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08-21-2004, 07:32 PM #1
** 12 weeks to get in the best shape of my life ** (Diet/Training Journal)
Well to start this off some of you may have read my other thread about my girlfriend being gone for 3 months and it taking quite a toll on me. I have decided to take this time and really devote myself to cutting down. It will keep me focused and make the days/weeks/months fly by! I will throw out all the necesarry info and I will then post the two different meal plans in seperate threads (will make it easier for editing purposes)
Some starter info
I used the harris benedict formula and came up with a BMR of 3,500 calories. This will be an increase in the amount of calories I have been using and I think it will be beneficial. In the past I have lost bodyfat but at the expense of lean mass as well. I will be performing cardio a minimum of 4 days a week in the morning at 65% of MHR.
I've got 12 weeks to get this done, I have not decided on posting pictures in the beginning or the end. I think I will hold off on the pics and if the diet starts sticking and I feel like I am plateauing I will post some pics to get a better idea. I will be taking pictures every sunday night, it will be 4 poses (standing front relaxed, left/right side relaxed and a back relaxed). Hopefully within a month I will see some difference.
As far as workouts go I will be lifting Mon-Wed-Fri. Mon- Chest/Back Wed- Shoulders/Arms Fri- Legs (I will be doing abs on Mon-Fri as well). I am going to play around with workout intensity. Whether I will be doing higher reps (up to 12) or staying the same 8-10 reps and the biggest issue will be deciding on whether or not to take sets to failure because of the added stress on my body because of the volume of cardio I will be up against. I know weights play a huge role in fat loss but my MAIN goal is dropping bodyfat. I don't want to be overtrained by midweek.
Ok now on to the diets.
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08-21-2004, 07:39 PM #2
good luck man.. are you following the diet sticky???
The answer to your every question
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08-21-2004, 07:42 PM #3
Training Days
Meal 1 (7:30): 20g Fat (Turkey Bacon and fat from whole eggs) 45g protein (egg whites/3 whole)
Meal 2 (10:00): 20g fat (cashews/almonds) 45g protein (whey)
Meal 3 (12:30 or 1) 20g fat 45g protein (Tuna w/ mayo)
Meal 4 pre-workout (1:45) 1 Apple or unsweetened applesauced (30g carbs) 30g protein (whey)
Workout 2-3pm
Meal 5 PWO shake 60g carbs (dextrose) 30g protein (whey)
Meal 6 PWO meal 60g carbs (sweet potato/baked potato/brown rice) 30g protein (chicken)
Meal 7 20g fat (Cashews/almonds) 45g Protein (whey)
Meal 8 20g fat 45g protein (salmon or eye of the round steak)
TOTALS: 100g fat 315g protein 120g carbs = 2620 calories
I am going to need to up the calories somewhere I believe..more fat?? or carbs PWO?Last edited by Farmer; 08-21-2004 at 07:50 PM. Reason: Adding Protein PRE-workout
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08-21-2004, 07:45 PM #4
Looks good..... but I would do cardio a minimum of 6 days a week instead of 4, and your pre-workout meal needs some protein. Throw that applesauce/apple down w/ a shake.
And your PPWO meal needs a little more protein.....
<<LMO>>
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08-21-2004, 07:48 PM #5
Non-Training
<Cardio performed here>
Meal 1 (8:00): 20g Fat (Turkey Bacon and fat from whole eggs) 45g protein (egg whites/3 whole)
Meal 2 (10:30): 20g fat (cashews/almonds) 45g protein (whey)
Meal 3 (1:30) 20g fat 45g protein (Tuna w/ mayo)
Meal 4 (4:00) 20g fat (cashews/almonds/natty PB) 45g Protein (whey)
Meal 5 (7:00) 20g fat (Cashews/almonds etc.) 45g protein (whey
Meal 6 20g fat 45g protein (salmon or eye of the round steak)
Totals: 120g fat 270g Protein = 2,160 calories
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08-21-2004, 07:49 PM #6Originally Posted by LeanMeOut
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08-21-2004, 07:51 PM #7
Some of the guys will give better than i can..
but that seems like alot of fat...
instead of mayo... try mustard, and flax with the tuna
and no carbs at all.. not even PPWO??
but you should strip on that ...
