Diet Review Please + Pics

[jackjackson]

Currently I am in a "Cutting" Phase
My goal is to reach 6-7% BF before starting AAS
IM
5'7
165
10% Bf (Been down to 8% but took time off)

Attached is my 3 diets for the week along with Supp daily
I drink about 1 1/2 to 2 1/2 gallons of water per day.
I recently added a Shake to my PWO and Bedtime.
I REALLY prefer to stay with whole food but I will try this for a few weeks, I rather the protein hit my system faster than waiting for my food to digest.
I am thinking of adding Pure Vitargo 1 full serving PWO on carb days which is 72G.
Also thinking about taking 2 or 1 scoop ISO pure along with breakfast.
Currently im at 1.6g Protein.
I weigh in on Saturdays weekly after waking up I piss and crap.
Go to the gym, weigh my self
Do cardio, weigh myself again to see how much water I lost.
Piss and crap again and weigh myself to subtract that and get my weight.
I use a digital BF% meter, I know there not 100% accurate but it works for now.

Currently I wake up take my percardio Supps along with 8oz grapefruit juice to enhance the effect of my ECA.
I do this on an empty stomach minus the juice.
I do HITT on the elliptical low HR setting 10 Resistance,High setting 15 Resistance.
I also use a Polar FS6 on a precur elliptical
Prior to this I used 60-75 mins walking on a treadmill low intensity, worked good, but did not have the time in the morning, plus sore feet and shin splints suck.
0-2 warmup
2-5 80% HR
5-7 50-60% HR
7-10 80% HR
10-12 50-60% HR
12-15 80% HR
15-17 50-60% HR
17-20 80% HR
20-22 50-60% HR
22-25 80% HR
25-27 50-60% HR
27-30 85% HR


Currently I train weight 5 days a week in under 65 mins.
I do cardio in the AM 7 days a week, 2 times on Weekends.
Rest periods are 30 seconds, rep range 10-12 heavy as I can go with good contraction and full motion.
Mon- Chest, Bis, Abs
Tues- Quads, calfs, forearms
Wens- Back, Triceps, Abs
Thurs- Hamstrings, Calfs, Forearms
Fri- Shoulders, Abs
Sat- Cardio AM and PM
Sun- Cardio AM and PM
I stretch after workouts only

Just came back, took 1 week off to recover and get my head straight.
Goal is to compete sometime next year after 2 cycles.


Diet

No carb
http://www.roadtobodybuilding.com/Me...rbsModded5.pdf


Low Carb
http://www.roadtobodybuilding.com/Me...rbsModded5.pdf
High Carb
http://www.roadtobodybuilding.com/Me...rbsModded5.pdf


Supps
http://roadtobodybuilding.com/Daily Supplements.pdf

Still all natural only tried Novedex for like 6 weeks, which increased my LBM by 2-3 pounds then dropped shortly after.

Photos

[jackjackson]

[Dukkit]

your jacked bro. looks like you got your shit together and will reach your goal in no time

[jackjackson]

Thanks Hopefully that is my goal, I don't wanna juice with a shitload of BF.
I read alot and keep up with current studies to give myself whatever natural edge I can for now, also Forgot to add cayenne pepper to my supps list.
Whatever I can do to up my metabolism.
These photos are about 2-3 weeks, old since Then I look better.
After doing my last show in May, and was a great EXP, I think i was horrible, so it only revs me up more.
Just got Chris Acetos books, minus his typos, he has some very detailed info about everything.
Thinking about grabbing David Pulcinella Raising the bar dvds, Reminds me of myself alot and how everyone always is.

[cardiodan]

You look really good at that bf% man.
Listen, Im glad you arent taking the wrong road.
Ill explain: Once I was your size and bf%.
They told me to bulk. I wanted to cut. I ended up ballooning 20lbs. I didn't have whey protein, was 16, was too expensive for me and my mom wouldnt buy it for me. And so I drank 1 liter of milk with some celltech on the side.
Worse mistake Ive ever made b bing wise.
Im just telling you this because I think its wise you get to your desired bf%, and try lean bulk with AAS.
**** *having fun* while bulking. Lee priest is a prime example of this. He goes on the seefood diet. You see it you eat it. The guy has a gallon of ice cream for desert.
Do it right.
I think youll reach your goal in no time too.
I have understood that at your bf%level you need to carb cycle for it to work.
Frank sepe says you should have three cheat MEALS during the week, but Im sure carb cycling is much better.

