Diet and Excersise Log.

[westcoastriot]

Here we go again! I came here to find a quick fix and learned that it does not exist! So Im going natural and my goal is to hit 15% BF before summer time rolls around again. I live/work in an isolated work camp so I've got a few different contributing circumstances which make this a little tricky at times, but Im hoping with a little help and a lot of determination I'll be able to achieve this goal.

Age-29
Hight-6"1'
Wight- 212lbs
BF% 27

BMR (Basal Metabolic Rate) = 2116 calories
TDEE (Total Daily Energy Expenditure)= 3650 calories based on a 7day training regime.
Weight Loss = 3150 calories (seems a little high to me)
To effectively lose weight SUBTRACT 500 calories a day from TDEE

40% Protein = 1460 calories = 365g protien
40% Carbohydrate = 1460 calories = 365g carbs
20% Fat = 730 calories = 81g fat

My daily schedule is this; (7 days a week while working)

4:30pm Wake up
4:40pm-5:30pm Gym
5:45pm-615pm Dinner
630pm-730am Work
8:00am-9:00am Gym
9:00am-930am Breakfast
10:00am Bed

Gym routine is:

2 miles on tread with a 3.5 incline at 6.2 miles an hour speed.
3x 12 sets of shoulder press (35lbs free weights)
100 chin ups with 5 varying depths. Close to wide grips.
200 pushups
200 (raise knees to chin) crunches
200 (lying down and mimicking pedaling a bike) Dont know the name for it.
3x 12 bicep curls (35lbs free weights)
3x 12 bench press (35lbs free weights)

I have access to
a bench (broken multi gym)
2x 35lbs dumbells
2x 15lbs dumbells
Chin up bar with varying grips
A throw rug for the floor
A treadmill
A chair
A bed

MEAL PLANNING (incomplete calorie count)

5 meals a day. Including PWO nutrition.

430pm-530pm GYM

Vitamins/anti oxidants/omegas

545pm-615pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or
Ribs
Or
Steak (Saturdays only)
Or
Fish (white/salmon)
Or
Pork roast
Rice(white)/potatoes(Russet)/Pasta(penne)
Steamed veggies (includes butter)

830pm Meal 2
2 whole egg -204 cal. 14 g. fat / 2 g. carb. / 14 g. pro.
Half turkey sandwich on rye
Half portion of cooked protein (chicken breast, steak, fish)
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.

1200am Meal 3
Large salad (greek/green) or
½ cu p of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available)
1 whole egg (boiled)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Left over salad
Half turkey sandwich

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal. 21 g. fat / 3 g. carb. / 21 g. pro
2 pieces rye toast (with butter)
200g non fat yogurt
1 cup of red grapes – 110 cal. 0.3 g.fat / 29 g. carb /
2 all beef sausages

1000am Bed

Vitamins/anti oxidants/omegas


My monthly schedule is this

Mon-Mon
Days off are not allowed until 28 are worked. But usually we work around 40 days on, 7 days off.
*Work is 7 days a week
*I am able to eat at any time while on shift as long as Im not too busy with my hands. I work in the oil/gas industy out in Northern Canada.
Here is a list of available camp foods which do fluctuate frequently depending on road closures, ordering, etc.

AVAILABLE
Dinner always consists of
2 choices of protein minimal. (beef, chicken, pork, fish,sausages) *50% of the time it’s deep fried.
Starch (potatoes, rice, or pasta)
Steamed Veggies with butter (Butter is not optional)

Salad bar always has:
Green salad,
Pickles,
Sweet red beats
2% cottage cheese (while supplies last)
Pasta salad or greek salad or Italian salad.


Sandwich cooler has;
Sandwiches, (all types of meat with processed cheese on white/brown/rye bread. No mayo/mustard/lettuce or veg.) Yeah…they’re pretty shitty sandwiches.
Natural cheese slices,
Apples,
Plums,
Red Grapes,
Baby carrots,
Celery,
Broccoli
Coliflower
Radishes
Snap peas
Boiled eggs,
Slices of summer sausage
Loaves of bread (white/brown/rye)
V8 juice (original)
Salsa

Cookies,
Ice cream
Cakes and pastries

BREAKFAST MENU

Watermelon,
Honey Dew
Cantalope
Pineapple
Blueberries
Frozen strawberries/raspberries (may contain extra sugars)
Scrabbled eggs,
Scrambled eggs with cheese,
Bacon, (pork)
Sausages, (beef or pork)
Pancakes,
French toast
Hashbrowns
Porridge
Toast (white/brown/rye)
Tea/coffee
Eggs any style off the flat top


*I do have a fridge and freezer at work, with a george forman grill too*

*Im a few hours roundtrip from the nearest town but I can bring in supplies after my days off.*

*I’ll load up on protein shakes if I need to supplement my protein intake*

I know my diet isn’t 100% complete yet, but I figured I’d post what I had so far. I seem to be running out of time to work on this because our job scope is getting so intense that my internet access is getting cut shorter and shorter. I’ll keep plugging away and see if I can finish counting up the carbs/pro/fat and calories.

