Diet Critique - Sub 10% goal!!!!

[dhriscerr]

Stats -
28 yo Male
5'9"
186.5lbs
13% BF - estimate?
BMR - 1910.09 Caloriese
TDEE - 2960 Calories
Goal sub 10% with as much muscle retention as possible.
Hopefully by April 4th????????

Alright, so I have been in and out of the gym for awhile now, working on building a house, got the house done all moved in and only 5 blocks from the gym, so NO EXCUSES! I was about 195lbs in October and bulked up to 204 De***ber 19th. My guestimate was 20% body fat at 204 which should give me around 160lbs lean body mass. Which falls in line with my 13% estimate now at 186 giving me a lean body mass of 161lbs. I hope to get to a Bod Pod soon but the closest one is an hour and 15 minutes away.

My Workout split is
Mon - Chest/Tri's
Tues - Back/Bi's
Wed - Off
Thursday - Shoulders Abs
Friday - Legs
Sat- Sun - Off

I am going to post my diet that I used from 204 down to 186 over the last 2 months so you get to see where i've been running for 2 months and my NEW PROPOSED diet up for critiquing. Yes I know it wasn't perfect so far but I saw results and it helped ease me back into it and I was dedicated so it will continue with the changes.

Cardio 5:15-6:00 walking at 65% Max heart rate


Calories Protein Carbs Fat
Breakfast 6:30
Bread Whole grain 1 Slice 110 5 19 2
Egg 2 Whole 140 12 0 10
Greek Yogurt 1 8oz 140 14 21 0
Pnut Butter 1 Tbs 90 3.5 4 7.5
TOTAL 480 34.5 44 19.5


Snack 8:30
Chicken 190g 190 36 2 2.5
Sweet Potatoe 100g 116 1.5 28 0
TOTAL 306 37.5 30 2.5

Dinner 12:00
Chicken 190g 190 36 2 2.5
Sweet Potatoe 100g 116 1.5 28 0
TOTAL 306 37.5 30 2.5

Snack 2:30
Chicken 190g 190 36 2 2.5
TOTAL 190 36 2 2.5

Pre-Work Out 4:00
Whey 1 Scoop 140 26 8 2
NoXplode 1 Scoop 25 0 6 0
TOTAL 165 26 14 2

Work Out - Lifting + 45 min PWO Cardio walking at 60% max heart rate

Post-Work Out 6:30
Cell Tech 1 Scoop 180 0 77 0
Whey 1 1/2 Scoops 210 39 12 3
TOTAL 390 39 89 3

Supper 7:30
Chicken 190g 190 36 2 2.5
TOTAL 190 36 2 2.5

Bedtime 9:30
Cottage Cheese 1.5 Cup 240 36 12 4.5
TOTAL 240 36 12 4.5

Daily Totals - 2267 282.5 223 39 ( 48% calories protien, 42% Calories Carbs, 15% Calories Fat)




New Proposed Diet

Cardio 5:15-6:00 walking at 65% Max heart rate


Calories Protein Carbs Fat
Breakfast 6:30
Oatmeal 1/2 Cup 150 5 27 2.5
Egg 2 Whole 140 12 0 10
Egg 3 White 50 11 0 0
Pnut Butter (Nat) 1 Tbs 90 3.5 4 7.5
Fish Oil 2 Caps 20 0 0 2
TOTAL 450 31.5 31 22


Snack 8:30
Chicken 190g 190 36 2 2.5
Broccoli 1/2 Cup 25 2 6 0
TOTAL 215 38.5 8 2.5

Dinner 12:00
Chicken 190g 190 36 2 2.5
Sweet Potatoe 100g 116 1.5 28 0
TOTAL 306 37.5 30 2.5

Snack 2:30
Fish 8oz 200 40 0 2.5
Broccoli 1/2 Cup 25 2 6 0
TOTAL 225 42 6 2.5

Pre-Work Out 4:00
Whey 1 Scoop 140 26 8 2
NoXplode 1 Scoop 25 0 6 0
Oatmeal 1/2 Cup 150 5 27 2.5
TOTAL 315 31 41 4.5

Work Out - Lifting + 45 min PWO Cardio walking at 60% max heart rate

Post-Work Out 6:30
OptimuNutrition Micronized Creatine - no Value
Oatmeal 1/2 Cup 150 5 27 2.5
Whey 1 1/2 Scoops 210 39 12 3
TOTAL 360 44 39 5.5

Supper 7:30
Shrimp 6oz 200 41 0 1.5
Asparagas 10 Spears 20 2 4 0
TOTAL 220 43 4 1.5


Bedtime 9:30
Caesin 1 1/2 Scoop 180 36 4.5 1.5
TOTAL 180 36 4.5 1.5

Daily Totals - 2271 303 163.5 45 ( 53% calories protien, 29% Calories Carbs, 18% Calories Fat)



I tried to stick close to my 2270 Calories with the new diet, im losing about 2lbs a week 18lbs over 2 months. I reduced Carbs to after I do morning cardio and pre and post work out only, exception of sweet potatoe for dinner (which I can cut?). I was shooting to move from a 40-40-20 to a 60-20-20. I do cardio upon waking empty stomach Mon-Sat 45 min, and following my workouts for 45min M,T,TH only. Obviously I will substitute a smaller meal for my pre and post work out with less carbs on non work out days. I have one cheat meal on the weekends usually around 600 calories.

