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  1. #1
    bigcwithane's Avatar
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    Arrow BigC's Maintain Log

    Stats
    181lbs today
    17-18%bf
    Here is my history when i was 16 i was 236lbs, I played football and lifted, but i got sick of being fat so i started to diet and I used weight watchers to help me out. I got down to about 180 and i felt i was still chubby so i started only eating chicken and broccoli and chicken salads and i would just have oatmeal for breakfast. then i dropped to 150 and still felt chubby cause my 6 pack wasnt showing really good so i started starving my self pretty much only eating salads and thats it for the most part in small portions i still had 5 meals a day spread out but i was starving myself and deffinitly cutting my muscle and the little fat i barley had left. but also while i was doing this i wasnt doing cardio i was lifting 3 days a week with dbs and a cable machine.after this i got down to about 140lbs, so it was bad. then i got sick of being little and also because i was starving myslef i would wake up in the night and eat junk food so i figured i needed help and needed to stop and start lifting like football again ang get bigger. so i started eating chicken and broccoli again and slowly upping my calories and tried bulking and then tried to maintain because i felt i was adding fat to fast, then i wanted to run a keto diet to cut to 10% and then slow bulk in the winter, but that plan failed. Keto just isnt working for me so i am going with a conventional vutting diet of 40/40/20 or a 45/35/20. Just not sure yet. my tdee is 2700 so i am going to start at 2500(which is what i am eating my keto at right now). Today is my last day of keto. I am going to post the 2500call diet up tonight with some pics so you can let me know if the bodyfat is more or less because i am just going by what i have seen on here and some other peoples pics.
    For training i am doing a 5x5
    cardio 5x/week on the treeadmil mostly because i have on in my basement, i will be doing am sessions from 45-60min lit
    please give me some comments, follow my progress, and help me on anything i am doing wrong.

  2. #2
    bigcwithane's Avatar
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    Cal/p/c/fat

    Meal 1 6:00 am
    1 scoop whey
    Total-120/24/3/1

    Meal 2 6:30 am
    4 serving egg whites
    100/20/0/0
    1 whole egg
    74/6.29/.38/4.97
    1/2 cup berries
    40/0/8.5/0
    3/4 cups dry oats
    218/9.09/38.05/46.93/8.55
    Total-432/35/46.93/8.55

    Meal 3 9:00 am
    2 slices ezekiel bread
    160/8/30/1
    5oz. Can tuna
    125/25/2.5/2.5
    Total-285/33/32.5/3.5

    Meal 4 11:30 am
    5 oz. 92/8% beef
    200/26.25/0/11.25
    2 cups broccoli
    62/5.13/12.08/.67
    Total-262/31.38/12.08/11.92

    Meal 5 2:00 pm
    5 oz. Chicken breast
    125/28.75/0/.62
    1 cup brown rice(cooked)
    170/4/36/1.5
    1 cup broccoli
    31/2.57/6.04/.35
    Total-326/35.32/42.04/2.46

    Meal 6 4:00 pm
    2 scoops whey
    240/48/6/2
    Cytocarb ( only until I run out then ill switch to oats)
    210/0/53/0
    Total-450/48/59/2

    Meal 7 5:00pm
    Same as meal 5
    Total-326/35.32/42.04/2.46

    Meal 8 7:30
    Same as meal 4
    Total-262/31.38/12.08/11.92

    Meal 9 10:00
    1 scoop casein
    120/24/3/1
    1/2 tbsp almond oil
    60/0/0/7
    Total-180/24/3/8

    Daily total-2523/273.78/249.62/50.81

    Recommend total-2500/250/250/5

    Trying to post pics currently but I can't figure out how to off my phone.

  3. #3
    bigcwithane's Avatar
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    [url=http://img338.imageshack.us/my.php?image=imag0045fb.jpg][/urhl]




    Let me know my body fat. I know it isn't the best lighting and quality but it is the best I have for now. I'll be posting pics every two weeks also to see changes

  4. #4
    gbrice75's Avatar
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    I'd say bodyfat is close to 20%. You're what's considered 'skinny fat'. You look like a thin guy with clothes on, but when they come off you have relatively high bodyfat and not much LBM.

