2011 pre cycle/summer diet and training

[boxa06]

This is just a log for me to keep track of what I've done and for members to follow/comment.

Diet started sept 10 2011.

Stats:
81kg
15-16% bf
25' quads
44' chest
15.5' arms
33' waist

Training 5 day split
Back
Chest and abs
Legs
Shoulders and abs(abs sometimes done on arm day)
Arms

Cardio done 20mins after each weight session at 50-70% of max heart rate.

Diet
Protein/carbs/fat

Meal 1 8.30 am
133g of oats
250g egg whites
30g whey
Multi vit
1000mg vit c
60/80/12

Meal 2 10.30-11am
200g chicken breast
200 veggies
60/6/7

Meal 3 1.30pm
Same as meal 2

Meal 4 4pm
Large tin of tuna
66g oats
40/40/11

5.45 pre workout. Jacked, hemo rage etc..

Meal 5 7pm
45g of wpi
85g dextrose
40/80/0

Meal 6 8.30pm
210g home made lean beef patty
200g veggies
60/6/10

Meal 7 11pm
50g micellar casien
4 1000mg fish oil tabs
1 500mg calcium tab
40/2/5

Total 360/214/52
Total calories 2764


boxa06 - 10-13-2011 11:13 AM
| Edit | Reply
Non lifting days I will not eat pre and pwo carbs.

I sometimes have to work physically once a week (2nd job) and on this day I will add some carbs throughout the day whilst I am at work.

[boxa06]

This is current stats, training and diet.
Starting to feel very hungry this week! Not sure if I should have dropped carbs while increasing cardio in the same week!

Stats:
77.7kg
12% bf
24' quads
43' chest
15.5' arms
31' waist

Training 5 day split
Back
Chest and abs
Legs
Shoulders and abs(abs sometimes done on arm day)
Arms

Cardio done 20mins after each weight session at 50-70% of max heart rate.

Beginning week 5 I added another 5 cardio sessions a week. Can be done in the morning or on non lifting days. Goal was 10, 20 minute sessions a week.

Diet
Protein/carbs/fat

Meal 1 8.30 am
66g of oats
300g egg whites
30g whey
Multi vit
1000mg vit c
60/40/6

Meal 2 10.30-11am
200g chicken breast
200 veggies
60/6/7

Meal 3 1.30pm
Same as meal 2

Meal 4 4pm
Large tin of tuna
33g oats
40/20/8

5.45 pre workout. Jacked, hemo rage etc..
Adding 20g of whey because I have been so hungry
15/1/0

Meal 5 7pm
45g of wpi
85g dextrose
40/80/0

Meal 6 8.30pm
210g home made lean beef patty
200g veggies
60/6/10

Meal 7 11pm
50g micellar casien
4 1000mg fish oil tabs
1 500mg calcium tab
40/2/5

Total 375/155/43
Total calories 2507

After the first 2 weeks I lowered carbs to 184. Now have lowered again beginning week 5.

[boxa06]

Week 6 I spoke to gbrice and decided to change some things..

Cardio is now 5 sessions a week for 40mins following weights. Post workout carbs will drop by 20 and pre workout meal will increase by 20.

Next week I will again lower pwo carbs to 40 or 50 depending how fat loss is traveling.

[auslifta]

Goodluck, I'm cutting atm too. 6 weeks down 6 to go.

[stevey_6t9]

Goodluck, I'm cutting atm too. 6 weeks down 6 to go.

u going to stereo?

[boxa06]

u going to stereo?

I'm going to stereo! lol

[boxa06]

Goodluck, I'm cutting atm too. 6 weeks down 6 to go.

Thanks man! You too!

[stevey_6t9]

I'm going to stereo! lol

look for the aesthetics crew and ill be there

[ddp2727]

Keep it going bro. Love all the personal comments along the way!

[boxa06]

Keep it going bro. Love all the personal comments along the way!

Thanks bro!

[boxa06]

look for the aesthetics crew and ill be there

Lol which stereos? Syd? Melb? Adel?

[auslifta]

u going to stereo?

Still up in the air ATM, friends got spare tickets. I might be an asthetics crew of 1 lol. Def Going to summadayz in Melb and future in Sydney

[boxa06]

Still up in the air ATM, friends got spare tickets. I might be an asthetics crew of 1 lol. Def Going to summadayz in Melb and future in Sydney

Summadayze in Melb is good fun! I went a few years ago when the first sensations was on. Out of control!

[boxa06]

Update: 6 full weeks down tomorrow. Weighing 77.2kgs this morning and looking very close to 10 or 11% bf. Will check with calipers this weekend. May also take some pics and post them up.

Training is still 5 day split followed by 40 mins cardio each session. Strength is still good.

Diet is protein 370g, carbs 150g (training day) and fats 45g per day.
Carbs changed 40g meal 1, 40g pre wo and 60g pwo.

Had a bad run with trying out clen this week all details recorded in another thread.

[stevey_6t9]

Week 6 I spoke to gbrice and decided to change some things..

Cardio is now 5 sessions a week for 40mins following weights. Post workout carbs will drop by 20 and pre workout meal will increase by 20.

Next week I will again lower pwo carbs to 40 or 50 depending how fat loss is traveling.

you recon you will get to catabolic?

[boxa06]

I read gbrice's article and had some words with him so thought I'd try this method. My lifts are still strong and I'm having a reasonable amount of carbs and protein around training time so I think I'll be ok. Also it's only low intensity cardio nothing too crazy.