Originally Posted by FarmerThe answer to your every question
Rules
A bigot is a person obstinately or intolerantly devoted
to his or her own opinions and prejudices, especially
one exhibiting intolerance, and animosity toward those of differing beliefs.
If you get scammed by an UGL listed on this board or by another member here, it's all part of the game and learning experience for you,
we do not approve nor support any sources that may be listed on this site.
I will not do source checks for you, the peer review from other members should be enough to help you make a decision on your quest. Buyer beware.
Don't Let the Police kick your ass
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08-21-2004, 07:53 PM #8Originally Posted by spywizard
Peace
Farmer
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08-21-2004, 07:57 PM #9
I would say try lowering the fat levels down to around 15g a meal at first...... then when fat loss stops up the fats and lower the carbs.
If you want to have oatmeal after cardio that is fine, just make sure you are waiting 45 minutes to allow lipolysis to continue after your cardio session.
Eventually though that meal will have to be ditched as your fat loss slows
<<LMO>>
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08-21-2004, 08:00 PM #10Originally Posted by LeanMeOut
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08-21-2004, 08:02 PM #11Originally Posted by Farmer
Start out with your cals a little higher and then adjust downward as fat loss slows. Don't start too low or your talking about major catabolism
<<LMO>>
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08-21-2004, 08:05 PM #12Originally Posted by LeanMeOut
Peace
Farmer
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08-21-2004, 08:49 PM #13
good luck bro, deff post some pics when your done.... have you considered using a fat burner when your progress starts to slow? gold ol' eca can make a world of difference if you have diet down. especially for me when i get around week 8 and progress slows, it gives me the little jump start i need!!!
just a suggestion!
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08-21-2004, 09:19 PM #14Originally Posted by angelxterminator
Peace
Farmer
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08-21-2004, 10:31 PM #15
I just finished 3 Weeks on ECY, it worked really well.
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08-21-2004, 11:18 PM #16Originally Posted by slizzut
25mg ephedrine
2.5mg yohimbine (pretty sure thats the strength)
200mg caffeine
3x dailyLast edited by Farmer; 08-22-2004 at 09:32 AM. Reason: Yohimbine dosage strength
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08-22-2004, 12:25 AM #17Retired Vet
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Originally Posted by Farmer
Good luck on the coming weeks bro!
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08-22-2004, 09:33 AM #18Originally Posted by Blown_SC
Peace
Farmer
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08-22-2004, 10:22 AM #19
8/22/04 AM cardio
Just finished 35 mins of cardio, and had 5 grams of glutamine. Used my treadmill walking on an incline. It felt so good, I know this should be a good 12 weeks. I look forward to cardio, it feels like I am making progress with every step I take while doing cardio. Off to work.
Peace
Farmer
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08-23-2004, 01:41 AM #20
Good luck w/ the plan!
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08-23-2004, 07:46 AM #21Originally Posted by BamaSlamma
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08-23-2004, 07:49 AM #22
8/23/04 AM Cardio
Just finished 35 minutes on the treadmill. Had 10g of glutamine and crapped my brains out. Seriously the cheat meal yesterday was just marinating in my stomach while I was doing cardio. I guess its a reminder not to cheat on my diet because my stomach can't handle it It wasn't even that bad, 2 hamburgers with buns, seasoned green beans and scalloped potatos. Oh well back on track today. I will be getting my bf% tested today hopefully, a 7-site reading which I will follow up on 30 days from each reading.
Peace
Farmer
Everyone have a good day!
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08-23-2004, 07:55 AM #23Retired Vet
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I assume you are taking the glutamine to help keep your muscle, and for your joint as well (especially while doing cardio ED)....
When and how do YOU take it bro?
Good luck in the coming days bro!Last edited by Blown_SC; 08-23-2004 at 11:21 AM.
