Thread: Support my cutting goal Please.
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11-08-2010, 06:36 AM #241
Thanks T! I will give frequent updates.
Yeah I def hear ya on this. I am an over planner. I have all my meals and workouts planned just right. I don't do any cardio within 2 after any meal. That way I get the most benefit. Weights will of course be a dif story.
Thanks guys! I am boiling over with anticipation to try this out. My first day will be Tues (tomorrow).
Today is all cardio.
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11-08-2010, 02:41 PM #242
Just spread out carbs evenly man. If you have to have a carb rich meal(moreso than others) do it inthe morning, pwo and preworkout. But you dont want all your carb meals at bedtime. I can give you more advice but I would need to see your daily schedule. On Cardio days just spread them evenly Throughout the day.
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11-09-2010, 01:20 PM #243
Update - workout / diet
Okay so I wanted to recap everything all into one post so we can all keep track of it better.
Today is day #1 of my new diet and workout routine. I am posting everything below for comments:
My specific concerns
-daily macros. Are they where they should be
-PWO meal. Seems like a lot of carbs at only 3 hours before bed????
Workout:
Mondays Cardio only
Tuesdays Legs
Lunges- 3 sets, 16 total steps - 8 with each foot
Squats -4 sets, 8-12 reps
Leg curls
Leg Extensions
Straight leg deadlift
Wednesdays Shoulders
Upright Row- 4 sets, 12-16 reps
Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
Lateral Raise- 2 sets 8-12 reps, 1 drop set
Thursdays Cardio only
Fridays Back
Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
Pull ups- 3 weighted sets
Saturdays Chest (use dumbbells as much as possible)
Flat bench - 3 sets 6-8 reps
Decline Press with barbell or DB - 3 sets 8-12, big squeeze
Sundays Arms
Standing curls -4 sets 8-12 reps
flat bar curls -3 sets 8-12
Dips - 4 weighted sets 8-12
Skullcrushers - 3 sets 8-12
DB Overhead press- 3 sets 8-12
Diet: (pro/carb/fat/cals)
wake up
1 hour Fasted CARDIO (7 days)
Breakfast: 1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
Morning snack:
1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
1 hour light cardio (4-5 days)
Lunch:
4oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
2 cups green veggies
32.5/52/4/375
Afternoon snack:
6oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
42/42/5.3/370
PRE WO:
1 scoop whey
2 cups green veggies
28/13/2/200
Workout: (5 days will be weights 2 days will be cardio)
PWO: (Note – this will be approx 2.5-3 hrs before bed)
1 scoop whey
4oz chicken breast
.5 cup oats
54/30/7.5/400
Before bed:
1 scoop ON Casein
1tbsp natty pb
29/8/6.5/204.5
All day I sip from a 50oz water bottle with 4 servings of benefiber:
0/16/0/60
Exact Totals:
Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
P48%/C38%/F14%Last edited by First6; 11-09-2010 at 01:23 PM.
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11-09-2010, 02:01 PM #244
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11-09-2010, 02:14 PM #245
All sounds good Twist.
I'll do less legs and add the flys on chest day No problem. Actually be HAPPY to do less legs. LOL
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11-09-2010, 02:15 PM #246
Forgot to mention:
I am going to restart the clock with the beginning of these changes.
Today is day 1
Weigh in will be Sat mornings.
Pics will be EO saturday. Beginning in a week and a half (20th)
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11-09-2010, 02:27 PM #247
You should get pics up this saturday though. Could be that you need a diet adjustment and I don't know it. Like I said, cals are pretty low for the amount of training you will be doing.
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11-09-2010, 02:28 PM #248
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11-09-2010, 04:32 PM #249
Okay so here it is with the final adjustments.
