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02-23-2010, 09:54 PM #1New Member
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10 percent, trying to get leaner. please help.
Hello Gents,
so heres my story, im 27 years old, been working out consistently since i was 16. In my prime i was shredded, 6 percent bf. About a year ago i broke both my wrists at the same time (thank god i had girlfriend at the time) and thus wasnt able to work out for a bit. Put some weight on and now that im older im finding it harder to get back to where i was... it used to be so easy. The pics below are before the accident and where im at now. The first 2 are before, and the last one is now. Im still in pretty solid shape, but i want to get back to where i was and then some.
Im 6 ft 1 1/2 and weigh about 184... in my best shape i was at about 176. I dont want to be a monster, im def going for the lean ryan reynolds blade look.
heres my diet... i try to follow this the best i can, im a med student so its not always the easiest, but i think i do a pretty good job.
meal 1
1 scoop isopure
half cup of whole oats, raw
3/4 cup of low sugar soy milk
meal 2
2 whole eggs, 4 egg whites
4 slices of 97 % fat free turkey bacon
meal 3
salad of arugula
can of tuna, fresh sushi grade fish, chicken breast, lean turkey burger, or bison
table spoon of olive oil and balsamic vinegar
2 table spoons natty pb
meal 4
same as meal 3
meal 5
if its a training day will be:
half cup of quinoa, chicken breast, broccoli, and some low sugar tomato sauce.
if not a workout day, same as meal 3 and 4, always switching up the protein source and the green (arugula, spinach, broccoli, etc) plus 2 hard boiled eggs.
meal 6
if post workout
2 scoops of isopure and low sugar soy milk
some kind of carb source. heres where im a bit confused. In the Milos videos, he says i need a simple carb.... do i just add some cytocarb to my shake or is it okay to eat some low fat cookies, poptarts, or candy here? (ie swedish fish) sounds counterintuitive to even be asking that but if its legit im stoked.
meal 7- either the same as meal 4 or another shake (casein based with 2 table spoons of natty pb)
i also take omega 3 fish oil twice a day
macros- not counting greens as carbs
on average
82 grams fat, 74 grams of carbs, 300 protein
calories 2340
every sunday i will consume at least double the carbs. prob throw a cheat meal in there as well... ie pizza etc.
i lift intensely high rep 3 to 4 times a week... and do cardio 2-3 times per week which consists of 1.5 mile jog, an ab circuit, and 5 100 meters sprints, walking and jogging in between sprints.
what do you think?
i was also thinking about doing a 50 mg var cycle for 8 weeks or so... never cycled before, kinda curious.
what do ya think? Thanks in advance
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02-23-2010, 10:07 PM #2
lookin good in all pics----drop the soy milk and double the cardio to 5-6 times a week---make sure its low intensity---do 45 min to an hr on an empty stomach in the am 5-6 days a week and drop ur other cardio and u should b gtg
id even up the carbs early in the day---at a low bf% like yours u need carbs so ur body doesnt hold on to the last bit of fat it has--
figure ur tdee also so we can make sure ur eating enoughLast edited by mg1228; 02-23-2010 at 10:10 PM.
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02-23-2010, 10:21 PM #3
First of all, you're hard work over the years really shows. Even now, I think you look great. I'd also say you're beyond where Ryan Reynolds was in Blade; not tryna ride your dick or anything but definitely feel if you implement the critique below, you'll be set. Look for the bold.
Last edited by Damienm05; 02-23-2010 at 10:26 PM.
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02-23-2010, 10:23 PM #4
Redo the diet with new macros so we can get everything in check.
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02-24-2010, 11:27 AM #5New Member
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A genuine thank you to both of you for the feedback. From my calculations, my tdee is between 2900 and 3300 depending on how active i am... since it varies, i gave a range. Thus lets say 3100. Both of you have advised me to cut the soymilk. Consider it gone, but im wondering why, the soymilk i have is 80 calories, 7 g protein, 4 carbs, and 1 sugar per serving.
Low intensity cardio will be increased. Does walking at a fast pace on the treadmill count, or does it have to be a run... running for 45 minutes is murder for me in terms of mere boredom. My pulse is usually around 160 during a moderate jog. If im walking on an incline at least i can watch tv, not theres anything good on at the god forsaken hour of the morning.
here is the corrected diet with appropriate macros.
Meal 1
3/4 cup raw oatmeal, 1 scoop isopure
fat 3g/ carbs 28 g/ protein 30 g
Meal 2
2 whole eggs, 8 egg whites
fat 10/ carb 1/ protein 44
Meal 3 4 oz tuna, arugula, 1 tsp olive oil, 1 tsp balsamic vin, 1 cup quinoa cooked
fat 19/ carbs 42/ protein 36
Meal 4 same as meal 3 minus the quinoa, sub 6 oz chicken for tuna
fat 19/ carbs 3/ protein 48
Meal 5 if its a training day will be: half cup of quinoa, chicken breast, broccoli, and some low sugar tomato sauce. fat 4/ carbs 50/ protein 45
if not training cut out the quinoa
fat 3/ carb 10/ protein 37
meal 6 if post workout
2 scoops of isopure 2 tbs natty pb fat 17/ carb 9/ protein 58
if no workout repeat meal 4
meal 7
1 scoop of casein protein and 2 tbs natty pb
fat 17/ carbs 10/ protein 32 330
calorie total comes out to approximately 2540 depending on whether or not its a training day
Do i need to be concerned about the massive amount of cholesterol im ingesting?
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02-24-2010, 12:13 PM #6
for ur cardio---220-age=__x65%=ur target hr---yes a brisk walk on slight incline will do
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02-24-2010, 12:16 PM #7
total the day up for us if u will---is that 2500 on a workout day?
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02-24-2010, 12:58 PM #8New Member
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So sorry. Forgot to total. For a workout day It comes to .. fat 73/ carb 122/ protein 304, 2670 cals. For the non workout day it comes to 53 fat/ 74 carb/ 249 protein for a total of 2100 cals.
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02-24-2010, 01:04 PM #9
i would try to get closer to tdee on workout days---within 300--do it with carbs
on non workout days go 700 back--
otherwise ur gonna risk ur muscle at ur bf%
remember ur really increasing cardio--no need to cut back so far on calories
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02-24-2010, 01:11 PM #10New Member
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I'm not sure I understand. Are you suggesting that I cut 700 cals non workout days or add 700? I'm guessing the latter. I'll be able to maintain low body fat with the additional carbs and calories?
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02-24-2010, 01:39 PM #11
go 700 cals below tdee on non workout days and 300 behind on workout days---just make sure u do the cardio--yes to your maintaining question
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