Please critique my diet - I am all ears!!!!
Also is my cardio in line for my goals or too little or too much?

Any other questions or any opinions just ask or tell.

Like I said my goal is 176bs by April 4th which should put me about 176lbs if I retain a 160lbs lean body mass it will mean im at 9.5%bf.

6 1/2 weeks to lose 10lbs = 1.53lbs a week. LETS DO THIS!!!!!!

[dhriscerr]

Sorry It was perfectly spaced before it posted

[--->>405<<---]

Diet looks pretty good.. 90mins cardio/day seems like alot..

Id move the nat pb to ur last meal with casein.. Id change broccoli to 1cup if not 2 cups in both those meals.. U could drop the yam In ur 1200 meal to compensate for additional carbs and throw in another veggie there..

Cals look ok.. I weigh more than u with more LBM and im eating 2200.. But ur doing more cardio than i am.. Other than that id say run it and see how u go..

U def wanna get bf chekd to be sure of calories required as well as to track progress.. This diet def looks better than the other one good luck.. We have similar goals..

1 other thing.. Id do 10g bcaa's prior to fasted cardio..

[dhriscerr]

Thanks man...ya I'd prefer to up cardio to dropping calories or I feel starved but ill add more broccoli to each meal and drop the yam. Ill order some BCAA's tonight! I also forgot to add that I'm running clen 2 weeks on 2 weeks off. My calories on wed, sat and sun are around 1900.

[--->>405<<---]

whatcha doin cycling ur carbs?

[dhriscerr]

I don't get the oats in my pre and post work out on non lifting days and usually substitute those 2 for 1 meal at 5pm of chicken and aspargas of similar protein value as they whey would have been. I only do 90 minutes of cardio/day 3 times a week the other 3 days its just the 45 min. None on sunday

[tall76]

Looks pretty good. Try to be very consistent for 2 weeks and then make any adjustments. Drink tons of water. I also think 90 mins of cardio is too much. My sessions are either 45 mins low intensity or 20 mins high intensity.

[dhriscerr]

Mine are low intensity for 45 min at a time. I only do 90 min 3 times a week and that's split 45 min cardio upon waking and 45 min pwo

[dhriscerr]

Check this post out on BCAA's for fasted Cardio in the morning.

http://forums.steroid.com/showthread...highlight=bcaa


Diet has been changed as mentioned above:
New Proposed Diet

Cardio 5:15-6:00 walking at 65% Max heart rate


Calories Protein Carbs Fat
Breakfast 6:30
Oatmeal 1/2 Cup 150 5 27 2.5
Egg 2 Whole 140 12 0 10
Egg 3 White 50 11 0 0
Fish Oil 2 Caps 20 0 0 2
TOTAL 360 28 27 14.5


Snack 8:30
Chicken 190g 190 36 2 2.5
Broccoli 1 Cup 50 4 12 0
TOTAL 240 40 14 2.5

Dinner 12:00
Chicken 190g 190 36 2 2.5
Broccoli 1 Cup 50 4 12 0
TOTAL 240 40 14 2.5

Snack 2:30
Fish 8oz 200 40 0 2.5
Broccoli 1 Cup 50 4 12 0
TOTAL 250 44 12 2.5

Pre-Work Out 4:00
Whey 1 Scoop 140 26 8 2
NoXplode 1 Scoop 25 0 6 0
Oatmeal 1/2 Cup 150 5 27 2.5
TOTAL 315 31 41 4.5

Work Out - Lifting + 45 min PWO Cardio walking at 60% max heart rate

Post-Work Out 6:30
OptimuNutrition Micronized Creatine - no Value
Oatmeal 1/2 Cup 150 5 27 2.5
Whey 1 1/2 Scoops 210 39 12 3
TOTAL 360 44 39 5.5

Supper 7:30
Shrimp 6oz 200 41 0 1.5
Asparagas 10 Spears 20 2 4 0
TOTAL 220 43 4 1.5


Bedtime 9:30
Caesin 1 1/2 Scoop 180 36 4.5 1.5
TOTAL 180 36 4.5 1.5

Daily Totals - 2165 306 155.5 35 ( 56% calories protien, 29% Calories Carbs, 15% Calories Fat)

I have not strayed off of my diet at all but I did have a cheat meal like planned on sunday. Do you guys have cheat meals when your cutting usually? If so what do you typically have? Thanks again guys.