Workout:
Mondays Cardio only
Tuesdays Legs
Lunges- 3 sets, 16 total steps - 8 with each foot
Squats -4 sets, 8-12 reps
Leg curls or Leg Extensions or Straight leg deadlift
Wednesdays Shoulders
Upright Row- 4 sets, 12-16 reps
Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
Lateral Raise- 2 sets 8-12 reps, 1 drop set
Thursdays Cardio only
Fridays Back
Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
Pull ups- 3 weighted sets
Saturdays Chest (use dumbbells as much as possible)
Flat bench - 3 sets 6-8 reps
Decline Press with barbell or DB - 3 sets 8-12, big squeeze
DB Flys - 3 sets 8-10 reps
Sundays Arms
Standing curls -4 sets 8-12 reps
flat bar curls -3 sets 8-12
Dips - 4 weighted sets 8-12
Skullcrushers - 3 sets 8-12
DB Overhead press- 3 sets 8-12
Diet: (pro/carb/fat/cals)
wake up
1 hour Fasted CARDIO (7 days)
Breakfast: 1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
Morning snack:
1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
1 hour light cardio (4-5 days)
Lunch:
4oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
2 cups green veggies
32.5/52/4/375
Afternoon snack:
6oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
42/42/5.3/370
PRE WO:
1 scoop whey
2 cups green veggies
28/13/2/200
Workout: (5 days will be weights 2 days will be cardio)
PWO: (Note – this will be approx 2.5-3 hrs before bed)
1 scoop whey
4oz chicken breast
.5 cup oats
54/30/7.5/400
Before bed:
1 scoop ON Casein
1tbsp natty pb
29/8/6.5/204.5
All day I sip from a 50oz water bottle with 4 servings of benefiber:
0/16/0/60
Exact Totals:
Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
P48%/C38%/F14%
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11-09-2010, 05:58 PM #250
Good deal bro. Btw throw in calves wherever. You see fit. I superset them with another exercise. Maybe shoulder day
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11-09-2010, 06:13 PM #251
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11-09-2010, 06:23 PM #252
Okay so here it is with the final adjustments.
Workout:
Mondays Cardio & abs
Tuesdays Legs
Lunges- 3 sets, 16 total steps - 8 with each foot
Squats -4 sets, 8-12 reps
Leg curls or Leg Extensions or Straight leg deadlift
Wednesdays Shoulders & calves
Upright Row- 4 sets, 12-16 reps
Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
Lateral Raise- 2 sets 8-12 reps, 1 drop set
Calves
Thursdays Cardio & abs
Fridays Back
Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
Pull ups- 3 weighted sets
Saturdays Chest (use dumbbells as much as possible)
Flat bench - 3 sets 6-8 reps
Decline Press with barbell or DB - 3 sets 8-12, big squeeze
DB Flys - 3 sets 8-10 reps
Sundays Arms
Standing curls -4 sets 8-12 reps
flat bar curls -3 sets 8-12
Dips - 4 weighted sets 8-12
Skullcrushers - 3 sets 8-12
DB Overhead press- 3 sets 8-12
Diet: (pro/carb/fat/cals)
wake up
1 hour Fasted CARDIO (7 days)
Breakfast: 1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
Morning snack:
1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
1 hour light cardio (4-5 days)
Lunch:
4oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
2 cups green veggies
32.5/52/4/375
Afternoon snack:
6oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
42/42/5.3/370
PRE WO:
1 scoop whey
2 cups green veggies
28/13/2/200
Workout: (5 days will be weights 2 days will be cardio)
PWO: (Note – this will be approx 2.5-3 hrs before bed)
1 scoop whey
4oz chicken breast
.5 cup oats
54/30/7.5/400
Before bed:
1 scoop ON Casein
1tbsp natty pb
29/8/6.5/204.5
All day I sip from a 50oz water bottle with 4 servings of benefiber:
0/16/0/60
Exact Totals:
Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
P48%/C38%/F14%
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11-09-2010, 06:40 PM #253
Update for today.
Diet was as planned. No cheates.
Workout was good. Did my fasted cardio. Did my lunchtime cardio and did my Tuesday workout tonight.
Lunges: I did 3 sets of 16 (8 each leg) while holding 30lb db's. I should have gone heavier. I will next time.
Squats. This is the first time I have ever done squats! First time EVER! First I watched a few videos to get the form. Then I practiced with no weight.
Then I did 4 sets. One with just the bar for warm up. Then I did a set of 10w/95lbs, a set of 8 w/135lbs, and a set of 8 w/160lbs. The last set was Very tough. I wasn't sure I was gonna get the last to reps. I know these weights sound very light to you guys but for never having done them I was proud of myself. Oh yeah and my butt HURTS.
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11-09-2010, 06:51 PM #254
Hey bro, I know you didn't post this to be critiqued or whatever, but I figured since we're so involved in each other's progress, i'd chime in on it even if it seems nit-picky. Nothing glaring, just a few little things. See bold. Let me know if i'm out of line, lol!
PS - I know I haven't been advising you on diet - if somebody else has been with more then just looking it over (helping with food choices and such), I apologize and didn't mean to step on toes.
