Old guy making a comeback...

[Back In Black]

OK bud, I have 2 options for you. There’s nothing in it macro wise, just whatever suits you best. Personally I go for 4 out of 6 meals with carbs but some don’t hold to my way of thinking. In your case it gives you 1 meal to recover from your overnight fast and cardio, and 2 meals to fuel your lifting, plus another to refuel the lifting session. But, it;’s your choice how you go with it

Option 1 C/P/F

Meal 1 40/40/10

Meal 2 40/40/6

Meal 3 40/40/6

PWO 40/40/4

Meal 5 0/40/8

Meal 6 0/40/8

Option 2 – For meals 1,3 and PWO go with 50g carbs each meal. Meal 2 should have 0 carbs

This should give a little over 2000 cals. On non lifting days I sub my PWO shake for a meal of the same macro’s. I don’t reduce my carbs because I’m not training, I need them to repair!

Where I have quoted zero carbs you should include some fibrous/cruciferous veggies. Other than 1 egg yolk and the natural fats found in my oats and chicken I supplement with mixed seeds and omega 3 fish oils to make sure I hit my macro’s.

I’m not gonna tell you what to eat specifically, you are wise enough to know your proteins should be lean and complete and your carbs should be natural/wholegrain. Steer clear from bread and milk.

Last meal of the day ideally red meat (don’t think this is gonna be a problem!).

Any q’s?

[Back In Black]

I'd also like to see your fasted cardio at 40 mins if possible and your heart rate kept at a steady 125bpm, give or take.

[Back In Black]

Goal set for March 2nd, 2012, 13%bf, while maintaining current lbm. The above schedule works for me bed time is 10-10:30.

Are you starting a thread for your training as well? I need some info to write you that workout!

Mate I haven't trained for 5 weeks and been off diet too due to some damn inconvenient virus. Back on it today and when I think I'm ready to do one of your workouts justice, I'm in!

[SlimmerMe]

Hey Tbody. I think you were on hiatus from the board when Phate chimed in on my thread. I was thinking of him today and thought you might like to read what he wrote. Some real good stuff. Start at post 691 on page 18 in my log. Direct link below.
ENJOY!

http://forums.steroid.com/showthread...8#.TwM5xhw0i6Y

[tbody66]

So good to see your still hanging in!!

Thanks, I'm glad you stopped by. I've missed you lots!

ready to see this thing get going with stem and you. time to roll!

Me too!

OK bud, I have 2 options for you. There’s nothing in it macro wise, just whatever suits you best. Personally I go for 4 out of 6 meals with carbs but some don’t hold to my way of thinking. In your case it gives you 1 meal to recover from your overnight fast and cardio, and 2 meals to fuel your lifting, plus another to refuel the lifting session. But, it;’s your choice how you go with it

Option 1 C/P/F

Meal 1 40/40/10

Meal 2 40/40/6

Meal 3 40/40/6

PWO 40/40/4

Meal 5 0/40/8

Meal 6 0/40/8

Option 2 – For meals 1,3 and PWO go with 50g carbs each meal. Meal 2 should have 0 carbs

This should give a little over 2000 cals. On non lifting days I sub my PWO shake for a meal of the same macro’s. I don’t reduce my carbs because I’m not training, I need them to repair!

Where I have quoted zero carbs you should include some fibrous/cruciferous veggies. Other than 1 egg yolk and the natural fats found in my oats and chicken I supplement with mixed seeds and omega 3 fish oils to make sure I hit my macro’s.

I’m not gonna tell you what to eat specifically, you are wise enough to know your proteins should be lean and complete and your carbs should be natural/wholegrain. Steer clear from bread and milk.

Last meal of the day ideally red meat (don’t think this is gonna be a problem!).

Any q’s?

Looks good. I'm already into today's diet so I'll fix my rice up and get my proteins arranged for a dial in tomorrow(I'll start with option 1 and change it up if I think I'm not doing well with it)

I'd also like to see your fasted cardio at 40 mins if possible and your heart rate kept at a steady 125bpm, give or take.

shouldn't be a problem.

Hey Tbody. I think you were on hiatus from the board when Phate chimed in on my thread. I was thinking of him today and thought you might like to read what he wrote. Some real good stuff. Start at post 691 on page 18 in my log. Direct link below.
ENJOY!

http://forums.steroid.com/showthread...8#.TwM5xhw0i6Y

I'll head right over, thanks.

