here it goes

**finny1000** · 06-16-2008, 05:52 AM

with the help of sole cat on here i have sorted out a new diet and i have began to train properly.

im going to make a little diary on here to show everyone the changes i make if any.

hopfully if i am doing anything wrong you guys can give me some advice?

im 24 years old not trained in about 4 years im in bad shape my stats are

weight: 203lb
hight 5'6
BMI 32.7
fat ratio 30.2%

(my stats are off one of those handeld bmi counter i got from some shop)

my diet

meal 1 8:00am
2 wholemeal bread, 4 egg whites, 1 whole egg
cals: 352 pro:29.2 carb:33 fat:12

training 9:30-10:45

meal 2 11:00am
pro drink
cals:164 pro:32.8 carb2.8 fat:2.4

meal 3 1:00pm
tuna, mayo, 1 wholemeal bread
cals:284 pro:39.37 carb:16.65 fat:7.6

meal4 3:30pm
pro drink
cal:164 pro:32.8 carb:2.8 fat:2.4

meal 5 6:00pm
chicken brest , broccoli
cal:130 pro:30.1 carb: 1.1 fat:1.0

toatls
cal:1050 pro:164.27 carb:56.35 fat:25.4

my training is

mon: chest, 30mins tredmill
tues: back, 30mins tredmill
wed: legs
thurs: shoulders, triceps, 30mins tredmill
fri: bis, 30mins tredmill
sat: 45mins run

if anyone could help me any more it would be appreciated.

ill post some pic aswell very soon

***FireGuy*** · 06-16-2008, 08:37 AM

Since you asked,
Other than meal # 5, where are the fibrous carbs?
Just over a 1,000 calories a day is WAY too low. You are just going to bring your metabolism to a halt and the weight you do lose will be largely muscle.
Tuesday- Training back and legs together??? If you have any energy left after training back OR legs you did not lift with nearly enough intensity. Those muscle groups need a dedicated session for themselves.

You can gets hundreds of opinions off here and many will have useful information.

Good luck, glad to hear you are getting started, that's the toughest part.

**Nicotine** · 06-16-2008, 10:15 AM

it's good you are trying to take it in the right direction.

with that low calorie count - you're gonna crash fast. and not just progress wise. but mentally and physically.

at the same time, eating that low will put your lean mass in jeopardy.

**finny1000** · 06-16-2008, 10:24 AM

well any what do you think my cal range should be for 1 day around 1800

**finny1000** · 06-16-2008, 10:26 AM

i have changed my routine aswell is this any better.

**naturalsux** · 06-16-2008, 10:31 AM

Originally Posted by finny1000

with the help of sole cat on here i have sorted out a new diet and i have began to train properly.

im going to make a little diary on here to show everyone the changes i make if any.

hopfully if i am doing anything wrong you guys can give me some advice?

im 24 years old not trained in about 4 years im in bad shape my stats are

weight: 203lb
hight 5'6
BMI 32.7
fat ratio 30.2%

(my stats are off one of those handeld bmi counter i got from some shop)

my diet

meal 1 8:00am
2 wholemeal bread, 4 egg whites, 1 whole egg
cals: 352 pro:29.2 carb:33 fat:12

training 9:30-10:45

meal 2 11:00am
pro drink
cals:164 pro:32.8 carb2.8 fat:2.4

meal 3 1:00pm
tuna, mayo, 1 wholemeal bread
cals:284 pro:39.37 carb:16.65 fat:7.6

meal4 3:30pm
pro drink
cal:164 pro:32.8 carb:2.8 fat:2.4

meal 5 6:00pm
chicken brest , broccoli
cal:130 pro:30.1 carb: 1.1 fat:1.0

toatls
cal:1050 pro:164.27 carb:56.35 fat:25.4

my training is

mon: chest, 30mins tredmill
tues: back, 30mins tredmill
wed: legs
thurs: shoulders, triceps, 30mins tredmill
fri: bis, 30mins tredmill
sat: 45mins run

if anyone could help me any more it would be appreciated.

ill post some pic aswell very soon

ditto what everyone else said.

what time are you going to bed?

you need at least 1 more meal maybe two. every time you eat it boost your metabolism.

you should be eating oats in the morning. and green fibrous veggies at every meal besides morning and post workout.

meal 4 should be a whole food meal instead of a shake, if you can.

good luck.

