4 Attachment(s)
My log with pictres - the fallen shall rise
Hello People of Steroid.com, I am writing this as a log for my self to monitor how I progress on my mission to loose the fat and get into shape so that I too may be able to compete some day. The only thing I have wanted for my self is to have a body that I would be proud of. Well this is my mission and I am starting it.
I was training reasonably well 2 years ago which is when my avi is from. I am going to start from the beginning and empty out what I thought I knew as the correct way of training and dieting.
First things first, I am attaching some pictures that I took yesterday. I want an estimate on bodyfat percentages please. I think I am around 35% or more?
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Secondly, the diet follows any tweaks would be appreciated but otherwise I will stick to this diet until I get some advice.
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
Thirdly, the training programme
Monday: Chest & 45 min Cardio
Tuesday: Quads, Hams, Claves & 45 min Cardio
Wednesday: Traps & Back, & 45 min Cardio
Thursday: Shoulders & 45 min Cardio
Friday: Bi & Tri's & 45 min Cardio
Saturday: Abs, 1 hour Cardio
Sunday: 1 hour Cardio
My job is mainly desk based, it does include manual work but minimal.
If you need anything else please don't hesitate to ask.
Thank you in advance for reading this and for any input or advice on how to better my self.