Let me know if there’s any other information that I missed.

At the moment it seems like Im getting stronger and my muscles are definitely getting bigger, and Im getting hungrier too, but after 3 months my BF (according to my scale) hasn't budged an inch. In fact it appears to be slowly going up! And visually I still only look good with a shirt on. What do I have to do to make my abs pop? Just once it would be nice to have a six pack instead of a pony keg...

[gbrice75]

Here we go again! I came here to find a quick fix and learned that it does not exist! So Im going natural and my goal is to hit 15% BF before summer time rolls around again. I live/work in an isolated work camp so I've got a few different contributing circumstances which make this a little tricky at times, but Im hoping with a little help and a lot of determination I'll be able to achieve this goal.

Age-29
Hight-6"1'
Wight- 212lbs
BF% 27

BMR (Basal Metabolic Rate) = 2116 calories
TDEE (Total Daily Energy Expenditure)= 3650 calories based on a 7day training regime.
Weight Loss = 3150 calories (seems a little high to me)
To effectively lose weight SUBTRACT 500 calories a day from TDEE

40% Protein = 1460 calories = 365g protien
40% Carbohydrate = 1460 calories = 365g carbs
20% Fat = 730 calories = 81g fat

My daily schedule is this; (7 days a week while working)

4:30pm Wake up
4:40pm-5:30pm Gym
5:45pm-615pm Dinner
630pm-730am Work
8:00am-9:00am Gym
9:00am-930am Breakfast
10:00am Bed

Gym routine is:

2 miles on tread with a 3.5 incline at 6.2 miles an hour speed.
3x 12 sets of shoulder press (35lbs free weights)
100 chin ups with 5 varying depths. Close to wide grips.
200 pushups
200 (raise knees to chin) crunches
200 (lying down and mimicking pedaling a bike) Dont know the name for it.
3x 12 bicep curls (35lbs free weights)
3x 12 bench press (35lbs free weights)

I have access to
a bench (broken multi gym)
2x 35lbs dumbells
2x 15lbs dumbells
Chin up bar with varying grips
A throw rug for the floor
A treadmill
A chair
A bed

MEAL PLANNING (incomplete calorie count)

5 meals a day. Including PWO nutrition.

430pm-530pm GYM

Vitamins/anti oxidants/omegas

545pm-615pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or
Ribs
Or
Steak (Saturdays only)
Or
Fish (white/salmon)
Or
Pork roast
Rice(white)/potatoes(Russet)/Pasta(penne)
Steamed veggies (includes butter)

Stick with the chicken and fish as much as possible. Ribs are out of the question unless they're the ONLY option, which shouldn't be the case since you said 2 protein's minimum each night. Have the steak on Saturday's. Stick with the rice or potatoes, they're white but if that's all you have, so be it. In this case i'd forego the veggies due to the butter. Make yourself a large green leafy salad instead (hopefully it's decent lettuce?)

830pm Meal 2
2 whole egg -204 cal. 14 g. fat / 2 g. carb. / 14 g. pro.
Half turkey sandwich on rye
Half portion of cooked protein (chicken breast, steak, fish)
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.

Full portion of protein, drop the sandwich. You said you have access to oats (porridge), right? If so, make it your staple carb since everything else seems to be refined white carbs. Probably don't need the eggs here.

1200am Meal 3
Large salad (greek/green) or
½ cu p of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available)
1 whole egg (boiled)

Any access to an animal protein source here? If not, can you do egg whites or only whole eggs? Do they make the hard boiled at all?

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Left over salad
Half turkey sandwich

Again, i'd drop the sandwich. Not sure why the casein shake here, but I know you schedule is wacky. I would switch this to before bed, and move your bedtime meal here (if possible, but i guess they don't serve breakfast food at this time)

730am-830am Gym

Ok, on the above meal - you definitely want a lean protein and a complex carb, didn't realize it was your pre-workout meal. Any access to oats at this time?

900am-930 Breakfast
3 eggs scrambled 306 cal. 21 g. fat / 3 g. carb. / 21 g. pro
2 pieces rye toast (with butter)
200g non fat yogurt
1 cup of red grapes – 110 cal. 0.3 g.fat / 29 g. carb /
2 all beef sausages

Drop the toast, do oats. Drop the sugary grapes, definitely drop the fatty sausages. Do egg whites if possible.