**finny1000** · 06-16-2008, 10:40 AM

ill change up my diet then repost.
i go to bed about 10pm
i was keeping my cals low because i dont really have a hard job i sit around doing nothing.
there 4 i kept my cals low to compensate for that.

same goes for the carbs.?????//
plus a very slow mertabolisem

**finny1000** · 06-16-2008, 01:59 PM

anyone else?

**Peducho0113** · 06-16-2008, 06:12 PM

I Think you posted this on the worng foroum, go to the diet foroum for exta help

**naturalsux** · 06-16-2008, 07:20 PM

Originally Posted by finny1000

ill change up my diet then repost.
i go to bed about 10pm
i was keeping my cals low because i dont really have a hard job i sit around doing nothing.
there 4 i kept my cals low to compensate for that.

same goes for the carbs.?????//
plus a very slow mertabolisem

eating at 6 then going to bed at 10 is too long without a meal.

**finny1000** · 06-17-2008, 08:51 AM

ok i think i have sorted it out now is this any better.

mon / chest / tris/ 30mins cardio
tues/ day off
wed/ back/30 mins cardio
thurs/ day off
fri/shoulders/ bis/30mins cardio
sat/legs/ 30mins cardio

on my days off i will be donig 45 mins cardio before my first meal

7.30 meal 1
oats+pro powder
cal:372 pro:31.6 carb:40 fat:9.6

training 9 - 10

10.00 meal 2 (on weight trainig days i will have carbs with this meal e.g potato)
tuna 1can
cal:146 pro:35.2 carb:0 fat:0

13:00 meal 3
wholemeal bread 2 slices with salad and lean ham
cal:331 pro:29.2 carb:32.1 fat:11

15:30 meal 4
tuna 1 can
cal:146 pro29.2 carb:0 fat:0

18.00 meal 5
wholemeal pitta bread with chicken brest and salad
cal:283 pro:40.6 carb:4 fat:2.7

21:00
pro drink
cal:164 pro:32.4 carb:2.8 fat:2.8

total cal:1442 pro:204.6 carb:98.9 fat:27

**finny1000** · 06-17-2008, 10:39 AM

anyone??

**finny1000** · 06-17-2008, 01:27 PM

??????????

**FortKnox36** · 06-17-2008, 01:57 PM

Originally Posted by finny1000

ok i think i have sorted it out now is this any better.

mon / chest / tris/ 30mins cardio
tues/ day off
wed/ back/30 mins cardio
thurs/ day off
fri/shoulders/ bis/30mins cardio
sat/legs/ 30mins cardio

on my days off i will be donig 45 mins cardio before my first meal

7.30 meal 1
oats+pro powder
cal:372 pro:31.6 carb:40 fat:9.6

training 9 - 10

10.00 meal 2 (on weight trainig days i will have carbs with this meal e.g potato)
tuna 1can
cal:146 pro:35.2 carb:0 fat:0

13:00 meal 3
wholemeal bread 2 slices with salad and lean ham
cal:331 pro:29.2 carb:32.1 fat:11

15:30 meal 4
tuna 1 can
cal:146 pro29.2 carb:0 fat:0

18.00 meal 5
wholemeal pitta bread with chicken brest and salad
cal:283 pro:40.6 carb:4 fat:2.7

21:00
pro drink
cal:164 pro:32.4 carb:2.8 fat:2.8

total cal:1442 pro:204.6 carb:98.9 fat:27

1442 cals still too low. You need around 2500-3000cals / day.

With that much cardio u are doing you wont have any trouble staying lean.
So add 2 more meal to your day. With your cans of tuna try and eat some peanut butter and vegetables. In the morning try to have some eggs. Before you go to bed have some lean beek, salmon, almods, caesin shake or whatever suits you best. Just get ur cals up. Protein needs to be up as well and carbs.

Hope this helps,
C

**finny1000** · 06-17-2008, 02:09 PM

am i taking my carbs at the right times?
also i have been doing this for 2 days now and im fellig really bloted
and at some meals im not even hugry

**FortKnox36** · 06-17-2008, 02:14 PM

You need post workout nutrition.

