The Experiment: Trial 1

[the_experiment]

It's been a while since I've worked out. I finally made going to the gym a habit, again. I'm on week three of the following plan =) I've been lurking on here for a while, so I've read the stickies, threads, etc.

Ok, so I lost 7 lbs in three weeks, but I don't see a difference. Below is my diet and split. Please help me tweak this cutting diet. The macros are estimated by fitday.com I think the macro calculations are a lot highter than what I have listed below. I'm sure my cal are higher, too.

Age: 31
Height: 5'8
Weight: 212lbs

Goal:
- 190lbs or lower.
- Abs and Buns of Steel

Week Three Weight (Mar 18): 205 lbs


7AM - Cardio OR Weights followed by 20 to 30 min cardio at 65-75% MHR (130-140bpm)
(4 caps of Hydroxycut)

8 AM - Meal 1
Whey Pro Shake w/ 2 Tablespoons of Flax Oil
Total: 46g Protein / Carb 4g / EFAs 3g

11 AM - Meal 2
1 Cup Cooked Oats - Carb 103g / Pro 26
5 Egg Whites - Carb 3g / Pro 31
Total: Carb 106g / Pro 57g

1 PM - Meal 3
Chicken Breast / 1 Cup Brocolli
Total: Pro 54g / Carb 15g

4 PM - Meal 4
Chicken Breast / 1 Cup Brocolli or Canned Green Beans(Rinses the beans b4 cooking)
Total: Pro 54g / Carb 15g

7 PM - Meal 5
Can of Tuna / Flax Oil
Total: Pro 35g / EFA 3g

10 PM - Meal 6
1 Cup Cottage Cheese w/ 2 Tablespoons of Flax oil
OR
1 Whey Protein Shake w/ 2 Tablespoons of Flax Oil
Total: 46g Protein / Carb 4g / EFAs 3g

1 Multivitamin. At least 1 gallon of water a day.

Daily TotalL:
Cals:2199 Carb:120 Prot:325 Efa:9g


ALL AM Workout at the moment:
Day 1: Chest, Biceps followed by 30 min Cardio
Day 2: 45 min AM Cardio + Abs
Day 3: Legs followed by 20 min Cardio
Day 4: 45 min AM Cardio + Abs
Day 5: Back, Shoulders, Triceps followed by 30 min Cardio
Day 6: 45 min AM Cardio
Day 7: 45 min AM Cardio

I might begin to split my workouts soon - AM Cardo / PM Workout. I don't want to overtrain or burn out too early...

I can't find the week one photos. Here is

week 2 and 3

[bcap]

Hey bro.

First of all I would like to say congrats to you for starting something like this - I am on something very very VERY similar - in fact, I'm also approaching week 4 (this Thursday). So far I've lost 13 pounds, but a lot of it was water weight - as I put on the last 10 pounds really quickly.

Your pics bro, I don't know what youru talking about but in the profile shot, i can DEFINETLY see your stomach going down. It's all about self-evaluation, seirously, you could be ripped to shreds and still see that fat guy in the mirror - this is why posting photos is good because you can get other people's evaulation of them. I say keep going, you can DEFINETLY DEFINETLY see a difference.

As far as diet, you seem to have the basics down, my suggestion would be to include more fats. I try to aim for about 50g efa a day - mostly all of which is through flax oil. I suggest you purchase some, it's very cheap and very effective.

If you want, check out my diet - it's working beautifully for me - and check out my thread for any tips. If you want we can make this maybe a challenge? Diet buddies? Let me know.

The link is

http://forums.steroid.com/showthread.php?t=225295

PM me your msn addy and we'll chat it up.

Good luck man and keep it up - looking great!

Bryan

[the_experiment]

Cheers for the comments, Bryan.

(AIM/MSN is blocked here... )

As far as diet, you seem to have the basics down, my suggestion would be to include more fats. I try to aim for about 50g efa a day - mostly all of which is through flax oil. I suggest you purchase some, it's very cheap and very effective.

The link is

http://forums.steroid.com/showthread.php?t=225295

PM me your msn addy and we'll chat it up.

Good luck man and keep it up - looking great!

Bryan

Wow 50 g of EFA/ day. I'm currently getting between 9-12g of flax oil per day. I'll increase it.

I've been following your thread(s) since the beginning. I kind of modeled your diet.

I'll post week four photos, stats. next sunday.

cheers.

[bcap]

Great, sounds good

Good luck with it all and keep us updated!