1000am Bed

Vitamins/anti oxidants/omegas


My monthly schedule is this

Mon-Mon
Days off are not allowed until 28 are worked. But usually we work around 40 days on, 7 days off.
*Work is 7 days a week
*I am able to eat at any time while on shift as long as Im not too busy with my hands. I work in the oil/gas industy out in Northern Canada.
Here is a list of available camp foods which do fluctuate frequently depending on road closures, ordering, etc.

AVAILABLE
Dinner always consists of
2 choices of protein minimal. (beef, chicken, pork, fish,sausages) *50% of the time it’s deep fried.
Starch (potatoes, rice, or pasta)
Steamed Veggies with butter (Butter is not optional)

Salad bar always has:
Green salad,
Pickles,
Sweet red beats
2% cottage cheese (while supplies last)
Pasta salad or greek salad or Italian salad.


Sandwich cooler has;
Sandwiches, (all types of meat with processed cheese on white/brown/rye bread. No mayo/mustard/lettuce or veg.) Yeah…they’re pretty shitty sandwiches.
Natural cheese slices,
Apples,
Plums,
Red Grapes,
Baby carrots,
Celery,
Broccoli
Coliflower
Radishes
Snap peas
Boiled eggs,
Slices of summer sausage
Loaves of bread (white/brown/rye)
V8 juice (original)
Salsa

Cookies,
Ice cream
Cakes and pastries

BREAKFAST MENU

Watermelon,
Honey Dew
Cantalope
Pineapple
Blueberries
Frozen strawberries/raspberries (may contain extra sugars)
Scrabbled eggs,
Scrambled eggs with cheese,
Bacon, (pork)
Sausages, (beef or pork)
Pancakes,
French toast
Hashbrowns
Porridge
Toast (white/brown/rye)
Tea/coffee
Eggs any style off the flat top


*I do have a fridge and freezer at work, with a george forman grill too*

*Im a few hours roundtrip from the nearest town but I can bring in supplies after my days off.*

*I’ll load up on protein shakes if I need to supplement my protein intake*

I know my diet isn’t 100% complete yet, but I figured I’d post what I had so far. I seem to be running out of time to work on this because our job scope is getting so intense that my internet access is getting cut shorter and shorter. I’ll keep plugging away and see if I can finish counting up the carbs/pro/fat and calories.

Let me know if there’s any other information that I missed.

At the moment it seems like Im getting stronger and my muscles are definitely getting bigger, and Im getting hungrier too, but after 3 months my BF (according to my scale) hasn't budged an inch. In fact it appears to be slowly going up! And visually I still only look good with a shirt on. What do I have to do to make my abs pop? Just once it would be nice to have a six pack instead of a pony keg...

Welcome bro, and congrats for making the effort to change yourself. I want to say THANK YOU for posting in such a legible and easy to read format! They are few and far between!

I'm not going to go too far into it right now, and honestly I didn't read every food choice available to you, so i'll just make diet recommendations. I understand you're in a unique position where everything isn't available to you, so all I can say is do your absolute best to be diligent in what you eat. See bold comments above in the diet

[tbody66]

We're here for you. You are definitely heading in the right direction. Makes me not take all I have available for me in food choices and gym equipment for granted.

[westcoastriot]

Thanks for the reception GB. I've seen your postings around, and they always appear to be honest and reliable. I'll make those adjustments to the diet over the next couple of days and get it dialed in and hopefully I'll get a chance to finish figuring out all my macros. As for having access to food while at work, I have to pack all the food I need for the day, before I leave camp. As for getting a hold of egg whites from the cook, I don't see it being possible. My crew is having major difficulties just getting enough hot food for the day out of them so I doubt very much that they'll entertain the idea of separating egg whites for us as well. What I can do is buy some in a carton and have them cook 'em up for me instead. Just gonna have to wait till my next rotation to get some. We do have boiled eggs aplenty though.

Should I be staying away from all the fruit salads and melons then? I thought I read somewhere on this board that fruit was good for production of glycogen in the liver?

As for the condition of our lettuce, it's alright, but thats usually all that's in the salad. I'll cut out the buttered veg, but a lot of the times we're served mashed potatoes, and so I'll assume that they're also loaded with cream and butter. Hell! Maybe I'll just switch right now to straight rice.

But thanks again for taking the time to respond and for the advice.

On a side note, I liked the thread that you posted on mental health. I think you have a knack for expressing those thoughts that everyone has, but no one voices.

[westcoastriot]

We're here for you. You are definitely heading in the right direction. Makes me not take all I have available for me in food choices and gym equipment for granted.

