Newb... what to expect?

[Jaded]

Short story: I started a cutting diet after a year of near total starvation. The first few days felt like I was stuffing myself and could actually see my stomach expand in my tight t-shirts (a favorite for me since dropping nearly 50lb's during the starvation year). Needless to say that seeing a distended stomach after so much weight loss was troublesome, however, in the last couple of days I'm actually getting hungry between meals especially during cardio. Im amazed!!! My stomach is no longer bulbous all day long and I've got energy like a meth addict. I've read many posts about diets and macros and the science behind it but what I haven't found is what to expect in the future. The first few days were bleak to say the least and I was thinking that this was going to be much harder than I thought, now my outlook is much more hopeful. As you can see I have no direct question, Im just looking for stories about your first days and weeks. I think there are many newby's that would appreciate the info to help with the mental aspect of a radical change in diet and exercise.

This is me
Age: 35
Weight: 181
Height: 5' 9"
bf%: 17.8
Training: Cardio on weekdays, WO Mon, Wed, Fri. (last night was a killer, I can hardly walk)
Diet:
Pro/Carb: 371/3.6/40/3.3
Pro/Fat: 163/24/0/5.5
Pro/Carb: 566/76/40/9
PWO: 220/46/3/3
Pro/Carb: 583/80.6/36/11.3
Pro/Fat: 284/35/4/14

TOTAL: 2187/305.2/123/46.1
I may add in another Pro/Fat meal between Meal #1 and Meal #2 as soon as I can expand the stomach a little more. It's just not possible right now!!!

[InsaneInTheMembrane]

So you starved yourself for a year and now you're on a cutting diet?

first, defined starved

second, dont worry about cutting or bulking right now... use the harris-benedict formula, calculate your maintenance cals, and slowly aim to reach that target in a course of 2-3 weeks....once there...STAY THERE for a 2-3 months and see how your body reacts...from there, you can decide whether you should cut or bulk (no AAS you're not ready for it by a long shot)

As for what to expect now that you are eating... its like watching the "survivor" season finale and "reunion" episode back to back...first, they're thin and gaunt and by the time they're back home in the studio, they are all bloated up and glowing with nourishment!

After this "survivor rebound", your body will slowly shed the excess water and normalize along with the diet.

cheers

[audis4]

We have no idea what your eating, post the diet with macros like you listed. PPWO needs to be pro/carb.

Starving yourself for a year and your 17+%BF? hmmm, what were you eating?

Make sure to do cardio on an empty stomach in the am.

[1buffsob]

As you can see I have no direct question, Im just looking for stories about your first days and weeks. I think there are many newby's that would appreciate the info to help with the mental aspect of a radical change in diet and exercise.

You guys seriously need to read the whole post before commenting. He's not asking for diet advice, nor did he say anything about aas (Monkey man ). He is simply asking for our stories concerning the mental and physical aspects when implementing a radical change in diet and exercise.

So Jaded, to answer your question........ I don't really remember. It was a long time ago.

For me, getting into shape meant a massive drop in bf. I started out as obese 318lb offensive lineman. I had my fair share of strength, but little else. Took me some time to perfect my dieting and training. A lot of research and trial/error. Finally found what worked for me, and I saw results. The rest is history.

Maybe someone else can provide more insight.... If they READ THE DAMN THREAD!!!!

Oh, and Jaded.... congrats on making the change. If you have any questions or need any advice, don't hesitate to ask.

[usualsuspect]

I would first make sure you get your health checked out. Very important in this case. More specifically...you're blood pressure, cholesterol, blood insulin , and overal lipid profile. I'd tread very carefully in unknown waters until you get your doctor's approval.

[InsaneInTheMembrane]

He's not asking for diet advice, nor did he say anything about aas (Monkey man ).

cute

I actually like the the way it sounds

cheers

[1buffsob]

That little monkey freaks me out.

Monkeys in glasses.... way too "Planet of the Apes". haha

[Jaded]

thanks for setting these guys strait buffsob and for trying to answer the question. I figured since there don't seem to be any thread about this that most people don't really remember thier early days.

Audis: We have no idea what your eating, post the diet with macros like you listed.