  5. #5
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    All my pictures are relaxed tho too but yeah I lost most when I was in starvation Id say. Do you think my new diet is good or lower my calories or what?

  6. #6
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    I redid my tdee and bmr with 20%
    Lbm=65.4
    Bmr=1783.64
    Tdee=2763.092

  7. #7
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    Any comments on diet? Also should I just jump right out of keto tom morning and start the new diet or eas into carbs

  8. #8
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    Okay started today good. Did 60 min of cardio at 3.0-4.0 mph on a incline of 10. Then I had a shake for a quick protein shot. Half hour later I ate the breakfast as planned and as of now I just finished my second meal.

    Leave some comments or some criticism on my diet please. Let me know if there is anything that needs changed on the routine. Also I am going to start the madcow 5x5 instead of the one I started yesterday

  9. #9
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    Bump.

  10. #10
    scotty51312's Avatar
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    Quote Originally Posted by bigcwithane View Post
    Cal/p/c/fat

    Meal 1 6:00 am
    1 scoop whey
    Total-120/24/3/1
    good start
    Meal 2 6:30 am
    4 serving egg whites
    100/20/0/0
    1 whole egg
    74/6.29/.38/4.97
    1/2 cup berries
    40/0/8.5/0
    3/4 cups dry oats
    218/9.09/38.05/46.93/8.55
    Total-432/35/46.93/8.55
    another solid meal
    Meal 3 9:00 am
    2 slices ezekiel bread
    160/8/30/1
    5oz. Can tuna
    125/25/2.5/2.5
    Total-285/33/32.5/3.5
    good
    Meal 4 11:30 am
    5 oz. 92/8% beef
    200/26.25/0/11.25
    2 cups broccoli
    62/5.13/12.08/.67
    Total-262/31.38/12.08/11.92
    i'd go leaner on the beef 94/6
    Meal 5 2:00 pm
    5 oz. Chicken breast
    125/28.75/0/.62
    1 cup brown rice(cooked)
    170/4/36/1.5
    1 cup broccoli
    31/2.57/6.04/.35
    Total-326/35.32/42.04/2.46
    I'm assuming this is a pre work out meal if so it looks good, maybe a little much i like my pre work out meals to be light. Sweet potatoes would be another good carb source here
    Meal 6 4:00 pm
    2 scoops whey
    240/48/6/2
    Cytocarb ( only until I run out then ill switch to oats)
    This is a decent shake, i don't know whats in cytocarb, waxey maize would be good here. I like that or a combination of dextrose and oats for simple and complex carb mix. I feel a variety of carbs after your workout will refuel your glycogen stores better
    210/0/53/0
    Total-450/48/59/2

    Meal 7 5:00pm
    Same as meal 5
    Total-326/35.32/42.04/2.46

    Meal 8 7:30
    Same as meal 4
    Total-262/31.38/12.08/11.92
    3 meal exactly the same is setting yourself up for failure. Trust me while bulking i ate enough chicken that i thought i was going to grow feathers, you'll wanna look for alternative protien sources. turkey breast (not processed), lean steak
    Meal 9 10:00
    1 scoop casein
    120/24/3/1
    1/2 tbsp almond oil
    60/0/0/7
    Total-180/24/3/8
    I wouldnt' use almond oil here i'd replace that with a tbsp of almond butter or natty peanutbutter for another slow digesting protien

    Daily total-2523/273.78/249.62/50.81

    Recommend total-2500/250/250/5

    Trying to post pics currently but I can't figure out how to off my phone.
    Your macro's seem a little off to me i'd recheck your math. The diet looks good but personally i dont' like the 9 meals a day, Possibly go down to 8 and up your portion sizes.