Thanks for the encouragement tb66. I hear you on the restrictions! Every time I get to a real gym now, Im like a kid at the circus! Once I can get some pictures, I'll post them up so there's a visual progress report to go with the updates.

If anyone has any exercise suggestions to do with my limited equipment let me know. Right now my routine is pretty boring, but I am seeing some gains, just not as much as I'd like.

Cheers!

[Twist]

Here we go again! I came here to find a quick fix and learned that it does not exist! So Im going natural and my goal is to hit 15% BF before summer time rolls around again. I live/work in an isolated work camp so I've got a few different contributing circumstances which make this a little tricky at times, but Im hoping with a little help and a lot of determination I'll be able to achieve this goal.

Age-29
Hight-6"1'
Wight- 212lbs
BF% 27

BMR (Basal Metabolic Rate) = 2116 calories
TDEE (Total Daily Energy Expenditure)= 3650 calories based on a 7day training regime.
Weight Loss = 3150 calories (seems a little high to me)
To effectively lose weight SUBTRACT 500 calories a day from TDEE
Don't use tdee, your calories should be about 2,300 or less. You are tall but don't have much muscle to support, so no need for high calories. Lower it to about 2300.


40% Protein = 1460 calories = 365g protien
40% Carbohydrate = 1460 calories = 365g carbs
20% Fat = 730 calories = 81g fat

My daily schedule is this; (7 days a week while working)

4:30pm Wake up
4:40pm-5:30pm Gym
5:45pm-615pm Dinner
630pm-730am Work
8:00am-9:00am Gym
9:00am-930am Breakfast
10:00am Bed
SO YOU ARE AWAKE FOR 29.5 HOURS STRAIGHT?!? AND YOU GO TO THE GYM TWICE AND ONLY EAT TWO MEALS?

Gym routine is:

2 miles on tread with a 3.5 incline at 6.2 miles an hour speed.
3x 12 sets of shoulder press (35lbs free weights)
100 chin ups with 5 varying depths. Close to wide grips.
200 pushups
200 (raise knees to chin) crunches
200 (lying down and mimicking pedaling a bike) Dont know the name for it.
3x 12 bicep curls (35lbs free weights)
3x 12 bench press (35lbs free weights)
We can work on this but we should figure out the rest first. At this point focus on cardio while I figure out wtf is up with your life. See comments following quote.

I have access to
a bench (broken multi gym)
2x 35lbs dumbells
2x 15lbs dumbells
Chin up bar with varying grips
A throw rug for the floor
A treadmill
A chair
A bed
So are you in jail?

MEAL PLANNING (incomplete calorie count)

5 meals a day. Including PWO nutrition.

430pm-530pm GYM

Vitamins/anti oxidants/omegas

545pm-615pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or
Ribs
Or
Steak (Saturdays only)
Or
Fish (white/salmon)
Or
Pork roast
Rice(white)/potatoes(Russet)/Pasta(penne)
Steamed veggies (includes butter)

830pm Meal 2
2 whole egg -204 cal. 14 g. fat / 2 g. carb. / 14 g. pro.
Half turkey sandwich on rye
Half portion of cooked protein (chicken breast, steak, fish)
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.

1200am Meal 3
Large salad (greek/green) or
½ cu p of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available)
1 whole egg (boiled)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Left over salad
Half turkey sandwich

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal. 21 g. fat / 3 g. carb. / 21 g. pro
2 pieces rye toast (with butter)
200g non fat yogurt
1 cup of red grapes – 110 cal. 0.3 g.fat / 29 g. carb /
2 all beef sausages

1000am Bed

Vitamins/anti oxidants/omegas

GB has you worked out on the diet portion, but honestly that is only part of your issue, a small part.


My monthly schedule is this

Mon-Mon
Days off are not allowed until 28 are worked. But usually we work around 40 days on, 7 days off.
*Work is 7 days a week
*I am able to eat at any time while on shift as long as Im not too busy with my hands. I work in the oil/gas industy out in Northern Canada.
Here is a list of available camp foods which do fluctuate frequently depending on road closures, ordering, etc.

AVAILABLE
Dinner always consists of
2 choices of protein minimal. (beef, chicken, pork, fish,sausages) *50% of the time it’s deep fried.
Starch (potatoes, rice, or pasta)
Steamed Veggies with butter (Butter is not optional)
If its deep fried then eat in a very small portion, choose the best choice best on whats available.

Salad bar always has:
Green salad,1
Pickles,
Sweet red beats
2% cottage cheese (while supplies last)2
Pasta salad or greek salad or Italian salad.