I already had your approval on the diet so I figured it wasn't necesary to repost but I will if it helps to get the whole picture. See below

InsaneInTheMembrane: first, defined starved

I ate roughly 7-10 meals (usually pb&j & top raman + Grocery store Chinese a few times a week) and drank a few bottles of bourbon and maybe 2 cases of beer a week. Yes you read that right... 7-10 meals a week. I worked out with db's 5 days a week (chest, arms, abs only) and managed to drop from 215-220 down to around 175 until I cut way back on the boozin' and started putting on muscle with more intense workouts. Now I'm at 181 & 17.8%. Thanks for the survivor analogy, I dont actually watch the show but I get the idea and it is on taopic of my original post... again thanks, I hope I can avoid the bloat with as much cardio as Im doing but at least now I'll know what is happening if things go that way!

Obviously with this lifestyle it's not hard to believe I'm at nearly 18% bf but I'm working hard to change that for the better.

AAS is not even on my mind right now and at my age may never be again. I'm happy to stick with this for a year before I even think about anything like that.

I've tweaked my diet a little from Audis' suggestions in a previous thread but this is what Im doing until I can add that other meal. As far as Harris-Elliot I assume that with the cardio 5 days a week I qualify for Mod active but I actually tweaked this diet for a light active so maybe that will get changed in the next weeks. I'll just have to see. I'll try changing the PWO meal to PRO/FAT after a little time like this so I can truly judge the difference. I've been adding oats into the PWO shake for the last couple of days and like it as I was crashing hard about ½ an hour after WO. With the oats the crash seems less intense.

Of course comments are welcome on the diet but Im also wondering about peoples experiences changing from bad nutrition to good nutrition as well!!!


MEAL ONE: PRO/CARB 10:00am
2/3 Cup oatmeal (dry) 207 8.6 36 3.3
10 egg whites 164 35 4 0
371 43.6 40 3.3
MEAL TWO: PRO/FAT 12:00pm
8oz1/2 lb ground beef 408 40 0 26
1 tbsp natural peanut butter 95 4 2 8
503 44 2 34
MEAL THREE: PRO/FAT 2:00pm
1 can flaked white tuna 106 24 0 0.5
1tbsp Mayonaisse 57 0 0 5
163 24 0 5.5
MEAL FOUR: PRO/CARB 4:00pm
8oz chicken breast 376 72 0 8
¼ cup brown rice (dry) 190 4 40 1
503 44 2 34

WORKOUT 6:15-7:30pm

PWO: 7:30pm
Two scoops protein mixed with water 220 46 3 3
220 46 3 3
MEAL FIVE: PPWO 7:45pm
8oz chicken breast 376 72 0 8
2/3 Cup oatmeal (dry) 207 8.6 36 3.3
583 80.6 36 11.3
MEAL SIX: PRO/FAT 8:30pm
10 egg whites 164 35 4 0
1 Tbsp flaxseed oil 120 0 0 14
284 35 4 14


Totals 2690 349.2 125 80.1



STATS as of 9/21/2006
Weight 181 lbs
Height 69 inches
Age 35
BF% 17.8
Target Heart Rate
120.25 to 129.5

Maint Cutting Bulking

Sedentary 2190 1940 2690
Light Active 2510 2260 3010
Mod Active 2829 2579 3329***
Very Active 3148 2898 3648
Extra Active 3468 3218 3968

[audis4]

thanks for setting these guys strait buffsob and for trying to answer the question. I figured since there don't seem to be any thread about this that most people don't really remember thier early days.

I already had your approval on the diet so I figured it wasn't necesary to repost but I will if it helps to get the whole picture. See below


I ate roughly 7-10 meals (usually pb&j & top raman + Grocery store Chinese a few times a week) and drank a few bottles of bourbon and maybe 2 cases of beer a week. Yes you read that right... 7-10 meals a week. I worked out with db's 5 days a week (chest, arms, abs only) and managed to drop from 215-220 down to around 175 until I cut way back on the boozin' and started putting on muscle with more intense workouts. Now I'm at 181 & 17.8%. Thanks for the survivor analogy, I dont actually watch the show but I get the idea and it is on taopic of my original post... again thanks, I hope I can avoid the bloat with as much cardio as Im doing but at least now I'll know what is happening if things go that way!

Obviously with this lifestyle it's not hard to believe I'm at nearly 18% bf but I'm working hard to change that for the better. Stick to this diet and cardio and it will happen!

