Preparing for 1st Show in 24 Months - MY LOG ON DIET/TRAINING

[krugerr]

Post this up in the nutrition section. Include stats and TDEE.

[Ca$tro]

Done that krugerr


http://forums.steroid.com/nutrition-...tart-diet.html

Aint getting responses that I need, guess its going to be a working progress mate

[Ca$tro]

So been busy getting the diet ready, already been out and bought most of my core foods. Chicken Breast is in the freezer, Eggs in the fridge just waiting for my Whey to arrive. Joining the gym tomorrow. So I am nearly ready to go, just the mental syke up I got to do to get my arse moving, I am a bit like a train slow to start but when I get going I am steaming.

the diet has been made up with some help from the good members of this site who are definitely more knowledgeable than I, and the thing I like about this site is that the people are honest and always willing to help.

See below for proposed diet with a break down.... Chime in if you think I need adjustments..

2200 kcals per day - as follows

Meal 1. 7:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal already

Meal 2. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total:32g/5g/1g/157kcal Total cals so far in the day = 566

Meal 3. 13:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:48g/5g/4g/248kcal (ihad made a typo here in the total I had written 58 not 48 - corrected) Total Cals = 814


Meal 4. 16:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal

Meal 5. 18:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal

IN THE GYM 7 - 9ISH

Meal 6. 21.00pm PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal


Meal 7. 23:00pm B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins
Total:28g/7g/9g/217kcal


Totals for the day off the above meals =
Protein - 282g per day
Carbs - 156g per day
Fats - 39g per day
Cals Consumed - 2170 per day

[Ca$tro]

26th Jan 2014
24 months on I didn't make my goals for various reasons, some justifiable some not justifiable never the less I am starting all over again. Worse thing is that I progressed then regressed back to a worse state than when I started. Now heavier carrying more fat...
Back to the drawing board...
Starting back in the gym tomorrow as follows


Stats
Weight as of today 108kg
approx. 30-35% body fat percentage

AGE 36
WEIGHT 108kg
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 35%
LBM 73.3KG (161.7 LBS )
MAINTAINANCE: 2283 CALS CUT: 2000 CALS


Meal 1. 08:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
½ Cup (60g) Oats 5g/27g/2.5g/228
Coffee /Glutamine
Total : 49g/36g/7.5g/409

Meal 2. 10:00am Pro/Carb/Fat/Cal

8oz Chicken Breast 44g/0g/6g/230
100g Brown rice (Cooked) 2g/22g/1g/105
1 Cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 3. 13:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1 cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal 4. 16:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 5. 18:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total : 32g/5g/1g/157

Meal 6. 21:00pm Pro/Carb/Fat/Cal

Optimum Whey Shake 24g/2g/1g/110
1 Banana 0g/20g/0g/75
½ Cup (60g) Oats 5g/27g/2.5g/228
Total : 29g/49g/3.5g/413

Meal 7. 23:00pm Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100 Total : 28g/7g/9g/217


DRINK 4 LTR OF WATER DAILY

Day Total = PROTEIN: 266g / CARB: 156g / FAT: 36g / CAL: 2079 kcal


Training as follows

Monday: Chest & Calves, 30 min Cardio
Tuesday: Quads, 30 min Cardio
Wednesday: Traps & Back, 30 min Cardio
Thursday: Shoulders & Hams, 30 min Cardio
Friday: Bi & Tri & Calves, 30 min Cardio
Saturday: Abs, 1 hour Cardio
Sunday: 1 hour Cardio

Well results will speak louder than my words at the moment so watch this space, I will update it daily...
At first I was considering writing another log on another site as I was ashamed of my down fall but I thought why be embarrassed this log will keep me motivated and will show that I can achieve my goals just later than anticipated.
My motivation is sky high and I am going for it this time round. Sick of falling down and regressing, only I can make the change which it is time to do before it gets too late and my health gets bad.

No such thing as luck, just hard work loads of sweat from here on

[MIKE_XXL]

Your math is off, meal number 3 is only about 230 calories not 814....and macro-nutrient ratio is way off...either not enough carbs or fats, protein is fine....i think your overall macros are out too...i would bump the fat intake to 20% of total ration, somewhere in the neighborhood of protein 30-35% carbs 40-45% and fat 20-25%.... i would also manipulate the daily macros every day to keep the body guessing and introaduce 1 higher calorie day (cheat day if you want to call it that)...good luck and keep us posted....XXL

[Ca$tro]

Your math is off, meal number 3 is only about 230 calories not 814....and macro-nutrient ratio is way off...either not enough carbs or fats, protein is fine....i think your overall macros are out too...i would bump the fat intake to 20% of total ration, somewhere in the neighborhood of protein 30-35% carbs 40-45% and fat 20-25%.... i would also manipulate the daily macros every day to keep the body guessing and introaduce 1 higher calorie day (cheat day if you want to call it that)...good luck and keep us posted....XXL

Big Mike,
Thank you for your input, I sincerely appreciate your advice. Can we make sure your seeing the same as me please, not sure where you saw the 814 cals?

Meal 3. 13:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1 cup Broccoli 2g/5g/0g/28
Total : 48g/27g/7g/363

Meal number 3 is the same as Meal number 2
Meal 3 is 363 calories not 814...


On the other points
-how do I correct macros? where would I add carbs or fats? types and amount would help me a lot.
-how do I increase the fat intake?
- Can you help me get this diet nailed please as I am currently on the one above and now feel like I have been wrong about the diet.
-Protein 35% / Carbs 40% / Fats 25% understood. at the moment I had it figured as this :
Day Total = PROTEIN: 266g / CARB: 156g / FAT: 36g / CAL: 2079 kcal according to the diet I have. if the figures are out for one meal it knocks the whole days figures out.

did I hear you right a cheat day opposed to a cheat meal?

I have been in the gym, training daily and keeping up with the cardio. I have been keeping the diet clean even though it is hard to get used to eating all the protein again.
This week I have trained Chest & Calves on Monday and yesterday I had trained Quads which are real sore today but i loved the workout yesterday and can feel the strength returning.

Man any advice regarding training and especially diet, i could do with it to get the ball rolling.

I really need help with getting the diet nailed, this is where i get confused to be honest. Your help and others on the board, is always appreciated.

[Ca$tro]

bump people - lets get the diet wrapped

[MIKE_XXL]

Hey! Ok i will try to correct some of it in the next few days, with family, career and personal training business, i have very little time left but i will try to help you as much as i can...

[Ca$tro]

Hey! Ok i will try to correct some of it in the next few days, with family, career and personal training business, i have very little time left but i will try to help you as much as i can...

Hey Big Mike,

thank you for your kind reply and I totally appreciate your help I fully understand that you have your own responsibilities to meet first.
I look forward to your advice, until then I will keep eating the chicken and tuna as usual, keeping it clean.

WEDNESDAY
Trained Back then Traps
had a good work out, strength is improving and getting back to what it was, second week in of training. Eating clean, cardio is in the form of a walking on incline for 30 minutes at a steady pace to get the muscles and blood working again. I will increase this to HIIT or jogging when I feel my legs can handle me jumping around on them again.
Started off with front pull downs 4 sets went on to do dead lift 5 sets. Next was Tbar rows for 4 sets followed by 3 sets of pull downs with the close grip handles. Finishes with some more rows, not sure how to describe it but it was seated and you pull your arm towards you one at a time, its a machine they have in the gym???
For traps I started off with 4 sets of barbell shrugs, followed by 4 sets of upright rows, finished with dumbbell shrugs.
Cardio 30 minutes.
Went home had a shake.

Q - Is it sensible to consume a Protein shake whilst training?