I will weight myself tomorrow morning see where I am at after 5 days.

The middle of my workouts feel like I don't have much energy but towards the end it feels like I regain some of it and my 3rd set is usually as strong as my second or stronger.

Also I am getting bod pod tested tommorow night so we can really find out where I am and tweak any necessary diet changes. I also lowered my cardio to 45min low intensity fasted cardio in the morning 6 days a week and no PWO cardio.

[dhriscerr]

183.25 this a.m. which means I dropped 3.25lbs in 5 days which kind of scares me since I should be around 2lbs a week and I'm afraid I might be losing to much muscle., I hope its contributed to being on clen at 200mcg this week? Off of that Friday for 2 weeks... :s. Especially since my cheat meal was about 1200 calories

[--->>405<<---]

Dh very interesting thread on bcaas and fasted cardio.. Id be curious to see what GBrice thinks about this..

[dhriscerr]

So I think I'm going to cry after getting tested. I'm apparently 5'8 not 5'9".........the bod pod has me at 19.4%. I know its just a test with a +/-2% error and ill use it to adjust but based off other pictures of people at their % I would have guessed no where near that so either I have a very different body composition or there is about 90% of people that are no where near their guesstimated bf%. I'll post pictures tomorrow after I get home....if I don't hang myself first!

[--->>405<<---]

from my understanding the bod pod calculates total bodyfat whereas we measure subcutaneous bodyfat.. i think people carry an essential 4% thats inside around organs and stuff if i understood correctly which means u should subtract 4% from the bod pod reading... if this is incorrect u can be sure someone will correct it here but its what i heard... that would put u at 15.4%

[--->>405<<---]

when it comes down to it though doesnt it really just matter what u look like?

[Brohim]

So I think I'm going to cry after getting tested. I'm apparently 5'8 not 5'9".........the bod pod has me at 19.4%. I know its just a test with a +/-2% error and ill use it to adjust but based off other pictures of people at their % I would have guessed no where near that so either I have a very different body composition or there is about 90% of people that are no where near their guesstimated bf%. I'll post pictures tomorrow after I get home....if I don't hang myself first!

Keep at it bro. Look forward to your progress. It seems like you have a good routine. BCAA's then cardio in the mourn.

[dhriscerr]

Ya that's all its really ever been about my goal was 10% based on the look I thought it would give me not the physical number It just shocked me Alot. I still think ill be pretty lean at 175-176 but we will see where I'm at as April 4th approaches! P.s. April 4th some buddies and I are going to Vegas that's what this cut is all about. Then I got signed up for tough mudders May 19th in Minneapolis so ill have to up carbs to start training for that!

[dhriscerr]

As I took a couple pictures tonight a few things became evident.... 1 the lights in the gym are much kinder 2 the lighting in my bathroom is better 3 in bright lights I'm every bit of 15-19% bf! With that said these pictures are right after I ate supper and no pump. Its good for me though brings me motivation! Shows me how much I have to keep on track and make this happen. I'm down 21lbs in 2 months hopefully 8-10 more over the next 30 days.

[Brohim]

Dude how were you 20lbs overweight

[dhriscerr]

Lost focus man! I used to live 30 miles from the gym now I'm five blocks away, we were building our house this summer and had a baby last yr so I fell apart. I know they are just excuses because that's what i let them be. I also got off the forums 2 yrs ago so never kept myself accountable. " I don't have time for the gym.....I make time!"

[Brohim]

Good for you man. Congrats on the new addition to the family. My gym is 5 blocks too it's so nice.

[dhriscerr]

Attachment 120568Attachment 120569Attachment 120570Attachment 120571Attachment 120572


The first one is where I started 204lbs 12/20/11

The middle three were last night, looks a lot better in bathroom mirror lighting where i'm use to seing myself than it does in the bright lights of the living room. The last one is this morning upon waking up before fasted cardio...as you can tell by the bed head ha ha.

Definately see progress but I have a ways to go as well.

P.S. down to 182 this A.M.

[dhriscerr]

185 this morning my cheat meal was 3 pieces of pizza about 750 calories on Saturday other than that I have not been off my diet at all. I substituted chicken for fish a few times but always for the same amount of calories by weighing it. "I weigh all my food". Should I cut 2-300 calories and if so where? Thanks.

[Back In Black]

Doing good man, as long as you are seeing results no need to drop cals. Keep it up!

