My diet and my goals..

[jwahoski]

So before Jamyjamjr posts up the sticky, I figured I would begin this thread off right or as close as possible And yes I watched the videos

Age = 33
Height = 5' 11"
Weight = 210lbs
BF% = Est 20% (I will post a picture to get feedback when I can take one)
BMR = 2019
TDEE = 2776

I categorized myself to light active due to my job for these calculations, however, I will move into the moderate active (and adjust my numbers at a later date). I have battled ACL surgery a couple years ago and ear surgeries recently so my physical activites have been limited the last couple of years. I have low weight restriction however I can do as much cardio as I want. I do not expect to do any very heavy lifting until Nov/Dec of this year. Consider this when taking a look at my goal.

Goal: I want to cut down and build more muscle. I would like to sit around 185-190 @ 6%. As low a BF% but maintain a healthy lifestyle. My abs are my absolute first priority (and the little love handles).

My current diet = crap but you need it to understand my metabo (which I still consider it to be moderate. I eat 3 times a day as follows:

Daily sample:
8AM 54g prot, 232 carbs, 140fat, 650 Cal

12 Noon 45 prot, 141 carbs, 28 fat, 1000 cal (white rice=bad)

6PM 64 prot, 72 carbs, 67 fat, 1160 cal

Weekly average:
Total: 29% Prot, 36% Fat, 35% Carbs, 1716 Calories
I noticed by tracking my foods that I am not only starving myself but concentrated way too much on fat and of course, not frequent enough


My new schedule and suggested areas to eat ---- let me know if that schedule works or I should move EATs around as well as 1 or 2 workouts (empty cardio in the AM?) etc.

5:30 get up
5:45------ EAT?
6:00 I can do a cardio workout here
7:50?------ EAT?
8:00 Be at work
10AM?------ EAT?
12 - Lunch
2PM?------ EAT?
5PM Leave work
5:30?? ----- EAT?
6PM arrive at gym for weights/cardio
8 --- Dinner?
Bed around 10:30-11PM

I will also post in the workout forum to get an idea of when and what I should be doing for a workout.

I would like a little guidance on when I should eat and what areas to concentrate on (depending on workout times etc). I will work on a sample based on the videos as well.

Also, any admin able to change my user name, or should I just make a new account?

[jamyjamjr]

well, you gave me macros but you didn't tell me what your eating.. get specific..

then post up a proposed diet for critique...

[jwahoski]

Pics:

[jamyjamjr]

your bf estimate looks pretty good.. i would have said 21%...

get that diet posted..

[jwahoski]

well, you gave me macros but you didn't tell me what your eating.. get specific..

then post up a proposed diet for critique...

Haha, ok, I knew you were going to ask

8AM - Starbucks Venti flavor of the day...Signiture Hot cocolate, Smoothie
12 - this varies a lot...I go out to restaurants for lunch everyday.
6PM - Cook at home, 1 meat, veggie (broc or corn), and a potato or stuffing starch.

I can send you my Fitday login info if you want..that is pretty specific.

[jamyjamjr]

aright.. and for your proposed diet??

[jwahoski]

I will post a sample diet up tomorrow. Should I work out in the AM, PM, or both? May make a difference on where I put my eats, and should I do an empty stomach cardio in the AM?

[jamyjamjr]

would make a big diff as to where you put your eats..

can you do cardio?? if so what kind?? what does your workout reg look like.. get specific

[jwahoski]

I can do as much cardio as I can stand. I work out at Gold's so I have eliptical (most of my cardio), stair climb, bikes etc at my disposal.
I just started doing 45 mins 3 times a week on the eliptical at 60-70% HR (120-130). Follow that with 3 sets of 25 crunches.