Keep lifting - Is this your first cycle?

[cardiodan]

-It seems that you know what works for you bf% wise.
I was told by Nark that a 6x/week cardio schedule is already quite a bit.

Watch out for overtraining. I did this 2x a day 7x a week thing.
I caught a flu and was so tired I even passed out on the shower (I didnt fall but I slept standing up and felt numb all over).
I guess you can counter by eating more which is always a plus but a hassle.
Keep us posted....im very interested in your results.

How many weeks into cut are you?
Im week 5 day 3.

[jackjackson]

Yes First cycle
I cheat on saturday, I cheat here and there. Sometimes I over do it, but after my week off and getting my mind straight I cheat just maybe Like a hotdog or something small.
When I do bulk it will be a clean bulk with complex carbs and cardio 2-3 times possibly.
Carb cycling works great, but its alot.
I can't stomach milk, im lactose intolerent unless I take a digestive enzyme before cereal Like beano or super enzymes by NOW.
I take digestive enzymes anytime I consume red meat or if i go out with the wife to a restaurant, never know what the hell they put in there or how much sodium there shelf like product has.
I normally go to subway with my wife and I end up not really cheating, I get a salad
carrots
cucumbers
tomatoes
4 chicken breast cut up
halapenios
pepper
some chipotle sauce
cost about 10$ for my salad, but I don't feel like shit afterwards
I try to keep my blood sugar stable regardless of the day, any spiking is not what i want unless PWO or waking up.
I just got me headlights on right now and focused for now.
I wanna bulk bad with creatine and beta-alanine right now, but im gonna get to my goal then clean bulk.

[jackjackson]

Weeks into it, lol i been doing it since about June.
But with some big cheating on weekends which set me back and made my work that week complete shit. My fault
Sometimes its mentally hard to stay away from other food unless its precontest.
This is Why i took a week off to let my body heal, to let my mind be fresh and have my eyes wide open.
2nd week into cutting right now after my 1 week off.
Before this I weighed in one saturday I was like 164 then sunday I went to regular doc and I was 176, that scared me but I know its probably some water and over cheating so my body supercompensated, plus i really went all out that day and gained 10 pounds.
Reminded me of the week after my contest, I went from 164 to 180
I take a multi, fish oil ,1g vitamin c with breakfast.

I work a desk job Systems Administrator
Heres my sched

7am supps
7:30 HITT cardio
8 am Meal 1
8:15 shower
9:00 leave for work
10:00 supps empty stomach start work
10:30 Meal 2
1:00 pm supps empty stomach
1:30 pm Meal 3
4:00 pm supps empty stomach
4:30 pm Meal 4
6:30 Pre Workout Supps leave work
7:00 pm Meal 5
8:30-9 ish Meal 6
10:30 Meal 7
sleep
repeat mon - sunday
I make a good amount of money but supps + food costs alot

Also on nocarb days I add more sodium to my diet such as sauerkraut, carb days I don't
The veggie I normally eat is asparagus for its ability to keep me nice and tight and also a great veggie, Works great for my weigh ins.
Sometimes I'll eat a tomatoe or cucumber any fiber is great addition to slowing the food digestion down except waking up and PWO

[clockwork_killer]

looking in top condition mate the way ur goin ull b at 6-7 in no time keep up the good work. an aldi shoper ay lol

[jackjackson]

Naw thats from my hometown old.

[NewJuice]

Good job bro.... How can I get those diet spread sheet... I went to www.roadtobodybuilding.com and it password locked...

[jackjackson]

I actually made them available here in the diet section somewhere.
My site is not done, never finished it, but the links work for the Spreadsheet I made.
PM me if needed

[DSM4Life]

Theres a dead cow in your window.

[jackjackson]

Theres a dead cow in your window.

I know we talked about that before....
shhhhh

[DSM4Life]

I know we talked about that before....
shhhhh

I knew it looks familiar !