[dhriscerr]

Attachment 120736

Here is a picture from Feb 14th and Feb 24th.

I am definetly losing strength in the gym which is pretty demoralizing. How much weight on lifts do you most of you typically lose on a cut? I know my Dead lift last set went down from 345x6 to 315x5 ..... I will weigh myself again tomorrow morning upon waking up so hopefully im back down from 185. I was 182 last friday and if I am still above that I don't know why? If i'm losing strength i should be losing muscle too, which means i should be losing more weight along with fat. I do look full when lifting even just on the 1/2 cup of oats pre-work out but I flatten out a lot more at night. I think im continuing to lose weight because I am starting to see more cuts under my arm pits on my front lats/ribs, but with the loss of fat it also makes the love handles look a little more saggy because the thickness isnt there from the fat. I am going to just keep doing what I am doing until someone thinks i should make some changes. Just getting frustrated

[dhriscerr]

184lbs this a.m.

[--->>405<<---]

are u running the same diet u have posted at the top?

[dhriscerr]

I am running the diet from my 2/21/12 post. But I thought about what changed and I stopped clen last Friday for 2 weeks off. Friday was my lowest weight at 182 then Monday morning I was 185, 184 this morning. I think clen tends to help keep your more dry and it could be just a little added water weight from stopping. The strength however still sucks.

[Back In Black]

What are your exercises and how many sets and reps of each?

[dhriscerr]

I typed it all up on my phone and tried to send it and lost the whole post so here it is one day per post.

Monday. - chest / tri
barbell or dumbbell flat bench (wu, Wu, 3x8)
Weighted dips (bw, 3x8)
Close grip barbell or dumbbell presses with palms facing each other (3x8) trying to focus on inner chest
incline or decline Flys (4x8)
Overhead dumbbell triceps extensions (3x8)
Either triceps rope or skull crushers (3x8)

[dhriscerr]

Tuesday - back and bi's
Pull ups (BW, Bw, weighted, weighted) usually goes 8,8,8,6 for reps
Dead lifts (Wu,Wu, 1x8,1x7,1x6)
Barbell bent over row or t-bar row close grip (3x8)
Lower back extensions ( 4x10)
Seated hammer curls or reverse curls ( 3x8)
Straight bar curls (3x8)

[dhriscerr]

Wed - Off

Thursday - Shoulders / abs
Arnold presses or standing barbell press (3x8)
Upright rows (3x8)
Rear and side lateral raises (3x8)
Dumbbell or barbell behind the back shrugs (3x8)

Pikes 4x10
Decline weighted sit ups 4x10
Oblique dumbbell side raises 3x8 each side

[dhriscerr]

Friday. - Legs

Squats (Wu,Wu, 3x8)
Walking lunges (3x8 each leg)
Standing calf raises (4x10)
Leg extension with toes out at 45 degrees focus on inner quad (3x8)
Seated leg curls 3x8

Saturday, Sunday - off

[dhriscerr]

184.25 this morning.......I don't know why I'm not losing on the scale? Don't get me wrong I feel like it looks like I'm losing fat but I'm not getting any stronger so where is the difference in weight?

[dhriscerr]

No one has anything for me

[Back In Black]

Are you getting your bf checked at all?

[dhriscerr]

I just got it done once in the bod pod and planned on doing it again in 2-3 weeks. I could probably look for a place to do calipers around here. I did some researching on leptin and diet plateaus and my best week of losing was after I had a big cheat meal at buffalo wild wings. After I found out how many calories that was it scared me and I haven't been cheating much on my cheat meals so I had a big cheat meal yesterday for the week. Large Super nachos, chicken taco and an ice cream bar. I read a few articles swearing by it even someone who got 3rd or 4th place in Georgia state bodybuilding competition who was plateauing 3 weeks out and went to taco bell and got 2 steak burritos and a Mexicali burrito.......who knows if it will make much difference but since its not a competition and just for vanity on a trip to Vegas its a good time to learn my body.

[dhriscerr]

Double post

[dhriscerr]

http://synergizefatloss.com/2011/05/...-diet-plateau/

[dhriscerr]

So I weighed in at 184.5 on Friday morning before cardio. I ate my big cheat meal on Friday then did legs Friday night. I bought 200lbs of beef from the locker so i picked that up Saturday and skipped my morning cardio and didn't go to the gym sat or Sunday except for 1 hr of rec league volleyball ad after being stuck at 184.5-185 all week I didn't do shit this weekend and I'm down to 183 this a.m. did the cheat meal play a factor? Maybe but whatever happened I feel better about it.

[dhriscerr]

181.5 this morning... is anyone even watching this thread anymore? If not im not going to waste my time checking it and posting