As for weights, I usually do it like this (due to recent surgery, they have been very light weights):
Day 1 - Chest / Tri's
3x10 Bench, 3x10 incline, 3x10 cables, Tri's 3x12 ropepulls
Day 2 - Legs / Heavy abs
4x10 inclined sled, 3x10 front and back extensions, 3x10 calf
Day 3 - Back / Bi's
4x12 lat pulldown, 4x10 hammer curls, 4x10 isolated curls
Day 4 - Majority cardio (45m) with hard ab workout

Day1-3 also have a 30min cardio pre weights, no post cardio
I will need to develop a better ab routine, my current one is mostly just crunches and a lot of them.

Overall my workout routine needs work as well...have not put a whole lot of discipline into it yet.

[jamyjamjr]

up your cardio to 5 days a week... do your cardio right after your weight lifting... dont forget pre-workout complex carbs and post workout protien/carbs..

[jwahoski]

Work in progress, please comment where you see necessary. I figured a 40/40/20 would be a good start for me...putting me at 315g protein (1.5x)

Time Activity Food Calories Fat Carbs Protein
5:30 Wake
6:00 Cardio
8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
4 Egg Whites 68 0.2 1 14.3
Total 457 12.1 56 33.4

10:00 Eat Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8

12:00 Eat
2:00 Eat 3 Chicken drumsticks 215 7.1 0 35.3

5:30 Eat (Pre) 2 Banana 210 0.8 53.9 2.6
6:00 Workout
7:30 Eat (Post)
White Bagel 270 1.7 53 10.5

9:00 Can I do a shake or something here?

[jamyjamjr]

Work in progress, please comment where you see necessary. I figured a 40/40/20 would be a good start for me...putting me at 315g protein (1.5x)

Time Activity Food Calories Fat Carbs Protein
5:30 Wake
6:00 Cardio
add a protien shake here....
8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
4 Egg Whites 68 0.2 1 14.3
Total 457 12.1 56 33.4
up your egg whites to 9
10:00 Eat Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8

12:00 Eat
2:00 Eat 3 Chicken drumsticks 215 7.1 0 35.3
omit for chicken breast.. less fat
5:30 Eat (Pre) 2 Banana 210 0.8 53.9 2.6
6:00 Workout
7:30 Eat (Post)
add a shake here.. White Bagel 270 1.7 53 10.5

9:00 Can I do a shake or something here?

you need a pro fat meal...
example is 1/2lb london broil with avocado or dressed in olive oil...

just to get you started

[jwahoski]

Thanks for the feedback, I am still formulating my diet. I am still sticking to the guidelines presented in the video and following the above info while I finalize the diet this week.

I have been hitting the gym with 45 minute, low intense cardio every day this week. I have done some light weight routines but nothing too hard.

Monday morning - 211.5lbs
Thursday morning - 204.6

I have been drinking tons of water but I am not sure my weight reduction is a results of water loss or workout (workout seems a little far fetched). My jeans I wore Monday definately feel loose around the Keg this morning

I measure my weight every morning at the same time to keep consistency. Also, I use my own scale so I know it is not out of calibration. The scale never moves, and does not get bumped around.

Jam-thanks for the valuable feedback, I will get the updates in asap. Also, can you recommend a good shake?

Look at the time...gotta go eat :-)

[jamyjamjr]

measure your weight at the same time once a week.. the scale will lie to you if you do it every day..


also dropping 6lbs overnight is peculiar...

we need to get that diet fixed.. im sure your motivated but that much weight loss at once is unhealthy.. you wanna shoot for 2lbs a week..

[jwahoski]

That is over 4 days. I measured on Monday and Thursday for that much of a drop.

And you will have the diet by the end of today!

[jwahoski]

Updated Diet!