PPS - congrats on the squats! Welcome to sore!
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11-09-2010, 07:29 PM #255
Good luck
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11-11-2010, 11:44 AM #256
I'm back.
Was gone all day yesterday so I did not get to the board.
Give me a minute to catch up and I will answer some questions.
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11-11-2010, 11:45 AM #257
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11-11-2010, 12:03 PM #258
Okay let me try to address some of your questions/concerns.
Q-Why are carbs so light first thing in the morning?
A- Holy diet! because of a severe lacking my my copy/paste ability. I had 2 meals switched around. Thanks for catching that. I have been eating correctly but had it posted incorrectly.
Q-half cup oats in meals 1 & 2
A-It would just over do it for me on the morning intake and not leave enough for the afternoon. I need to spread the carbs out during the day so I keep running. I have a HUGE problem with getting the afternoon sleepies if I take all my carbs in in the mornings.
Q-could loose the beans or eat less rice.
A-Yup your right. But I really like the beans for the flaver in the mix and they are basically a non issue at 41cal/.4fat/6.8carb/2.7pro in each of the 2 meals. Eat less rice - I think the carb spread will make more sense to you now that I pasted the meals in the correct places. (coming in the next post)
Q-Protien isn't real food in PreWO meal.
A-Yeah I know. I like it that way. I feel like my workouts go better when I feel lighter. I have done real food and just feel heavier and not as good. AND I want the protien to absorb as quick as possible. I THINK a scoop of whey takes about 45 minutes to absorb and my workout is about 45 minutes. So it is perfect timing start my PostWM after the workout.
Q-No carb to fuel the workout.
A-Hmmm your right. That needs to change. I thought about that for a whle when I set it up and decided to let it go but the more I think on it the more I can't let it go. It is going to bump my cals up but I am going to add something in here. Thanks.
I will repost the diet in a few.
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11-11-2010, 12:13 PM #259
This is the FINAL diet changes! (for the next 5 minutes)
Workout:
Mondays Cardio & abs
Tuesdays Legs
Lunges- 3 sets, 16 total steps - 8 with each foot
Squats -4 sets, 8-12 reps
Leg curls or Leg Extensions or Straight leg deadlift
Wednesdays Shoulders & calves
Upright Row- 4 sets, 12-16 reps
Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
Lateral Raise- 2 sets 8-12 reps, 1 drop set
Calves
Thursdays Cardio & abs
Fridays Back
Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
Pull ups- 3 weighted sets
Saturdays Chest (use dumbbells as much as possible)
Flat bench - 3 sets 6-8 reps
Decline Press with barbell or DB - 3 sets 8-12, big squeeze
DB Flys - 3 sets 8-10 reps
Sundays Arms
Standing curls -4 sets 8-12 reps
flat bar curls -3 sets 8-12
Dips - 4 weighted sets 8-12
Skullcrushers - 3 sets 8-12
DB Overhead press- 3 sets 8-12
Diet: (pro/carb/fat/cals)
wake up
1 hour Fasted CARDIO (7 days)
Morning meal:
6oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
41.2/39.8/5.1/356.8
Morning snack:
1 Tuna Patty
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
1 hour light cardio (4-5 days)
Lunch:
4oz chicken breast
.25 cup dark red kidney beans
1 cooked cup brown rice
2 cups green veggies
31.7/49.8/3.9/361.8
Afternoon snack: 1 Tuna Patty:
1 can of tuna
1 egg white
.25 cup oats
28.5/13.7/3.6/192
PRE WO:
1 scoop whey
.25 cup oats
2 cups green veggies
30.5/26.5/3.5/250
Workout: (5 days will be weights 2 days will be cardio)
PWO: (Note – this will be approx 2.5-3 hrs before bed)
1 scoop whey
4oz chicken breast
.5 cup oats
54/30/7.5/375
Before bed:
1 scoop ON Casein
1tbsp natty pb
29/8/6.5/204.5
All day I sip from a 50oz water bottle with 4 servings of benefiber:
0/16/0/60
Exact Totals:
Pro-243.3/Car-197.7/Fat-33.6/Cal-1992
P47.1%/C38.26%/F14.65%Last edited by First6; 11-11-2010 at 12:23 PM.
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11-11-2010, 02:00 PM #260
Looks good to me. Didn't read it though cuz the last one looked good so this one is gonna be better. Can't wait for pics! If all goes well I wanna implement this new (not new, but new to your program) fatigue method. Should be good, but we need to up cals to do it.