    With this diet list your training regiment and we'll better understand whats going on. Also be specific on what goals you have with this diet

  11. #11
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    My goals are to maintain lbm even add a little while cutting body fat
    I am doing cardio 5x a week
    I am also doing a three day split with madcows 5x5 routine

    I also noticed my macros were a bit off I for got to add in the morning whey shake. How do I shorten my meals or make less. I don't really count the shakes as meals just posted them on here as meals so without those as meals it is only 7.

    Also I think the cytocarb is dextrose should I only do 2 scoops instead of 4 then do half a cup of oats?

  12. #12
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    Ok my personal thoughts are, cardio 5x a week is ok but just make sure its not high impact cardio. If you add in the shake thats gonna put you at your TDEE so you're eating maintenance calories. 5X5's are great for adding mass. If you can try moving your cardio to the am right after your first protien shake you'll get better results cause you're body is still kinda fasted from sleep. This will also increase your metabolism for the whole day. Carb supps are usually a combo of malodextrin and dextrose. If i were you id definitley split my post workout carbs between that and oats. I prefer putting the oats in a blender and making them into powder before putting them in a shake. I'd personally like to follow you're progress because i was a "skinny fat" guy when i started and instead of eating maintenance i went straight to bulk and became a "muscle fat guy" Bodyfat percentage stayed the same waistline stayed the same i just packed on a lot of wieght in my chest shoulders and legs. Hopefully you can lean and gain at the same time instead of being like me and having to cut like i am now

  13. #13
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    Well what I do is wake up and do lit cardio then have a shake than I wait a half hour and eat breakfast.I don't think I should have the shake then cardio because couldn't that defeat the purpose of burning fat while doing cardio because I would just be burning up the shake I just had and not my stored fat

  14. #14
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    either way is fine. I prefer the protien first to stop the overnight catabolism, Others like LB prefer cardio totally fasted.

  15. #15
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    Yeah so besides those things everything looks good you think. Also I was wondering if I should only do 1 scoop whey pwo to lower my cals a bit. And also I don't want natty pb because I end up stuffing my face with pb. It's my weakness

  16. #16
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    Quote Originally Posted by bigcwithane View Post
    Cal/p/c/fat

    Meal 1 6:00 am
    1 scoop whey
    Total-120/24/3/1

    Meal 2 6:30 am
    4 serving egg whites
    100/20/0/0
    1 whole egg
    74/6.29/.38/4.97
    1/2 cup berries
    40/0/8.5/0
    3/4 cups dry oats
    218/9.09/38.05/46.93/8.55
    Total-432/35/46.93/8.55

    Meal 3 9:00 am
    2 slices ezekiel bread
    160/8/30/1
    5oz. Can tuna
    125/25/2.5/2.5
    Total-285/33/32.5/3.5

    Meal 4 11:30 am
    5 oz. 92/8% beef
    200/26.25/0/11.25
    2 cups broccoli
    62/5.13/12.08/.67
    Total-262/31.38/12.08/11.92

    Not a huge deal, but try to find 93/7 or better. Also, i'd be doing carbs in a meal this early in the day (and therefore a leaner protein) but this is up to you

    Meal 5 2:00 pm
    5 oz. Chicken breast
    125/28.75/0/.62
    1 cup brown rice(cooked)
    170/4/36/1.5
    1 cup broccoli
    31/2.57/6.04/.35
    Total-326/35.32/42.04/2.46

    Meal 6 4:00 pm
    2 scoops whey
    240/48/6/2
    Cytocarb ( only until I run out then ill switch to oats)
    210/0/53/0
    Total-450/48/59/2

    I guess this is PWO?