[tbody66]

Had to work for a few hours this morning so didn't have time to prepare a meal or snack. I just had my second meal of the day, leftovers but I still think it was a healthy choice!

Ham and Beans(really should be called Beans and Beans with a hint of Ham)

cals/fat/car/pro

223/7/29/11

workout in 30 minutes.

[--->>405<<---]

I'd also like to see your fasted cardio at 40 mins if possible and your heart rate kept at a steady 125bpm, give or take.

hey SteM i noticed u told tbody keep HR at 125bpm.. now the 45mins cardio im doing in the am fasted i keep mine around 150-160.. should i slow it down? and if so WHY? my mentality always thinks faster and harder is better although at 150 bpm i can still sing songs out loud so im not struggling for breath

thx tbody sorry...

[tbody66]

probably because you are young so your MHR and Target HR would be higher.

[--->>405<<---]

probably because you are young so your MHR and Target HR would be higher.

U KEEP SAYING THAT....... im 37 ur 45 rite? thats only 8 years... but id also like to add that i didnt design my HR to be around 150-160 thats just what it is when i chek it going at a pace i feel is good based solely on how i FEEL.. nothing scientific involved.. my question is should i involve science at this point?? and if so WHY?

HOPE THAT didnt sound rude

[--->>405<<---]

Had to work for a few hours this morning so didn't have time to prepare a meal or snack. I just had my second meal of the day, leftovers but I still think it was a healthy choice!

Ham and Beans(really should be called Beans and Beans with a hint of Ham)

cals/fat/car/pro

223/7/29/11

workout in 30 minutes.

BTW shouldnt u be working out rite now?????

[Back In Black]

Well, remember the discussion re bodyfat being muscle sparing (to a point)? I reckon tbody is a little leaner than you (don't believe he is 18% based on those pics. and 125bpm is around 70% of his MHR, his bodyfat isn't gonna sspare much muscle from now on in. I did suggest that you could do HIIT fasted if your bodyfat was high enough and it wouldn't really be an issue as far as muscle loss is concerned.

I did check in on your thread a week or 2 ago to ask what intensity your fasted cardio was as I thought it may be about time to change up. But I'm also aware that your TRT should really be kicking in and that should help muscle sparing (again to a degree). If you fancy dropping down to low intensity then cap your MHR at about 130bpm. You will burn less cals overall and, if you can get the time up to 60 mins as often as possible, then so much better.

Does that help?

[tbody66]

Workout - Gym closed yesterday so today was Back/Chest/Triceps/Biceps

Pull Downs 90x11, 105x11, 120x11, 135x11, 150x11, 165x11, 180x7 superset with next two exercises
Bench Press 225x8, 225x8, 225x10
Inclind DB Press 50x9, 60x9, 70x9
Seated Rows 150x11, 165x11, 180x7
Standing DB Extensions 20x17, 25x15, 30x12 superset with next exercise
Hammer Curls 20x17, 25x15, 30x12
Skull Crushers 15x111, 35x35, 65x17 superset with next exercise
Machine Preacher Curls 25x51, 35x21, 45x15

PWO Meal
V-8
200/0/40/8
Super Protein Shot
120/0/0/26

[tbody66]

Weigh In day

187.6 lbs 22.1% bf

[gbrice75]

Weigh In day

187.6 lbs 22.1% bf

What's the difference between last weigh in and this? How about your start date and this? (yea, i'm too lazy to look back through the log to see lol)

[--->>405<<---]

SteM i dont necessarily fancy droppn to LIC i fancy whatever is gonna work best/fastest

[tbody66]

Dinner

2 Talapia Fillets
200/2/0/46
Frozen Spinach
30/0/3/2
Basmati Brown Rice
160/1/35/3
Dr. Pepper 10
10/0/3/0

[tbody66]

11/01/2011
185.6 lbs 24.1% bf 15.25" upper arm 39.25" belly
01/03/2012
187.6 lbs 22.1% bf 16.25" upper arm 38.0" belly
two month change
+2.0 lbs, - 2.0%bf, +1.0" upper arm, -1.25" belly
lost 3.27 lbs of fat gained 5.27 lbs of muscle

[--->>405<<---]

Def a step in the right direction arm bigger + Tummy smaller = happy us

[tbody66]

Noticed my total calories for the day where about 800 low so I had a nice snack before bed.