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08-23-2004, 12:29 PM #24Originally Posted by Blown_SC
I know this was directed towards Farmer but it sounds to me that he takes it the way I do.. before AM cardio and before bed??
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08-23-2004, 12:35 PM #25Retired Vet
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Originally Posted by slizzut
I remember reading when NOT to take it.. was just curious when I WAS supposed to ..thanks.
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08-23-2004, 01:00 PM #26
I take it afterwards with some Crystal light and then later on in the day with some more crystal light. As long as it is 45-1hr away from my whey shake I am fine.
peace
Farmer
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08-23-2004, 01:04 PM #27Retired Vet
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Originally Posted by Farmer
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08-23-2004, 04:54 PM #28
8/23/04 PM workout
Well well...now I remember those two-a-days well. I was definitely weak in the gym today as far as weight numbers go but I still achieved a good workout. Did chest and back today and got good pumps for both muscle groups. Tomorrow morning will be exciting when my sore boobies are jiggling while I walk on the treadmill
Peace
Farmer
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08-23-2004, 07:57 PM #29
you might wanna bump the cardio up past 35 mins bro, that means your stopping barely when your body heads into lipolysis. why not do another 10-15 mins? you will see more progress in the last 10 mins than in the first 20 for fat loss IMO.
i do 1 hr am cardio 7 days a week when cutting, now im' down to 45 mins 3-4 a week
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08-23-2004, 11:08 PM #30Originally Posted by angelxterminator
Peace
Farmer
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08-24-2004, 05:35 AM #31Originally Posted by Farmer
how come you seperate the glut and the whey?
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08-24-2004, 06:02 AM #32Retired Vet
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Originally Posted by G-Force
That's why you split them up...
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08-24-2004, 09:00 AM #33
8/24/04 AM Cardio
Just finished 40mins of cardio and chugged my 10g of glutamine. Time for work, have a good day everyone.
Peace
Farmer
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08-24-2004, 09:22 AM #34Originally Posted by Farmer
i'd be better off with solid food more often but i just dont have time. so whey with flax or olive oil works a ton better than some alternatives
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08-24-2004, 12:56 PM #35
True, I have read of the benefits post cardio as well. Possibly 5g before and 5g after..
Peace
Farmer
Thanks
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08-25-2004, 04:24 PM #36
8/25/04
Ahh, no cardio this morning but afternoon workout. Had shoulders and arms today and it was a very good workout. Just finished my PWO shake and cooking up some chicken as we speak. Have a good day everyone.
Peace
Farmer
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08-26-2004, 12:24 AM #37
hey bro..have you tried taking some vit c before your morning cardio? or are you doing it already? it helps reduce cortisol levels when you awake...and reduced cortisol levels would mean less catabolism..just trying to help out..hope you do well in your cutter..been following your progress..cheers!
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08-26-2004, 10:44 AM #38
8/26/04 AM cardio
Originally Posted by eggplant
Finished up 40 minutes this morning and had 5g of glutamine before and after. Heading out to school soon to study up for a final. Here is a rundown of what the week(s) look like
Monday: AM cardio and PM workout (Chest/back)
Tuesday: AM cardio
Wednesday: PM workout (shoulders/arms)
Thursday: AM cardio
Friday: AM cardio and Pm workout (legs/abs)
Saturday: No cardio
Sunday: AM cardio and my cheat meal
So far everything is going well..I am thinking of bumping the protein and carb amounts in my PWO shake since that is the most anabolic time of the day and the LAST thing I need is to lose muscle. It's all about tweaking things along the way and I appreciate everyones help thus far.
Have a good day
Peace
Farmer
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08-27-2004, 07:57 AM #39
8/27/04
Sup sup..
I have my last final in school today so I had to cut cardio short, did 33 minutes. Took 1,000mg of Vitamin C and 5g of glutamine before and after cardio. Talk to you all later today after my leg workout. Have a good one!
Peace
Farmer
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08-27-2004, 08:33 AM #40
make sure u can't walk after that leg work! lol..
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