    Meal 7 5:00pm
    Same as meal 5
    Total-326/35.32/42.04/2.46

    Meal 8 7:30
    Same as meal 4
    Total-262/31.38/12.08/11.92

    Good place for this meal here

    Meal 9 10:00
    1 scoop casein
    120/24/3/1
    1/2 tbsp almond oil
    60/0/0/7
    Total-180/24/3/8

    Nothing wrong with the almond oil, fine meal before bed

    Daily total-2523/273.78/249.62/50.81

    Recommend total-2500/250/250/5

    Trying to post pics currently but I can't figure out how to off my phone.
    Sorry i'm late to this, but i'm watching you brotha. I know Scotty got you already, but I figured i'd throw in my .02. You actually don't have 9 meals because meal 1 is just a quick shake to break the fast - I do the same. 8 meals is great, I say stick with it. Food choices are excellent, although i'd like to see 1 fish meal in there each day, maybe in meal 7. It would be an excellent place for a piece of salmon or trout or something like that. Provided your numbers are all close, I think you'll do very well on this diet!

  17. #17
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    Thanks gb yeah protein sources very I have tuna extra lean ground turkey some lean steak and Atlantic salmon. Also I am switching to the pwo to 1/2 cup oats and 1/2 cytocarb. I also have sweet potatoes and tame for other sources

  18. #18
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    Sound good bro! Keep us posted.

  19. #19
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    Okay everything went plannwd for today my totals came out to 2243 cal , 55 g fat, 178g carb, and 253g protein
    Total was lower today because today wasn't a training day but tom is my second day of the 5x5 routine. I will update after my lifting session at 3

  20. #20
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    I think you might benefit more from a clean bulk. You should be able to put on some muscle pretty easily if your diet is good since you've gotten so small. Being chubby when you're big usually looks alot better than being chubby and small IMO. Also you'll raise your BMR by adding muscle, so when you diet off the extra fat it wont be on really low calories.

  21. #21
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    I am not gonna weigh in too much because I won't be able to follow through and don't wanna leave anyone hanging... But I think you should cut and get rid of all that bf, not worry about lbm as there isn't much (no offense) and then bulk. You could also eat at like at low deficit and just do a ton of cardio but I would want to wipe my slate clean and start over as the muscle you have will be easy to gain back (if you lose much at all), and it will be much easier to keep the fat off.

  22. #22
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    Hey thanks for the support in my thread. Hope to see you around.
    Listen. I think your diet looks fine with the minor adjustments you were given. However I may not be very clear on your goal. You have gotten some dif advise so lets be clear. What is your Main Goal right now? Are you wanting to cut (goal%?) and not worrying about the muscle loss (if any) for now?

    If so - I am thinking your calories are high. Scotty / GB??

    I am happy to see that it looks like you have done some reading and research before putting something together for yourself this time. Last time you kinda went at it blindly didn't you? I've been there. It doesn't work. lol Hey Keep up the good work and post updates regularly. Your in the right place for all the help you need.

  23. #23
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    Quote Originally Posted by Cousinbutch View Post
    I think you might benefit more from a clean bulk. You should be able to put on some muscle pretty easily if your diet is good since you've gotten so small. Being chubby when you're big usually looks alot better than being chubby and small IMO. Also you'll raise your BMR by adding muscle, so when you diet off the extra fat it wont be on really low calories.
    Thanks for your input. I agree I put on muscle pretty easy but I also don't want to be super chubby and big that is why I think with this diet I can lower fat and gain a little lbm

  24. #24
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    Thanks for chiming in twist. The only thing is I dont want to just get skinny again like I was. Right now I'm eating at a slight deficit like you said and I am also doing 5 days cardio 45 min to 60 mins. Does this look good

  25. #25
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    No problem first I'm interested in seeing you progress as well as me brotha. My goal is to lower body fat but stay or gain lbm. That is the reason my calories are only a slight deficit. Thanks for telling me I did good planning this one. Keto was just to confusing to me lol

  26. #26
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    Quote Originally Posted by bigcwithane View Post
    No problem first I'm interested in seeing you progress as well as me brotha. My goal is to lower body fat but stay or gain lbm. That is the reason my calories are only a slight deficit. Thanks for telling me I did good planning this one. Keto was just to confusing to me lol
    Gotcha. If that is yor goal then your calories are prob fine. Your on the right track. Just keep in mind. The path you are taking is a really tough one! It is a slow process to lose the fat and retain the muscle. You'll have to hang in for the long haul. You can do it though with determination and dedication. Here's to you Bro! Go get em.

