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Thread: Trying to get serious
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10-04-2010, 05:34 AM #1New Member
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Trying to get serious
Background:
Been going very irregularly to the gym for the past 2 years but the last 6 months I've picked up the pace a bit; 3/4 days a week. Had various supplements before hence the two types of PWO proteins, they are just what I have on hand. Slack dieting, eating whats put in front of me basically. Until now when I starting reading a lot on here after my mate linked me to this site to read an S4 log (his on a cycle of S4 atm). After reading on here I figured I should get a strict diet happening to make the most of the future plans to up the gym intensity and frequency.
Stats:
Age: 19
Height: 186.5cm (6'1ft)
Weight: 79kg (175lb)
BF%: According the scale at home 22%
Goals/future plan:
I plan to now increase the gym to at least 4/5 days hoping if work allows possible 6 days a week so I can work each muscle group twice a week.
The goal is to put on lean mass because I don't see cutting as ideal; which I would think you would agree from my stats if I cut there won't be a whole lot left haha. I would like to firstly go up to 90kg (198lb) to see what size I would be and if I'm happy with that begin a cut diet but most likely looking at going to 100kg (220lb) and then cut.
Harris benidict:
BMR: 66 + (13.7 * 79) + (5 * 186.5) – (6.8 * 19)
66 + 1082.3 + 932.5 - 129.2
1951.6
Lightly active: 2634.66
Mod active: 3024.98
Now I don't know whether I'm light or moderate? I work at least 8 hours a day as a diesel mechanic, so manual work and live in a hot climate so lots of sweat. As for cardio atm squash, kicking the football and bike riding once or twice week each for an hour. So because the lack of intensity atm I was thinking lightly active.
This is what I've constructed so far for my diet that I would like to start next week. Macros mostly from packs, veggies and meat from nutrition facts.com
Meal 1- 7.00am
6 egg whites, 2 whole eggs Protein: 36g Carbs: 0g Fat: 10g
Oats 30g Protein: 3.2g Carbs: 18.3g Fat: 2.6g
Total: Protein: 39.2g Carbs: 54.3g Fat: 12.6g
Meal 2 – 10.00am
Chicken 168g (6oz) Protein: 54g Carbs: 0g Fat: 6g
Broccoli 150g Protein: 3g Carbs: 10.5g Fat: 0g
Total: Protein: 57g Carbs: 10.5g Fat: 6g
Meal 3 – 1.00pm
Tuna 200g (7oz) Protein: 49.2g Carbs: 0g Fat: 2.2g
Mayonnaise 15g (Tbl spoon) Protein: 0g Carbs: 1.7g Fat: 5.6g
Total: Protein: 49.2g Carbs: 3.9g Fat: 7.8g
(Flax seed oil and quarter onion mixed in)
Meal 4- 4.30pm
Chicken 200g Protein: 62g Carbs: 0g Fat: 8g
Brown rice 200g Protein: 6g Carbs: 46g Fat: 2g
Total: Protein: 68g Carbs: 46g Fat: 10g
WORKOUT (hour) 5.00pm
PWO
Weight gainer with water: Protein: 20.1g Carbs: 21.1g Fat: 4.6g
Or
Hydroxyphase with 30g oats : Protein: 30.2g Carbs: 18.5g Fat: 2.8g
CARDIO
Meal 5 – 7.00pm
Lean steak 200g Protein: 58g Carbs: 0g Fat: 22g
Half avocado 50g Protein: 1g Carbs: 4.5g Fat: 7.5g
Total: Protein: 59g Carbs: 4.5g Fat: 29.5g
Meal 6 – 10.00 pm (Before bed)
Cottage cheese 150g Protein: 15g Carbs: 10.5g Fat: 0g
Totals with weight gainer protein:
Protein: 307.5 Cal: 1230
Carb: 150.8 Cal: 603.2
Fat: 70.5 Cal 634.5
Total Cal: 2467.7
Totals with hydroxyphase and oats:
Protein: 317.6 Cal: 1270.4
Carb: 148.2 Cal: 592.8
Fat: 68.7 Cal: 618.3
Total Cal: 2481.5
So for the lightly active category I'm looking at 700 more cal's a day to reach the 500 over?
I would like advice on whether the base diet I have constructed is a good start or where it needs improvement.
The other information I was after is what times would be best to ad the extra calories or try to spread them over the whole day?
I was thinking of adding fruit, eg a cup of berries and a banana (for potassium as I get bad cramps) in the morning area?
As for supplements I've stopped Hydroxycut Hardcore due wanting to save it for when starting the diet, so will be on that.
For pre-work out I've ordered Dymatize Xpand Xtreme Pump (read on here it's like Jack3d and that worked for me before).