Sandwich cooler has;
Sandwiches, (all types of meat with processed cheese on white/brown/rye bread. No mayo/mustard/lettuce or veg.) Yeah…they’re pretty shitty sandwiches.
Natural cheese slices,
Apples,3
Plums,
Red Grapes,
Baby carrots,4
Celery,
Broccoli5
Coliflower6
Radishes
Snap peas7
Boiled eggs,BIG ONE 8
Slices of summer sausage
Loaves of bread (white/brown/rye)use rye 9
V8 juice (original)10
Salsa

Cookies,
Ice cream
Cakes and pastries

BREAKFAST MENU

Watermelon,
Honey Dew
Cantalope
Pineapple
Blueberries11
Frozen strawberries/raspberries (may contain extra sugars)
Scrabbled eggs,12
Scrambled eggs with cheese,
Bacon, (pork)
Sausages, (beef or pork)
Pancakes,
French toast
Hashbrowns
Porridgeidk how good this really is... 13
Toast (white/brown/rye)rye 14
Tea/coffee
Eggs any style off the flat top good 15


*I do have a fridge and freezer at work, with a george forman grill too*

*Im a few hours roundtrip from the nearest town but I can bring in supplies after my days off.*

*I’ll load up on protein shakes if I need to supplement my protein intake*

I know my diet isn’t 100% complete yet, but I figured I’d post what I had so far. I seem to be running out of time to work on this because our job scope is getting so intense that my internet access is getting cut shorter and shorter. I’ll keep plugging away and see if I can finish counting up the carbs/pro/fat and calories.

Let me know if there’s any other information that I missed.

At the moment it seems like Im getting stronger and my muscles are definitely getting bigger, and Im getting hungrier too, but after 3 months my BF (according to my scale) hasn't budged an inch. In fact it appears to be slowly going up! And visually I still only look good with a shirt on. What do I have to do to make my abs pop? Just once it would be nice to have a six pack instead of a pony keg...

Your diet should be made up of the things I numbered. If you can stand to do every meal with a small glass of v8, a piece of rye bread, and 4-6 eggs, more power to ya lol. But we got more to work on than just that.

So I need to know why you are awake for 29.5 hours straight and only eat two meals and wtf is going on with your jailhouse work equipment. You are in a messed up situation. I also want to know are you ok with losing weight and not worrying about muscle mass? I am not saying that you will drop muscle mass (most of the people I work with drop very little if any), just would you have a problem starting from scratch just at a reasonable bodyfat?

At 27%bf your muscles don't really matter much. I would like you to post a pic if you have time. You can pm me and I will give you my email if you don't want it public. But seriously your schedule is jacked. I would work on getting rid of bf, then building muscles because we can afford to add muscle with some less healthy foods and up cardio to keep fat off. But trying to cut fat while eating bad foods is gonna be impossible, especially with the foods provided. I would recommend doing a severe calorie deficit(2200), cutting bf out, then building and maintaining bf levels. I can't see a way to preserve muscle and cut bf with those choices of food.

Hope they are paying you well lol.

[Twist]

Thanks for the reception GB. I've seen your postings around, and they always appear to be honest and reliable. I'll make those adjustments to the diet over the next couple of days and get it dialed in and hopefully I'll get a chance to finish figuring out all my macros. As for having access to food while at work, I have to pack all the food I need for the day, before I leave camp. As for getting a hold of egg whites from the cook, I don't see it being possible. My crew is having major difficulties just getting enough hot food for the day out of them so I doubt very much that they'll entertain the idea of separating egg whites for us as well. What I can do is buy some in a carton and have them cook 'em up for me instead. Just gonna have to wait till my next rotation to get some. We do have boiled eggs aplenty though.eat all boiled eggs at every meal if there is no healthy alternative for protein.

Should I be staying away from all the fruit salads and melons then? I thought I read somewhere on this board that fruit was good for production of glycogen in the liver? yea it is, unfortunately you don't want that. You wanna be able to deplete your glycogen so your body burns fat.

As for the condition of our lettuce, it's alright, but thats usually all that's in the salad. I'll cut out the buttered veg, but a lot of the times we're served mashed potatoes, and so I'll assume that they're also loaded with cream and butter. Hell! Maybe I'll just switch right now to straight rice.

But thanks again for taking the time to respond and for the advice.

On a side note, I liked the thread that you posted on mental health. I think you have a knack for expressing those thoughts that everyone has, but no one voices.

bold above

[westcoastriot]

Ok GB. I made the changes on paper at least to the diet suggestions you had.
As for getting oatmeal at dinner time...I might just have to hoard it from the morning. Oh well. It doesn't taste that good in the mornings, so how much worse could it get after 12 hours of sitting? Im also thinking that it might be in my best interest to pick up a slow cooker and some wild rice to supplement the carbs. Maybe I'll pick up a box of chicken breasts too and just leave them at work...