I need help with the Lunch portion, something that is forgiving for going out to lunch. I only go to sit down restaurants (no fast food). What should I contain in that lunch? Right now, I have 48%Prot, 25% Carb, 27% Fat total.
My other totals are:
Unit Cals Fat (g) Carbs (g) Prot (g)
Total 2,732 81.8 179.2 316.4

Time Activity Food Calories Fat Carbs Protein
5:30 Wake
6:00 Cardio
7:15 Eat
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60g
Total 280 1 7 60g

8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
9 Egg Whites 154 0.5 2.2 32.2
Total 543 12.4 57.2 51.3

10:00 Eat
Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8
12:00 Eat



2:00 Eat
Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8

5:30 Eat (Pre)
2 Banana 210 0.8 53.9 2.6
Total 210 0.8 53.9 2.6

6:00 Workout
7:30 Eat (Post)
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60
White Bagel 270 1.7 53 10.5
Total 550 2.7 60 70.5

9:00 Eat
0.5 lbs London Broil 392 19.7 0 50.4
Olive Oil (1 Tbsp) 119 13.5 0 0
Total 511 33.2 0 50.4

[jwahoski]

Still need a lunch diet.

Also, can I remove 1 shake all together or substitute it with something? What's recommended?

[jwahoski]

Jam, here is my diet.
- Should I leave the bagel in for the post workout?
- Can I switch out chicken with beef for a change of pace?

Total Calories Fat Carbs Protein
3,791 105.7 305.8 392.6

Time Activity Food Calories Fat Carbs Protein
5:30 Wake
6:00 Cardio only (45 mins)
7:15 Eat
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60g
Total 280 1 7 60g

8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
9 Egg Whites 154 0.5 2.2 32.2
Total 543 12.4 57.2 51.3

10:00 Eat
Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8

12:00 Eat
Beef, lean 481 21.7 0 66.8
1 cup of white rice 578 2.2 126.6 9.4

2:00 Eat
Tuna (Can) 220 5 0 40.6
1 Tbsp Mayo 99 10.8 0.5 0.2
Total 319 15.8 0.5 40.8

5:30 Eat (Pre)
2 Banana 210 0.8 53.9 2.6
Total 210 0.8 53.9 2.6

6:00 Workout
- Workout routine here.
- 20 mins cardio after lifting

7:30 Eat (Post)
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60
White Bagel 270 1.7 53 10.5
Total 550 2.7 60 70.5

9:00 Eat
0.5 lbs London Broil 392 19.7 0 50.4
Olive Oil (1 Tbsp) 119 13.5 0 0
Total 511 33.2 0 50.4

[jwahoski]

Can I also get my user name changed? Cannot PM you (probably not enough posts yet)

[jamyjamjr]

im not a mod bud.. only admin can do that.. get to 25 posts and pm him..

now is this diet for when your gonna be working out and doing cardio??

cuz your tdee is about 1000 calories less then your proposed diet..

but it seems u used a low multiplying activity factor..

recalc for the correct amount of activity.. 1.55 should be right.. maybe even 1.6

[jwahoski]

Yea my activity level was low with the basis of my workout before. Used a 1.6 factor

TDEE: 3230.

About 500 calories still high.

I want to slim down in weight and build muscle at the same time. Should I take out the cardio in the morning and stay with the weights and cardio in the evening?

Means I can cut out the shake and knock out almost 300 cals. Basically start from 8AM onward.

Actually, if I remove the morning shake, morning excersize, and mayo from the diet, it puts me at the following:


Cals Fat (g) Carbs (g) Prot (g)
3,313 83.1 297.7 332.3

with a 42% prot, 36% carbs,and 22% fat.

Should I just up my cardio to 45 mins after my weight lifting in the afternoon? Or is that too much time in the gym?
Is protein a little on the low side or inline for consumption?

[gigabitbucket]

How much water are your drinking a day? will that play into this diet?

[jwahoski]

I drink a lot! I always have a bottle of water with me..over 1 gallon a day.

[bigol'legs]

Great Job!

[jwahoski]

Great Job!