[DSM4Life]

Looking good though man. I am 5'7 168lbs but not looking as dry.

[jackjackson]

thanks
Its hard once you get down to 10% BF, Are you eating mostly whole foods? Are you doing cardio
Im happy tommorrow I get to carb up a bit, not too much,but I love the pumps

[DSM4Life]

thanks
Its hard once you get down to 10% BF, Are you eating mostly whole foods? Are you doing cardio
Im happy tommorrow I get to carb up a bit, not too much,but I love the pumps

I am more of a ecto (look softer). The diet i am on now is the anabolic diet which is only 30gs of carbs a day M-F high fat/protein. Then come sat sun HUGE carb cycle then repeat. The weight coming on is slow but i can't notice extra fat.

[jackjackson]

Whats your food looking like?

Here are some pics when I first started working out with no knowledge of a diet.
I can't believe how disgusting I looked
BTW these are pics from Jan 2005, so it will be about 4 years into it Natural, really in the last year I dialed into my diet, all other years was a waste IMHO.

[jackjackson]

This is my playlist for my ipod, just focus and get myself pumped up.

[Amorphic]

jesus christ man, amazing transformation. i am so impressed

[DSM4Life]

Whats your food looking like?

Here are some pics when I first started working out with no knowledge of a diet.
I can't believe how disgusting I looked
]

Foods mostly consist of
Ground beef
Steak
chicken
eggs
peanuts
natty pb
limited shakes w/ olive oil
30gs of carbs in the morning are from oats

Your before pics are scary

[DSM4Life]

Out of curiosity how do you cycle your diet with the no low high carbs ?

[Chronic]

Like the other guy said.... AMAZING. You offer people hope and inspiration. You should feel great about yourself.

What bf are you in the fatty pics?
What bf are you in the shredded ones?

How long did it take to loose this all?
Did you follow the carb cycle diet you posted above?

[jackjackson]

My current diet is as follows above
Just got done eating tuna 1 can 5 oz, 6oz yam, 1 cucumber.
About to go workout
PWO shake is 1 scoop whey 1 scoop MHP Probolic-sr 2 Servings Glucvol (Pure Vitargo)
5g bcaa
5g glutamine
Just trying adding shakes this week, Normally I stick to whole food which makes you very lean.
Bf right in those pics was like 11%, first pics prob like 19-23 %, didnt even know wtf BF was back then.
I been doing it naturally 3 years now.
After all the cardio, fat burners, protein shakes, you name it I learned 1 thing, its 80% your diet and 20 working out.
Im not happy with myself, but we never our.
I have a goal to hit which is 6-7% BF.
The diets i posted above are current, and I tweak them weekly depending on how I weigh in and LBM.
Today is hamstrings, calfs, and forearms.
Lunges are fun for your ass the next 48 hours of DOMS
I do
no carbs sunday - wensday
high carbs Thurs friday
Low carbs Saturday

I currently look better right now than the posted pics, havent taken any yet.
Also I can make myself look better by taking a photo at the gym,but i know that light is designed for that.
I know lighting in my room is much more true than gym light, even though the gym lights make me look 10x better i know its not real.
Read about lighting, theres a reason on stage competeing the lights are soo bright
What keeps me going is my wife for one, shes the biggest supported of all
I keep settings goals for myself and i am determined and focused, you need a goal before hitting the gym, just keeping upping it.
and not anyone can do BB it takes time, $$$ and determination, dedication and discipline, and I feel good about myself.
Thats what keeps me going.
After this 08 shows, i looked like shit, but we only get better.
My goal is to earn a pro card in the near future, but first must win local show, then national.
I have a long road ahead + alot of money invested in my food, supps ,and soon to be aas and GH.

[jackjackson]

This week I removed my 2nd chicken meal and my eggs at night.
Removed chicken, replaced with tuna, replaced tuna meal with whey/casein shake in effort to get more nutrients into my blood PWO, I really prefer wholefood but also understand I need faster acting nutrients.
Also add a Waxy maize for my high carb days, technically at PWO time this should go to my muscles after a gruling workout and not be stored as fat as my glycogen stores are not full.
This adds about 150 calories to my diet than normal
Also added MHP Probolic-SR for longer feeding at night time vs eggs.
This sat I will see how my body reacted when i weigh in and get my LBM.
Today I will be eating asparagus with every meal besides breakfast and PWO


This is my current meal after cardio which im eating as i type

6 egg whites, 1 whole egg, 1/2 cup oats (measured raw)
pepper to for its thermogenic effect, i add pepper to most meals
Cinnamon to stabilize blood sugar levels. as this is the key to burning fat is keeping it under control except PWO and Waking up.