I know it's a bit rough atm but trying to make sense of a lot of opinions that I've read on here. Thanks in advance.Last edited by _Daniel_; 10-04-2010 at 05:37 AM.
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10-04-2010, 07:44 AM #2
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10-05-2010, 04:34 AM #3New Member
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Thanks mate was hoping you would reply.
I think a mate of mine has the calipers and knows where to measure, his got certificate four in fitness or something like that, so I'll see if I can get him to get an accurate reading for me.
So here's the Modifyed diet:
Meal 1- 7.00am
6 egg whites, 2 whole eggs Protein: 36g Carbs: 0g Fat: 10g
Oats ½ cup Protein: 5.2g Carbs: 30.5g Fat: 4.2g
Frozen mixed berries ½ cup Protein: 1.1 Carbs: 8.8 Fat: 0
Total: Protein: 42.3g Carbs: 39.3g Fat: 14.2g
Made oats half a cup (50g).
Added berries, let me know if need more carbs here blueberries had more than mixed so can do easy swap.
Meal 2 – 10.00am
Chicken 168g (6oz) Protein: 54g Carbs: 0g Fat: 6g
Sweet potatoe 150g Protein: 1.5 Carbs: 27 Fat: 0
Total: Protein: 56.5g Carbs: 27g Fat: 6g
Broccoli gone, sweet potato in.
Meal 3 – 1.00pm
Tuna 200g (7oz) Protein: 49.2g Carbs: 0g Fat: 2.2g
Butter beans 200g Protein: 16g Carbs: 29.6 Fat: 1.6
Total: Protein: 65.2g Carbs: 29.6g Fat: 3.8g
(quarter onion mixed in)
Fat from mayo is gone, beans in for protein and carbs. I like avocado so if this meal needs more I'll whack it in? Removed flax seed oil as it has 9g fat for the 10ml, move the flax seed to a later meal? I tend to buy tuna in spring water...?
Meal 4- 4.30pm
Chicken 150g Protein: 46.5g Carbs: 0g Fat: 6g
Brown rice 200g Protein: 6g Carbs: 46g Fat: 2g
Total: Protein: 52.5g Carbs: 46g Fat: 0g
Reduced weight of chicken to lower protein, 200g to 150g.
WORKOUT (hour) 5.00pm
PWO
Hydroxyphase with 30g oats : Protein: 30.2g Carbs: 18.5g Fat: 2.8g
This is a link to the protein:
http://www.maxs.com.au/index.php?sec...11&pageID=1817
Is this a suitable whey protein?
Shall I drop the oats to lower carbs?
CARDIO
Meal 5 – 7.00pm
Lean steak 200g Protein: 58g Carbs: 0g Fat: 22g
Half avocado 50g Protein: 1g Carbs: 4.5g Fat: 7.5g
Broccoli 200g Protein: 4g Carbs: 14g Fat: 0g
Total: Protein: 63g Carbs: 18.5g Fat: 29.5g
Is the broccoli sufficient for the green veg and carb adding? or is there a better green veg?
Meal 6 – 10.00 pm (Before bed)
Cottage cheese 150g Protein: 15g Carbs: 10.5g Fat: 0g
No change.
I've listed the changes to try save you going back and reading your post.
The total has come to a displeasing value, 400 cals over.
Protein: 324.7 Cal: 1298.8
Carb: 189.4 Cal: 757.6
Fat: 56.3 Cal: 1013.4
Total Cal: 3069.8
And thats without the 9g fat (81 cal) from the flaxseed oil.
Just checked the Xpand Xtreme Pump facts and its only 6 cal so that's ok.
To me the meals looked balanced should I try reduce volume across the board or is there a meal or two there that could use some cutting?
Thanks for your input.Last edited by _Daniel_; 10-05-2010 at 04:57 AM.
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10-07-2010, 04:36 AM #4New Member
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I made a mistake with the math on the last post as you can see the total calories for the fat were way out.
I've re-done all my math and think its a go, only changes to this one ingredients wise to the previous post is that the PWO shake has 1/2 cup oats not 30g and has 10ml flaxseed oil in it.