MEAL PLANNING
5 meals a day. Including PWO nutrition.

430pm-530pm GYM

Vitamins/anti oxidants/omegas

545pm-600pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or Steak (Saturdays only)
Or Fish (white/salmon)
Or Pork roast/chops
1 cup cooked Rice(white) 194 cal/0.8g Fat/41.4g Carb/3.6g Pro
or ½ cup of potatoes(Russet) 134 cal/ .1g Fat/29.5g Carb/3.6g Pro
Green salad 33cal/0.2g Fat/6.6g Carb/2.6g Pro
(811Cal/10.1g Fat/77.5g Carb/75.8 Pro)

830pm Meal 2
Full portion of cooked protein (chicken breast, steak, fish) 450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
1 cup of rice (white) 194 cal/0.8g Fat/41.4g Carb/3.6g Pro
(714Cal/9.8g Fat/59.4 Carb/70.6g Pro)

1200am Meal 3
Large salad (greek/green) 33cal/0.2g Fat/6.6g Carb/2.6g Pro
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available) 90cal/2.5g Fat/6g Carb/11g Pro
1 whole egg (boiled) 102 Cal/7.0g Fat/ 1g Carb/7g Pro
(200Cal/4.7g Fat/17.6gCarb/16.6g Pro)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Any left over protiens
1 cup raw veggies 77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
(197Cal/3g Fat/8g Carb/27g Pro)

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal./21 g. fat/3 g. carb./21 g. pro
1 cup Porridge 694 Cal/16.6g Fat/111.2g Carb/25g pro
200g non fat yogurt 50 cal/1.5g fat/3g carb/5g pro
(1050Cal/52.6g Fat/117.2g Carb/51g Pro)

TOTAL COUNT:
Calories: 2972
Fat: 98.1g (882.9Cal)
Carb: 279.7g (1118.8Cal)
Pro: 241.0g (964.0Cal)

Something seems wrong to me here...

Is my ratio going to work for cutting?

[westcoastriot]

Ok GB. I made the changes on paper at least to the diet suggestions you had.
As for getting oatmeal at dinner time...I might just have to hoard it from the morning. Oh well. It doesn't taste that good in the mornings, so how much worse could it get after 12 hours of sitting? Im also thinking that it might be in my best interest to pick up a slow cooker and some wild rice to supplement the carbs. Maybe I'll pick up a box of chicken breasts too and just leave them at work...

MEAL PLANNING
5 meals a day. Including PWO nutrition.

430pm-530pm GYM

Vitamins/anti oxidants/omegas

545pm-600pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or Steak (Saturdays only)
Or Fish (white/salmon)
Or Pork roast/chops
1 cup cooked Rice(white) 194 cal/0.8g Fat/41.4g Carb/3.6g Pro
or ½ cup of potatoes(Russet) 134 cal/ .1g Fat/29.5g Carb/3.6g Pro
Green salad 33cal/0.2g Fat/6.6g Carb/2.6g Pro
(811Cal/10.1g Fat/77.5g Carb/75.8 Pro)

830pm Meal 2
Full portion of cooked protein (chicken breast, steak, fish) 450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
1 cup of rice (white) 194 cal/0.8g Fat/41.4g Carb/3.6g Pro
(714Cal/9.8g Fat/59.4 Carb/70.6g Pro)

1200am Meal 3
Large salad (greek/green) 33cal/0.2g Fat/6.6g Carb/2.6g Pro
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available) 90cal/2.5g Fat/6g Carb/11g Pro
1 whole egg (boiled) 102 Cal/7.0g Fat/ 1g Carb/7g Pro
(200Cal/4.7g Fat/17.6gCarb/16.6g Pro)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Any left over protiens
1 cup raw veggies 77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
(197Cal/3g Fat/8g Carb/27g Pro)

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal./21 g. fat/3 g. carb./21 g. pro
1 cup Porridge 694 Cal/16.6g Fat/111.2g Carb/25g pro
200g non fat yogurt 50 cal/1.5g fat/3g carb/5g pro
(1050Cal/52.6g Fat/117.2g Carb/51g Pro)

TOTAL COUNT:
Calories: 2972
Fat: 98.1g (882.9Cal)
Carb: 279.7g (1118.8Cal)
Pro: 241.0g (964.0Cal)

Something seems wrong to me here...

Is my ratio going to work for cutting?