  27. #27
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    Quote Originally Posted by First6 View Post
    Gotcha. If that is yor goal then your calories are prob fine. Your on the right track. Just keep in mind. The path you are taking is a really tough one! It is a slow process to lose the fat and retain the muscle. You'll have to hang in for the long haul. You can do it though with determination and dedication. Here's to you Bro! Go get em.
    thanks first6.

  28. #28
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    Quick question. For anyone who has done a ckd keto diet did you notice once you switched to a normal diet you s*** four thousand times a day! Just wondering if this only is happening to me or if it happend to some others too

  29. #29
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    Quick update for everyone just finished my second day of the 5x5 today was a lower power day. Things when good. Diet has been 100%,I haven't felt hungry or needing to eat anymore I feel satisfied until my next meal but when it is time for the next meal I'm hungry and ready to eat, also no am cardio today because it was legs day, but tom I will do 45 mins in the am on a empty stomach.

  30. #30
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    Quote Originally Posted by bigcwithane View Post
    Quick question. For anyone who has done a ckd keto diet did you notice once you switched to a normal diet you s*** four thousand times a day! Just wondering if this only is happening to me or if it happend to some others too
    Just the fiber doing it's job, don't worry.

    Speaking of sh!tting - I just set a personal record. That mofo was outta the water like 5 inches lol! Ok, sorry for the hijack, and you can all go back to eating your dinner now! -P

  31. #31
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    Hahaha oh I know about those 5 foot sh!ts Haha

    I have a question do you guys think I could run a prohormone. I've been doing sone research on which ones are effective.what's your guys thought? Yes,no,maybe so?

  32. #32
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    Okay rest of the day went good. Finished with 2558cal,49g fat,244g carbs,278gprotein

  33. #33
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    Those cals are high. IMO you do not have 2500 calories worth of lbm. You better up your cardio lol. Keep in mind the ONLY time I have ever cut I upped my calories 200 above tdee and ate 65% of my cals in green veggies and did cardio 2x per day. Held onto every little pound of lbm and got lean as hell.

  34. #34
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    Don't have any advice, you are completely covered with great guru's in that dept, but wanted to encourage and support you for being accountable and committed.

  35. #35
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    Quote Originally Posted by Twist View Post
    Those cals are high. IMO you do not have 2500 calories worth of lbm. You better up your cardio lol. Keep in mind the ONLY time I have ever cut I upped my calories 200 above tdee and ate 65% of my cals in green veggies and did cardio 2x per day. Held onto every little pound of lbm and got lean as hell.
    I'm not going for a complete cut that is why cals are a little below maitnence. Do you think 5 days of 45-60 min of cardio is good. Also if I don't see results in two weeks I will drop calories another 200.

  36. #36
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    Quote Originally Posted by tbody66 View Post
    Don't have any advice, you are completely covered with great guru's in that dept, but wanted to encourage and support you for being accountable and committed.
    Thanks for your support

  37. #37
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    Started off today with 45 min of cardio at 3.0-4.0mph at a 10incline on a empty stomach and just finished meal 4.

    Any comments on the prohormons

  38. #38
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    IDK anything about ph

  39. #39
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    U want to use ph to help with the cut? Or to bulk later? Personally I'm not a fan of ph in general way too liver toxic. To me no different than running a dbol only cycle. Just stick to injectables.

  40. #40
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    Quote Originally Posted by alluprbdy View Post
    U want to use ph to help with the cut? Or to bulk later? Personally I'm not a fan of ph in general way too liver toxic. To me no different than running a dbol only cycle. Just stick to injectables.
    I would like too run dbol but I feel people will say I'm too young on here for a cycle so I figured maybe ph weren't to bad.

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