2 cups of Stonyfield organic strawberry smooth and creamy low fat yogurt
400/5/70/18
with 1/2 cup of Bear Naked peak protein pure & natural granola
280/14/30/12
and 1/2 cup of Bear Naked maple pecan granola
260/8/44/6

[tbody66]

So totals for the diet yesterday
cals / fats /carb/pro
2193/52.5/277/151

stem's guidelines
1978/42/160/240

so I'll really need to concentrate on flipping my carbs and proteins

[--->>405<<---]

So totals for the diet yesterday
cals / fats /carb/pro
2193/52.5/277/151

stem's guidelines
1978/42/160/240

so I'll really need to concentrate on flipping my carbs and proteins

thats scary

[tbody66]

alot of healthy fibers in those carb numbers, not saying that makes it completely okay, but not alot of sugars is all I'm saying.

[RaginCajun]

alot of healthy fibers in those carb numbers, not saying that makes it completely okay, but not alot of sugars is all I'm saying.

true, and i look at a race horse when people ask me about carbs, all they do is eat oats!

[tbody66]

Amen(I say while pawing the ground with my hoof)

[Back In Black]

So totals for the diet yesterday
cals / fats /carb/pro
2193/52.5/277/151

stem's guidelines
1978/42/160/240

so I'll really need to concentrate on flipping my carbs and proteins

Yes sir. Yes you do!

BTW I meant for your fasted cardio rated to be about 118-122bpm.

[SlimmerMe]

http://forums.steroid.com/showthread...=#.TwSFdRw0i6Y

[Back In Black]

T - why 13%?

[tbody66]

BTW I meant for your fasted cardio rated to be about 118-122bpm.

No Problem.

http://forums.steroid.com/showthread...=#.TwSFdRw0i6Y

Funny stuff!

T - why 13%?

I don't like even numbers and want to have my abs starting to show, which I believe occurs at 14% or less, so the closest number to the top of that number should be the easiest to obtain realistically.

[--->>405<<---]

No Problem.



Funny stuff!



I don't like even numbers and want to have my abs starting to show, which I believe occurs at 14% or less, so the closest number to the top of that number should be the easiest to obtain realistically.

TBody my favorite number is 4 1/2

2nd favorite is 27

[Back In Black]

I don't like even numbers and want to have my abs starting to show, which I believe occurs at 14% or less, so the closest number to the top of that number should be the easiest to obtain realistically.

Some people struggle for visible abs at 10%, some are lucky and they are quite visible at 15%. Let's see what 2 months on a strict diet, lifting and cardio regime do, we can always move the goalposts should you feel the need.

[tbody66]

Sounds good to me. I think I'll have abs showing higher, at least the top ones, but as long as we are going in the right direction that's all I care about. Slow and steady wins the race!

[tbody66]

Just finished fasted cardio

Treadmill 0.5 incline, 40 min + 3 min cool down, 2.83 miles, 4.1 speed, 130 avg HR, 358 cals

[tbody66]

5:30 am 16oz water with ECA
6:00 am Cardio
7:00 am Breakfast cals/fat/carb/prot
Oatmeal 150/2.5/27/5
2 Eggs 140/9/2/12
Liquid Eggs 60/0/2/12
1 Tbs Flax 40/3/2/1
totals: 390/14.5/33/30

[SlimmerMe]

just finished fasted cardio

you got it going!

[Papiriqui]

X2 ^

[tbody66]

2nd Meal

6 oz Swai Fillet 1 cup cooked lentils
566/18.8/39.7/59.8

[--->>405<<---]

Get it dun there tbody.. I see u added the ECA... They make me feel like a crackhead

[tbody66]

I've always done the ECA, just don't normally post it. I do it twice a day.

Workout Chest/Shoulders/Triceps

Bench Press 45x4, 135x3, 225x3, 275x2, 185x21, dropset 245x7-195x6-145x7-95x11-45x21
DB Shrugs(3 second hold at top) 80x11, 90x11, 100x11, dropset 60x11-50x11-45x11-40x11-35x11-30x11-25x11-20x15
Upright Rows 65x15, 65x15, 35x25 supersetted with
Triceps PushDowns 80x25, 80x25, 80x25

[tbody66]

PWO
Special K protein bar/v-8/super protein shot

352/4.5/41.4/38.9

[GirlyGymRat]

wow...tbody is a maniac in 2012!!!