[westcoastriot]

Your diet should be made up of the things I numbered. If you can stand to do every meal with a small glass of v8, a piece of rye bread, and 4-6 eggs, more power to ya lol. Id take an acid bath if I thought it would eat away some BF but don't eggs have alot of cholesterol?But we got more to work on than just that. I'll let you look at the new diet before I add anything to it, because I think Im already over on my intake with everything. But I personally like V8 so drinking it isn't going to be a problem

So I need to know why you are awake for 29.5 hours straight and only eat two meals and wtf is going on with your jailhouse work equipment. Bahahaha! I know it getto! But this is all the equipment we get and thats only because I brought out the dumbells and chin up bar for back up. As to my daily hours, Im only up for 18hrs a day. So I still get 6 hours of sleep. I am working out twice a day, but those meal times that you see are when we're served. I end up splitting my meals into smaller portions through out the nightYou are in a messed up situation. Don't I know it!I also want to know are you ok with losing weight and not worrying about muscle mass? I am not saying that you will drop muscle mass (most of the people I work with drop very little if any), just would you have a problem starting from scratch just at a reasonable bodyfat? I don't mind cutting down first before building back up, but I have to keep my strength up for work. We can go with cutting because Im not too keen on bulking up anyways. I would rather weigh less and be cut than be big and chunky

At 27%bf your muscles don't really matter much. I would like you to post a pic if you have time. You can pm me and I will give you my email if you don't want it public. But seriously your schedule is jacked. I would work on getting rid of bf, then building muscles because we can afford to add muscle with some less healthy foods and up cardio to keep fat off. But trying to cut fat while eating bad foods is gonna be impossible, especially with the foods provided. I would recommend doing a severe calorie deficit(2200), cutting bf out, then building and maintaining bf levels. I can't see a way to preserve muscle and cut bf with those choices of food.

Hope they are paying you well lol.

Its never enough!

[westcoastriot]

Twist...Thanks for the input earlier today. Some of those comments had me laughing along with the other boys out here.
Its been really frustrating trying to stay motivated and focused on my health with my daily scenario but I think things should start to get easier from here on in.

Im going to be aiming for 6miles of cardio a day along with my other exercises to maintain my strength while everything else gets ironed out.

I've also got a slow cooker on the way with brown rice and also some healthy porridge to cook up while at work. Should be here in a few days time.

If I need to I'll make a quick trip to the nearest store and load up on tuna. But thats kind of a last resort.

Im pretty excited about this whole transition and Im really looking forward to seeing some results.

Thanks again for adding your knowledge to my cause.

[Twist]

Ok so you are awake for 18 hours straight then get only 6 hours sleep then work 18 hours again, 7 days per week? That is crazy bro. I wouldn't last two days for sure. Lower the cals in your diet. 3k is way too high. You don't have much muscle mass. I should explain that. If you have a lot of muscle mass, as in more than you normally should, close to your natural limit, your body sees muscle as unnecessary so it will have no problem dropping it; same with fat. But you have a reasonable amount of muscle, not too high, not too low. If you had a super low amount of muscle, then you could easily gain muscle and lose fat. But since your muscle mass is not too high, your body will be able to hold onto it during a cut. This means that you do not need to be eating 3kcals per day. I would lower it to 2500. 2200 if your schedule wasn't 18 hours awake... So lower your cals and keep up the cardio. Do cardio HIIT style. 30 second sprints followed by 5minute slow 65%max hr, for 1 hour. stick to compound exercises. Dip, squat, lunge, dead, military press, bench etc. WOrk on cutting the fat then we can build up again; although you probably won't lose much muscle at all.

[westcoastriot]

18 hours a day for months on end is no fun at all. After 40+ days Im usually pretty burnt out.

For the exercising I'll do my best to put in an hour on the treadmill. The treadmill's pretty old and beat up though, so I'll have to see just how fast it'll go.

As it stands I can afford to give 2 hours a day to the gym, but just keep in mind that any time at all that I spend in the gym subtracts from my 8hrs of sleep. Maybe I'll just switch to protein shakes after my workouts so I can cut out the time it takes to eat. Might give me an extra half an hour of sleep a night.

I'll do my best to keep cutting down the carbs. Would you suggest that I cut out the rice and porridge completely and just stick to veggies and protein? I'll cut out the rye bread too if I have necessary. Sh!t...Im gonna need to revamp my diet again.

Ok. This is what my diet's gonna look like without the rice and porridge in it.

Im wondering if it would be beneficial to to pick up some clen to help speed this process...