Meal 1- 7.00am
6 egg whites, 2 whole eggs Protein: 36g Carbs: 0g Fat: 10g
Oats ½ cup Protein: 5.2g Carbs: 30.5g Fat: 4.2g
Frozen mixed berries ½ cup Protein: 1.1 Carbs: 8.8 Fat: 0
Total: Protein: 42.3g Carbs: 39.3g Fat: 14.2g
Meal 2 – 10.00am
Chicken 168g (6oz) Protein: 54g Carbs: 0g Fat: 6g
Sweet potatoe 150g Protein: 1.5 Carbs: 27 Fat: 0
Total: Protein: 56.5g Carbs: 27g Fat: 6g
Meal 3 – 1.00pm
Tuna 200g (7oz) Protein: 49.2g Carbs: 0g Fat: 2.2g
Butter beans 200g Protein: 16g Carbs: 29.6 Fat: 1.6
Total: Protein: 65.2g Carbs: 29.6g Fat: 3.8g
(quarter onion mixed in)
Meal 4- 4.30pm
Chicken 150g Protein: 46.5g Carbs: 0g Fat: 6g
Brown rice 200g Protein: 6g Carbs: 46g Fat: 2g
Total: Protein: 52.5g Carbs: 46g Fat: 8g
WORKOUT (hour) 5.00pm
PWO
Hydroxyphase with ½ cup oats & Flaxseed 10ml
Protein: 32.2g Carbs: 30.7g Fat: 13.4g
CARDIO
Meal 5 – 7.00pm
Lean steak 200g Protein: 58g Carbs: 0g Fat: 22g
Half avocado 50g Protein: 1g Carbs: 4.5g Fat: 7.5g
Broccoli 200g Protein: 4g Carbs: 14g Fat: 0g
Total: Protein: 63g Carbs: 18.5g Fat: 29.5g
Meal 6 – 10.00 pm (Before bed)
Cottage cheese 150g Protein: 15g Carbs: 10.5g Fat: 0g
Protein: 326.7 Cal: 1306.8
Carb: 201.6 Cal: 806.4
Fat: 74.9 Cal: 674.1
Total Cal: 2787.3
It's still 150cal's over the recommended maintenance intake, how sensitive are we too this should I knock off that 150 cals?
Does the diet look good now that I've made the changes you recommended gbrice75?
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10-07-2010, 07:55 AM #5
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10-07-2010, 08:05 AM #6
wow, this is the longest four post thread I've read. Congrats on the renewed commitment to doing the right thing. I am not the diet guy, but from a training standpoint your body (age/size/diet) would respond incredibly well to hitting every body part twice a week. Please keep us posted.
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10-10-2010, 03:26 AM #7New Member
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Where I live there isn't many fresh berries available and if they are, they are very expensive. So I got the frozen ones, whats the main reason fro fresh? Due to loss of nutrients when frozen?
I checked the chicken macros on two sites, re-worked it out and got 46.5g of protein for 150g?
What site do you use?
Not sure what BBing means? But I can change the type of beans? I've actually got butter beans and 4 bean mix that I plan on using, it has similar macros to the butter beans.
Dropped flax and oats from shake.
PB= Peanut butter? If so they don't sell natural made peanut butter in the supermarket here, could check the health food store though?
I got the creamed cottage cheese today Macros: Cottage cheese 150g Protein: 15.45 Carbs: 3.75g Fat: 11.1g
Well I did my first shopping today for 7 days worth but we can treat this week as check/tune week if there's still things that need changing.
Now some questions, the rice is it measured before or after cooking? Because as you know it grows 3 times over when cooked and the macros for uncooked 100g (cup) are Protein: 8 Carbs:71g Fat: 0g & Cooked 100g Protein: 2.5g Carbs: 23.5g Fat: 0g
These figures are with all other mentioned changes made:
Raw measure total cal's:2659.1
Cooked measure total cal's:2444.5
BMR Lightly active: 2634.66
So cooked is closer to maintenance but that's a damn lot of rice to eat with a little bit of chicken...
After this rice is gone, I plan to switch to lentils after reading a lot your posts saying that brown rice is your last choice of carbs. If I get low sodium stock, is it ok to boil the lentils in that?
Speaking of chicken this is measured before hand yes? Because damn it drops some weight after. When you cook bulk how do make sure your measuring right after? Just divide the total mass by the number of times your diet weight for that item goes into it? That's what I did but hard when you have 165g and 150g servings in one day.
Forgot to ad, I re-weighed myself with the proper height and age; before it was under my dads whoops.
It says I'm 18.9%, so I'll use that as my base figure. Because as you said it's not accurate but the calibration is still the same so should show correct change figures.Last edited by _Daniel_; 10-10-2010 at 03:45 AM.
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10-12-2010, 05:57 AM #8New Member
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Well I started the diet yesterday and have followed it again today and it's not bad at all.
I'm quite sure I was eating less before but now I am eating clean I suppose.
It was a bit hard to eat all those eggs on the first day but today it got easier, will see how I go with the cottage cheese tonight, don't mind it but 150g is a fair bit. Is there a way to make this have more taste without messing with the macro's too much?
Also can you look at my egg macros for me and see if they seem right? Got them off nutrition data but they don't seem to correspond to the packet but obviously the packet doesn't show without yolk.