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11-11-2010, 03:16 PM #261
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11-11-2010, 04:31 PM #262
Nothing big bro. You would barely notice the change. But I don't want you to get ahead of yourself. If we throw everything we have at a program, it usually is too much to handle and the body adapts and plateaus.
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11-11-2010, 04:47 PM #263Banned
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Personally, I think you are going to see better results if you tone down the carbs a tiny bit and increase your EFAs.
15% fat is pretty low.
Maybe it'll work for you, it's just my personal couple of cents.
Something like 45,35,20 would work - so would 40/40/20 - would only take a small tweak like taking out the preworkout oats and swaping in a tb of pb.....fats and protein have work well for me preworkout while dieting.
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11-11-2010, 04:53 PM #264Banned
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Even better - take the carbs out of you mid-am snack esp before cardio - that's what I'd really do. - go pro/fat and give yourself time between that meal and cardio
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11-11-2010, 05:10 PM #265
It's all sounding and looking good, I'm expecting big things from you First
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11-11-2010, 05:40 PM #266
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11-11-2010, 05:57 PM #267
LB, GB,
I like that idea. I'm gonna try it. To start with I am just taking the carbs out of that meal. I need to think for a little to see how I feel about putting the fat in!
Thanks for the tips!! I like it!
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11-11-2010, 11:27 PM #268
All of the above splits would work no problems. I think trouble starts when you start to go above 25%. I like to leave room for error though. Since dietary fat is what is converted to fat stores, and not carbs or protein (rarely converted), the last thing we want high would be fats. EFAs are a good idea to add in. I am guessing that after these upcoming pictures calories will be upped. Since we just added 25g carbs, my preference is to not change anything on weight training days, but on days when there is cardio you can drop the carbs and use fat instead as Lb suggested. I am a proponent of carbs and since you are gaining muscle and dropping fat, I would hate to halt that in any way. Just my opinion. It's really splitting hairs though. Either way would work fine.
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11-12-2010, 01:09 AM #269
Wow First definitly impressed with your progress bro. Way to go !
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11-12-2010, 08:29 AM #270
Understood. Thanks.
I will have new pics up tomorrow. BUT if you want to see them early you can just look at the last ones. I spent to much time half assing and I don't think there is very much change. There is a little but not much.
I think my chest has squared off a little more and I have slightly more definition but that's about it. Def not the big changes like I had in the past. My clothes are not gettign losser. They fit the same as 2-3 weeks ago.
That being said. Since tues. I have been back in high gear so bigger changes are coming!
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11-12-2010, 08:31 AM #271
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11-12-2010, 08:36 AM #272
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11-12-2010, 08:41 AM #273
HaHa What! you think your special now!? LOL
Yeah I dropped 2 belt holes REAL fast. Then it slowed down and now they just fit the same every day as far as I can tell. I think I am still lossing fat (slowly) though so I THINK the clothes not getting smaller is okay. Or they are still getting loser but jst to slowly for me to notice.
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11-12-2010, 08:51 AM #274
Here's the problem bro, at least for me (I don't know if you were ever fat like I was):
Anybody can go from being a fat person to a 'regular' person. It seemed tough at the time, but in hindsight it was a CAKEWALK.
Getting from a regular guy (like I consider myself these days) to being in phenomenal shape is a fvcking BITCH! So yea, we get spoiled by that initial fast progress, then it slows down as soon as we get accustomed to seeing noticeable weekly improvements. God's sick joke I tell ya!
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11-12-2010, 09:10 AM #275
OH YEAH!! 100% agree. I can relate. I am 160 now. Here is a pic of me at 215. My wife is 8 months preg in it and my belly is bigger!
Attachment 112237
Not sure why the pic isn't showing up. If you click on it it shows up though. At least for me.
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11-12-2010, 09:21 AM #276
I can see it, love the humorous pics too lol. Belly comparison!
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11-12-2010, 09:31 AM #277
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11-12-2010, 09:42 AM #278
Yes this is me in the avy. Couldnt of done it without you guys. I cant be more thankful
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11-12-2010, 10:37 AM #279
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11-12-2010, 11:29 AM #280
Yep, I was the same way. I always touted myself as the fat guy, brought it RIGHT up to the forefront, pretended it didn't bother me. I did this so others couldn't use it against me. On the inside, it killed me!
Fvcking awesome bro, i'm super jealous!
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