[jackjackson]

UPDATE
Weight in this morning and im down .4% bf and up .20 in muscle and down 1/2 pound
Looks like the waxy maize went to the muscle and not as fat as my i tried to kepy my glycagon stores not full.
So pretty much this week all I did was spike insulin at morning with grapefruit juice to help stop the breakdown of the ECA, and PWO I added whey to hit the bloodstream faster.
Where as in the past couple weeks I was losing Muscle probably due to the time it took whole food to digest and also doing cardio on an empty stomach.

I weight in today at

http://roadtobodybuilding.com/Weight.pdf

Heres a photo, Btw I would have weighed in less with more cardi, but since Im doing HITT I dont spend more than 30 mins, where as with the 60-75 mins I shed more water, SO in the 30 mins marks, im holding about 1- 1/2 pounds of water.
Heres an updated photo, lighing sucks, Just had my cheat which was a
everything bagel with creame cheese, bacon on it, tomatoes, and then my egg whites.
Not much of a cheat, but it felt good, also had a digestive enzyme after wards

[cardiodan]

i sent you a pm

[jackjackson]

Thanks, Just changed the lights in my room to true light 100w bulbs x3
Photo i took today looks like shit

[fit4ever180]

Awesome work bro! Keep it up and you'll be achieving your goal in no time! What was your weight in your before pics?

Oh and I like your play list too! I've got about 2/3 of those songs in my current workout playlist as well...

[jackjackson]

Before I was 225
Then when i started working out I got real stupid and overdid cardio and went from 225- 185 losing alot of muscle because my lack of knowledge.
I ignore 95% of the people and the one I do talk to I do in between sets, I have to be focused, believe it or not mind muscle connection helps alot
I may take some photos in the gym,I will look better or outside in the sun AM
My 6 pack is finally comming in, my calves are all veiny, I feel the veins in my thighs now, CLA 6G a day makes a world of difference but after a few months not asap, but it does work.

[jackjackson]

Say hello to my new baby
Picked this up at target because my steaming bags 6 per day get pretty $$$.
Cost me 35$ but it is well worth it.
This, my foreman grill, my egg poacher, and blender are a must for any BB.
Best part of this steamer is you can set the minutes also delays.
You can also do eggs with this and there is another LID you can stack on this.
Well worth the 35$

http://www.oster.com/ProductCategory...id=27&pid=1380

[jackjackson]

after todays weigh in, im going back to the treadmill walking low inten for 60 min.
my history using that works well looking at my logs
looks like hitt is not for me, since hitt my bf has not dropped 10% or lower
i know low intensity works, i used it to get ready for my show
i hate 60 mins of walking, ****ing shin splints

updated

http://roadtobodybuilding.com/Weight.pdf

[clockworks]

Wow, I think we have a lot in common. I totally agree with your statement that "all the other years were a waste" because your diet wasn't dialed in. I didn't have a good diet until 4 months ago and that's when the transformation began. Many many years wasted... especially the one where I did a cycle... ridiculous...

I read Tom Venuto's ebook to really motivate me and jump start my nutrition. He talks about Chris Aceto a lot, so I'm probably going to pick up his book as well sometime.

I'm a software developer, so I got a sedentary job also. Our schedules kind of look alike... but I only do cardio 4 times a week and only do HIIT (sprints) on the weekends (first thing in the morning too). The other two cardio sessions I do are spin classes (which are sometimes intervals, sometimes high resistance, sometimes steady state). I used to swim also, but not anymore.

Do you have any good recipes that not only are very healthy but taste great also? I've turned into a nutrition fanatic since reading Tom Venuto's book, but I also adamantly believe you can make things taste good too.

Fantastic progress, keep up the good work... very motivating to see someone make progress like that!