Didn't train cardio yesterday but did gym, today I did both. It's only early but lets see if I can keep this up!
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10-12-2010, 07:45 AM #9
See more comments above in bold
You can sweeten up the cottage cheese with splenda. If you can't stand it, buy casein protein instead and have a shake before bed, or a lean steak would be the best choice. I get my egg data off the carton which as you said doesn't show info for just whites - but for 1 large egg white, it's typically 4g protein, that's it.
Hope this helps!
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10-22-2010, 06:25 AM #10New Member
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Well I think I've been going OK with the diet but still need to get into proper routine and grow some more determination.
First week followed all the diet except for the Friday night where I only had the steak from dinner and 6 beers Protein 0.7 and carbs were 3.2 (low carb beer) I know not good at all! I was out fishing in a boat and let my guard down, I was also tired when I got home so forgot about the cottage cheese and peanut butter. (I changed the before bed to 100g cottage cheese and 20g peanut butter, macros below)
This week I changed the diet a bit, to 200g of lean mince for dinner. I'm eating brocolini and asparagus replacing the just brocolli and didn't worry about exact macros after reading green veges are pretty much a go. I just weighed 200g with the two combined. Also changed the sweet potato to lentils (50g uncooked about 200g cooked). The berries I had this week were strawberries just because that's all the supermarket had and I can't stand the frozen ones! I'll go to the green grocer this weekend and look for some blue berries.
Meal 1- 7.00am
6 egg whites, 2 whole eggs Protein: 36g Carbs: 0g Fat: 10g
Oats ½ cup Protein: 5.2g Carbs: 30.5g Fat: 4.2g
Strawberries 1/4cup Protein: 1.0 Carbs: 8.7 Fat: 0
Total: Protein: 42.2g Carbs: 39.2g Fat: 14.2g
Meal 2 – 10.00am
Chicken 150g Protein: 46.5g Carbs: 0g Fat: 6g
Lentils 50g Protein: 14.05g Carbs: 28.5g Fat: 1g
Total: Protein: 60.55 g Carbs: 28.5g Fat: 7g
Meal 3 – 1.00pm
Tuna 200g Protein: 49.2g Carbs: 0g Fat: 2.2g
Four bean mix 200g Protein: 15.4g Carbs: 32.4 Fat: 1.4
Total: Protein: 64.8 g Carbs: 32.4g Fat: 3.6g
(Quarter onion mixed in)
Meal 4- 4.30pm
Chicken 150g Protein: 46.5g Carbs: 0g Fat: 6g
Brown rice 1cup cooked Protein: 2.5g Carbs: 23.5g Fat: 0g
Total: Protein: 49g Carbs: 23.5g Fat: 6g
WORKOUT (hour) 5.00pm
PWO
Hydroxyphase Protein: 27g Carbs: 0.2g Fat: 0.2g
CARDIO
Meal 5 – 7.00pm
Lean mince 200g Protein: 56g Carbs: 0g Fat: 30g
Half avocado 50g Protein: 1g Carbs: 4.5g Fat: 7.5g
Fresh veg 200g Protein: 4g Carbs: 14g Fat: 0g
Total: Protein: 61g Carbs: 18.5g Fat: 37.5g
Meal 6 – 10.00 pm (Before bed)
Cottage cheese 100g Protein: 10.3g Carbs: 2.5g Fat: 7.4g
Peanut butter 20g Protein: 5.7g Carbs 3.6g Fat 10.2g
Total Protein: 16g Carbs: 6.1g Fat: 17.6g
Protein: 320.55 Cal: 1282.2
Carb: 148.4 Cal: 593.6
Fat: 86.1 Cal: 774.9
Total Cal: 2650.7
That's the diet I followed this week, a tiny bit over maintenance calories.
Now to results.
First week I dropped to 77 from 79 not a whole lot. Now at the end of this week I'm up to 79.5. The fat % according to scale has been going up and down between 17.8% to 18.9% so no change. But my gym partner said my waist looks slimmer but I haven't noticed. Veins have come out a bit more during training though.
Now I don't think it's just the hydroxy cut I'm taking but I'm never hungry and seem to be eating a lot more than before. Should I be aiming for a little under maintenance calories for next weeks diet?
gbrice75, I saved a copy of all that info you put in the "Old guy making a come back" thread for the good/bad foods.
It says turkey breast is good in it but the supermarket has turkey mince on special this week; is this a no go? Full of fat?
As for training have gone 5 days each week these past 2 weeks, doing cardio pretty much every gym day. Looking at getting a treadmill for home to do cardio every morning. Read somewhere on here cardio is most effective in the morning?
Thanks for your continued help gbrice75.Last edited by _Daniel_; 10-22-2010 at 06:30 AM.
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