I wouldnt have carbs past 6pm. You can carb cycle as well. High/low/no carb days. High have a lot of carbs. Low have medium amount ( 3 meals ). No carbs have no carbs cept veggies.

**finny1000** · 06-17-2008, 11:04 PM

and when you say STAY LEAN did you read my first post im not lean at all im trying to get lean.
o would you still say 2000 cals a day.

also how long does it normaly take you guys to get from 30% fat down to say 10%

how much fat shuold i b losing a week?

**finny1000** · 06-18-2008, 01:58 PM

anyone else plz?

**FortKnox36** · 06-18-2008, 09:49 PM

the cardio plus you eating all those meals spaced evenly will speed your metabolism causing you to burn fat when just sitting down. Cardio in turn will burn fat as well. It'll melt like butter. This is teh best healthy way to lose weight. You will see results soon.

C

**crosh86** · 06-18-2008, 09:53 PM

hey, Im about to start a cycle of test prop and stack it with mastron100, I wasn't sure how many cc i should be taking a week between the to, if anyone can help let me know?

**xlxBigSexyxlx** · 06-18-2008, 10:11 PM

Originally Posted by crosh86

hey, Im about to start a cycle of test prop and stack it with mastron100, I wasn't sure how many cc i should be taking a week between the to, if anyone can help let me know?

Stop posting this message in every section!!

You obviously don't know what your doing.

Research more, and stop whatever your doing.

Thank me later

**finny1000** · 06-19-2008, 07:30 AM

thank fortknox im going to post some pics this weekend to show every one 1 week in.

i wana thank all thoes who took time to help me out.

**FortKnox36** · 06-19-2008, 08:52 AM

Originally Posted by finny1000

thank fortknox im going to post some pics this weekend to show every one 1 week in.

i wana thank all thoes who took time to help me out.

no problem man. Have anymore questions just ask.

C

**finny1000** · 06-19-2008, 02:03 PM

im struggling trying to get my diet cals up but keep my fat down any surrgestgens

**FortKnox36** · 06-19-2008, 03:59 PM

IF U ARE EATING EVERY 2-3 HOURS AND EATING PROTEIN/CARBS EVERY MEAL THEN I DONT SEE HOW ITS SO TUFF TO KEEP THE CALS UP.

(sorry bout caps just saw I had them on)

C

**finny1000** · 06-27-2008, 06:45 AM

how do i know how many cals i should be having.

thats my stats
weight: 203lb
hight 5'6
BMI 32.7
fat ratio 30.2%

also how do i find out how much fat
and protine?

thanx

**finny1000** · 06-27-2008, 11:09 AM

anyone ?

**abbot138** · 06-27-2008, 11:36 AM

I have your calories at 2670, using Katch-McArdle. Like I said in your other thread Im not big on low carb cutting, I believe more in moderate carb intake (45% of calories) and low fat. Basically you would be getting equal parts carb and protein, around 300g of each, and keep the fat as low as possible, around 30g (if your fat goes up more than this you need to take protein intake down, keep carbs the same at 45% of caloric intake). Regardless, dont let your fat go up much higher than 40g per day, its basically like a balancing act between fat and protein, you must make sure that your total calories stay as close to 2670 as possible. (For example if your fat goes up to 40 for the day then you need to compensate for those extra 90 calories by reducing your protein by about 23g). How do you accomplish this, easy, dont aim to take in any fat, let all of your fat come from your protein and carb intake, "incidental fat," I like to call it. This means, "no almonds, pb, flax, olive oil, etc..." Get lots of fibrous veggies. Use sweet potatoes as your man carb source (they have no fat), and use fish, chicken, turkey, soy, whey, casein, egg whites as your main protein sources.....Again, this is just waht I use to cut, its basically a simplified version of what Nark teaches in his thread if you want to go check it out and get a more in-depth explanation of it. But this has worked wonders for me. One VERY IMPORTANT aspect of this diet is that you have to keep your activity level up, you have to keep your lifting sessions intense (no longer than 90 seconds between sets) and you have to keep up on your cardio. With your carbs as high as they are, you have to make sure that you are using them as fuel and not just letting them sit in your glycogen stores.