Thanks brother...you are pressuring me into getting back in shape

[jwahoski]

Time Activity Food Calories Fat Carbs Protein

8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
9 Egg Whites 154 0.5 2.2 32.2
Total 543 12.4 57.2 51.3

10:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

12:00 Eat Beef, lean 481 21.7 0 66.8
1 cup of white rice 578 2.2 126.6 9.4
Total 1059 23.9 126.6 76.2

2:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

5:30 Eat (Pre)
2 Banana 210 0.8 53.9 2.6
Total 210 0.8 53.9 2.6

6:00 Workout Mon - Chest, Tues - Back, Wed - Legs, Thur - Shoulders, Friday-Arms
20 min cardio 5 days a week after weight lifting

7:30 Eat (Post)
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60
White Bagel 270 1.7 53 10.5
Total 550 2.7 60 70.5

9:00 Eat
0.5 lbs London Broil 392 19.7 0 50.4
Olive Oil (1 Tbsp) 119 13.5 0 0
Total 511 33.2 0 50.4

Daily Total 3313 83 297.7 332.2

[jamyjamjr]

Time Activity Food Calories Fat Carbs Protein

8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
9 Egg Whites 154 0.5 2.2 32.2
Total 543 12.4 57.2 51.3

10:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

12:00 Eat Beef, lean 481 21.7 0 66.8
omit for complex carb 1 cup of white rice 578 2.2 126.6 9.4
Total 1059 23.9 126.6 76.2

2:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

5:30 Eat (Pre)
[B[/B] 2 Banana 210 0.8 53.9 2.6
Total 210 0.8 53.9 2.6

6:00 Workout Mon - Chest, Tues - Back, Wed - Legs, Thur - Shoulders, Friday-Arms
20 min cardio 5 days a week after weight lifting

7:30 Eat (Post)
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60
White Bagel 270 1.7 53 10.5
Total 550 2.7 60 70.5

9:00 Eat
0.5 lbs London Broil 392 19.7 0 50.4
Olive Oil (1 Tbsp) 119 13.5 0 0
Total 511 33.2 0 50.4

Daily Total 3313 83 297.7 332.2

cut back on some fats..

[eatrainrest]

yea id go yams where jammy said to go complex

[jwahoski]

Jammy,
I put Sweet Potato in (22g) to give me the same intake as the white rice and reduced the fat some.

It almost seems like you wanted me to replace the bananas as well???? If so, what do you think goes there?

[jamyjamjr]

all matters.. are they yellow, green or yellow/brown bananas??

[jwahoski]

I always get the green ones.

[jamyjamjr]

that's fine... i'd push it back another 15 min though..

[jwahoski]

Cool, that works. I can eat them once I get in the truck on my way to workout.

My real first day on the diet and wow, I feel great, I am hungry but once I eat the good stuff I am set until my next meal.

I had a TON of energy and kept to the regular workout routine.

Lets wait and see the progress!!!!

[collar]

good work jamy, you helped him a lot here.

[jamyjamjr]

thx bud.. on to the next 20.. lmao

[jwahoski]

Jam, thanks so much for getting me squared away...are you taking donations for your time?

One really odd thing, I woke up this morning still really full from my London Broil meal last night. I did not sleep all that well, and was pretty restless (damn work presentations make me nervous)..maybe it was lack of sleep? I went to bed and probably slept about 6 solid hours through the night.

I really had a hard time eating my 8AM meal.

I hope my abs show themselves soon!

As a spot check weighed in at 203.4

[jwahoski]

This is the kind of body I am looking for....borrowed from Sauced Up.

[jamyjamjr]

who isn't.. lol..

[jwahoski]

Jam,
Thinking of putting a BCAA prior to my morning 45 (Low Intense) cardio. Thoughts? Can you recommend a good brand?

My other option is for 1 scoop whey (20g prot), 2g leucine

I have read the empty stomache routine and have seen both sides.

[jamyjamjr]

iv never used a bcaa.. i try to keep things basic.. if i were u, i'd pm c bino for an answer to that.. he'd help you out better then i can..