545pm-600pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or Steak (Saturdays only)
Or Fish (white/salmon)
Or Pork roast/chops
Green salad 33cal/0.2g Fat/6.6g Carb/2.6g Pro
(483Cal/9.2g Fat/6.6g Carb/68.6g Pro)

830pm Meal 2
Full portion of cooked protein (chicken breast, steak, fish) 450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
(520Cal/9.0g Fat/27.0g Carb/67g Pro)

1200am Meal 3
Large salad (greek/green) 33cal/0.2g Fat/6.6g Carb/2.6g Pro
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available) 90cal/2.5g Fat/6g Carb/11g Pro
1 whole egg (boiled) 102 Cal/7.0g Fat/ 1g Carb/7g Pro
(200Cal/4.7g Fat/17.6gCarb/16.6g Pro)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Any left over protiens
1 cup raw veggies 77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
(197Cal/3g Fat/8g Carb/27g Pro)

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal./21 g. fat/3 g. carb./21 g. pro
200g non fat yogurt 50 cal/1.5g fat/3g carb/5g pro
(356Cal/22.5g Fat/6.0g Carb/26g Pro)

TOTAL COUNT:
Calories: 1756
Fat: 48.4g (435.6Cal)
Carb: 65.2g (260.8Cal)
Pro: 205.2g (820.8Cal)

I think the crows out here eat more than this...

[Twist]

18 hours a day for months on end is no fun at all. After 40+ days Im usually pretty burnt out.I would love to see the corporations reasons for doing this... There is no way sleep deprived employees overworked are working at full productivity.

For the exercising I'll do my best to put in an hour on the treadmill. The treadmill's pretty old and beat up though, so I'll have to see just how fast it'll go. Cardio like this: slow jog (65%mhr) then step off treadmill and with 45lb weights in hand squat for 30 seconds, then go back to treadmill

As it stands I can afford to give 2 hours a day to the gym, but just keep in mind that any time at all that I spend in the gym subtracts from my 8hrs of sleep. Maybe I'll just switch to protein shakes after my workouts so I can cut out the time it takes to eat. Might give me an extra half an hour of sleep a night.Man bro your situation is tough... THis is a remote situation in which I might say train as heavy as you can, drop setting, burnouts whatever, so that you can finish a workout in 15 minutes per body part, then finish the hour with HIIT cardio. SO chest would be 4 reps (if you don't have weight, have someone sit on your back and do pushups, then drop to 45lbs db press, then drop to another lighter weight; repeat this for three sets.

I'll do my best to keep cutting down the carbs. Would you suggest that I cut out the rice and porridge completely and just stick to veggies and protein? I'll cut out the rye bread too if I have necessary. Sh!t...Im gonna need to revamp my diet again.you need to lower your fats. But aim for a 2500 to 2200, not 1700 lol.

Ok. This is what my diet's gonna look like without the rice and porridge in it.

Im wondering if it would be beneficial to to pick up some clen to help speed this process...
I don't use compounds so maybe someone else can chime in

545pm-600pm Dinner
12 oz.chicken -450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
Or Steak (Saturdays only)
Or Fish (white/salmon)
Or Pork roast/chops
Green salad 33cal/0.2g Fat/6.6g Carb/2.6g Pro
(483Cal/9.2g Fat/6.6g Carb/68.6g Pro)

830pm Meal 2
Full portion of cooked protein (chicken breast, steak, fish) 450 cal. 9.0 g. fat / 0 g. carb. / 66 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
(520Cal/9.0g Fat/27.0g Carb/67g Pro)

1200am Meal 3
Large salad (greek/green) 33cal/0.2g Fat/6.6g Carb/2.6g Pro
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
Half cup cottage cheese 2% (all that’s available when its available) 90cal/2.5g Fat/6g Carb/11g Pro
1 whole egg (boiled) 102 Cal/7.0g Fat/ 1g Carb/7g Pro
(200Cal/4.7g Fat/17.6gCarb/16.6g Pro)

300am Meal 4
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Any left over protiens
1 cup raw veggies 77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
(197Cal/3g Fat/8g Carb/27g Pro)

730am-830am Gym

900am-930 Breakfast
3 eggs scrambled 306 cal./21 g. fat/3 g. carb./21 g. pro
200g non fat yogurt 50 cal/1.5g fat/3g carb/5g pro
(356Cal/22.5g Fat/6.0g Carb/26g Pro)

TOTAL COUNT:
Calories: 1756
Fat: 48.4g (435.6Cal)You need to lower this.
Carb: 65.2g (260.8Cal)
Pro: 205.2g (820.8Cal)

I think the crows out here eat more than this...

Up your calories. You can keep the fat the same I guess, cuz if you up the total calories then fat will be less of a %. I also don't think fats from eggs are a problem. Definitely add more green veggies.

Since you are on some sort of a oil rig can't you find heavy pieces of metal? I mean there has to be some heavy duty chains around somewhere. Use that for lifting. