on the scales last night too see i have dropped another 2kg since Monday.

I'm putting the wright loss down too, i'm losing more fat than i'm putting back on in muscle

annd another thing to add, on my Thursday training day will now be ab day, as well as normal cardio. going to try and follow the Ab Ripper x from the P90x training system.

All in all feeling well, feeling likei can achieve my goal.

Will have to pay the chiropractor a visit some time next week, i just need a good cracking to loosen me up lol

[Techjunkie91]

Its now tuesday 2 weeks since i started my new diet and im happy to say the least

Weighed and messured my self last night and the diet is working wonders.

2 weeks a go body fat 23.90%
Todays body fat 21.20%

LBM 2 weeks ago was 73.1 Kg
LBM today is 74.1 Kg
Not much gain there due to in the first week my LBM went down to 72.9 Kg

[Techjunkie91]

Okay a few weeks after my last diet, it has started to stop losing the fat, so i thought i would try a new one.

Will give it ago and see what becomes.


Protein/Carbs/Fat/Cals

Meal 1
100g steak
31.5/0g/5.5g/177
60g oats
6.4g/36.6/4.8/230

Meal 2
65g protien powder
54.2g/3.3g/1g/242
1Cup veggies

Meal 3
300g Chicken
87g/0g/11.7/456

Meal 4
100g steak
31.5/0g/5.5g/177

Meal 5
65g protien powder
54.2g/3.3g/1g/242
1Cup veggies

Meal 6
300g Chicken
87g/0g/11.7/456

Meal 7
100g steak
31.5/0g/5.5g/177

Meal 8
300g Chicken
87g/0g/11.7/456

Total
470.3g/43.2/60.7/2613