[boxa06]

Update: Week 7

Only change has been lowering carbs in pwo shake to 40g.

Fat calipers done yesterday say I'm 10% bf so from here on I probably won't change anything anymore until I'm ready to go back up to maintenance levels.

[stevey_6t9]

Update: Week 7

Only change has been lowering carbs in pwo shake to 40g.

Fat calipers done yesterday say I'm 10% bf so from here on I probably won't change anything anymore until I'm ready to go back up to maintenance levels.

pics ?

[boxa06]

pics ?

I'll put some up soon I just haven't been near my laptop for a while. Always using my iPhone.

[boxa06]

These are the most recent photos I have. They are non flexing photos except for the leg shot. I am more ripped at the moment but at least stevey can have a perve for now lmfao!

[stevey_6t9]

These are the most recent photos I have. They are non flexing photos except for the leg shot. I am more ripped at the moment but at least stevey can have a perve for now lmfao!

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how many points did u do?

not questioning you man, just wona get an idea of what bf% im at.

[boxa06]

how many points did u do?

not questioning you man, just wona get an idea of what bf% im at.

I did a 3 point test. Chest, abdomen and quad. This was when I was 12 I recon.. Have you got calipers? They're pretty cheap online.

[stevey_6t9]

I did a 3 point test. Chest, abdomen and quad. This was when I was 12 I recon.. Have you got calipers? They're pretty cheap online.

Yeah i would do at least a 9 point test.

And regarding calippers, we've always been told at uni they aren't all that accurate from non uniform distribution of fat on the body, so thats the only reason i havent bought any.

[boxa06]

Yeah i would do at least a 9 point test.

And regarding calippers, we've always been told at uni they aren't all that accurate from non uniform distribution of fat on the body, so thats the only reason i havent bought any.

I'll have to look up this 9 point test. Do you know where I can find how to do it properly? I only use the instructions it came with but 9 points would have to give a much closer reading.

[boxa06]

Update: almost end of week 7 gonna have a slight refeed tomorrow. I'll be doing physical work so am gonna go for first 3 meals of the day 40g of carbs each.

Also for week 8 I am gonna experiment with 66g(40g carbs) of oats in my pwo shake in place of dextrose.

[auslifta]

Looking good mate. Good work on dropping the dextrose, no place for it in bodybuilding IMO

[boxa06]

Looking good mate. Good work on dropping the dextrose, no place for it in bodybuilding IMO

Thanks man! Yea I'm keen to try the oats thing that everyone seems to be doing..

[boxa06]

Update: almost end of week 7 gonna have a slight refeed tomorrow. I'll be doing physical work so am gonna go for first 3 meals of the day 40g of carbs each.

Ended up doing 4 meals 40g each meal. 180g carb for the day (fiberous veg included).

[Loges]

Will be following your progress. Your round about same figures as myself when you started and I'm 1/4 way through bulk so will be using this as a guide when I cut. Cheers bro? How'd you find the oats in pwo compared to dextrose? Quick oats?

[boxa06]

Will be following your progress. Your round about same figures as myself when you started and I'm 1/4 way through bulk so will be using this as a guide when I cut. Cheers bro? How'd you find the oats in pwo compared to dextrose? Quick oats?

Are you logging your bulk with a thread?

I'll start the oats tomorrow so I'll give you an update tomorrow on what I think. Oh and yep they'll be quick oats.

[Loges]

Nah bro, ive got a thread for my diet etc but not logging my bulk. Was thinking of starting one though.

Yeah keep us updated bro, depending on what your thoughts are I'll switch to oats instead of dextrose. Just not sure if it will be fast acting enough to replenish glycogen stores adequately pwo but alot of people doing it. Dextrose is basically straight sugar though with no nutritional value so can see why oats may be the better option.

[boxa06]

Nah bro, ive got a thread for my diet etc but not logging my bulk. Was thinking of starting one though.

Yeah keep us updated bro, depending on what your thoughts are I'll switch to oats instead of dextrose. Just not sure if it will be fast acting enough to replenish glycogen stores adequately pwo but alot of people doing it. Dextrose is basically straight sugar though with no nutritional value so can see why oats may be the better option.

I'm not so worried about replenishing glycogen quicky. I'm more worried that oats won't create a big enough insulin spike to carry nutrients into the muscles. But I'll let you know how I find it..

[Matt]

Looking good mate....

[boxa06]

Looking good mate....

Thanks man!

[Blaz Kavlic]

Box, those are some quality pics bro. You've got a great foundation to build on and i'm sure you'll get great results. Keep us posted!

[boxa06]

Box, those are some quality pics bro. You've got a great foundation to build on and i'm sure you'll get great results. Keep us posted!

thanks bro!! i'll put some more pics up next week (:

[boxa06]

Week 8 update: I've had a couple pwo shakes with oats instead of dextrose and so far I don't mind it.

Bodyweight has droped again in week 7 and 8. I'm in the 76's. Scary! I'm starting to worry that I've dropped too fast over the last 8 weeks and lost some muscle ): as I've been feeling slightly weaker lifting.

[t-gunz]

hows the fat coming off.

are you cycling atm?

[thickmass]

To be honest mate, given the amount of gear you've taken I would have expected more. Either the stuff is underdosed, or you're doin it wrong.

[boxa06]

hows the fat coming off.

are you cycling atm?

Na not cycling yet man