AAS is not even on my mind right now and at my age may never be again. I'm happy to stick with this for a year before I even think about anything like that. Ya, later down the road when its time to bulk

I've tweaked my diet a little from Audis' suggestions in a previous thread but this is what Im doing until I can add that other meal. As far as Harris-Elliot I assume that with the cardio 5 days a week I qualify for Mod active but I actually tweaked this diet for a light active so maybe that will get changed in the next weeks. I'll just have to see. I'll try changing the PWO meal to PRO/FAT after a little time like this so I can truly judge the difference. I've been adding oats into the PWO shake for the last couple of days and like it as I was crashing hard about ½ an hour after WO. Good deal, ya I use oats or sweet potato PWO as well, love the results! No crash like there is with dex.With the oats the crash seems less intense. Ya, I believe if you workout 3-5 days per week, it should be mod. active.

Of course comments are welcome on the diet but Im also wondering about peoples experiences changing from bad nutrition to good nutrition as well!!!


MEAL ONE: PRO/CARB Good. 10:00am
2/3 Cup oatmeal (dry) 207 8.6 36 3.3
10 egg whites 164 35 4 0
371 43.6 40 3.3
MEAL TWO: PRO/FAT Good. 12:00pm
8oz1/2 lb ground beef 408 40 0 26
1 tbsp natural peanut butter 95 4 2 8
503 44 2 34
MEAL THREE: PRO/FAT Good. Recheck your macros on the mayo. Make sure your using full fat mayo. 2:00pm
1 can flaked white tuna 106 24 0 0.5
1tbsp Mayonaisse 57 0 0 5
163 24 0 5.5
MEAL FOUR: PRO/CARB Good. If your workouts are lagging, raise this to 1/2 cup rice. 4:00pm
8oz chicken breast 376 72 0 8
¼ cup brown rice (dry) 190 4 40 1
503 44 2 34

WORKOUT 6:15-7:30pm

PWO: 7:30pm
Two scoops protein mixed with water I would do 2/3-1 cup oats for your PPWO meal. You need those carbs to repair torn muscle. 220 46 3 3
220 46 3 3
MEAL FIVE: PPWO Good. 7:45pm
8oz chicken breast 376 72 0 8
2/3 Cup oatmeal (dry) 207 8.6 36 3.3
583 80.6 36 11.3
MEAL SIX: PRO/FAT Because this is your PPWO meal, this should be a pro/carb. Maybe if you can fit another meal in, this would be an excellent one. 8:30pm
10 egg whites 164 35 4 0
1 Tbsp flaxseed oil 120 0 0 14
284 35 4 14


Totals 2690 349.2 125 80.1

Total macros look decent, if anything I would lower the protein to around 300 and raise the carbs depending how you respond to them etc.

STATS as of 9/21/2006
Weight 181 lbs
Height 69 inches
Age 35
BF% 17.8
Target Heart Rate
120.25 to 129.5

Maint Cutting Bulking

Sedentary 2190 1940 2690
Light Active 2510 2260 3010
Mod Active 2829 2579 3329***
Very Active 3148 2898 3648
Extra Active 3468 3218 3968

Sorry for the misread

In bold above.

[oneshot]

congratulations on loosing the 50 lbs. i did something similar a couple of years ago. The end of my sophmore year of high school when i was 16, i was 5'11 and weighed 231 with a decent amount of body fat. I was very strong and bulky, but did not have much definition. when i decided to start loosing weight, i did not know the first thing about diet. I did a borderline starvation diet for a while but continuously tried to learn more about proper diet and nutrition. I got all the way down to 185 with about 9-10% body fat by the middle of my senior year before i decided to bulk again. Im now 18 years old and weigh 205 with about 11-12% bf. i respect the amount of commitment you have towards loosing weight and trying to overall better your physique. My only regret is that i wish i knew then what i know now about diet and training.

[Jaded]

thanks for the advice and the props... good job yourself oneshot!!! but arent you 18??? you have no place saying things like :if I only knew then what I know now LOL...

Audis: I have actually tweaked this a bit and figure I always will... I've added 2 scoops (2oz) of raw oats into the PWO shake that should cover your oats after WO advice shouldnt it? And I'll continue to see what works for me in the weeks, months & years that follow.

again thanks for the advice and if you have any stories to share of your first days on a new diet and in the gym please feel free to share. Im very interested!!!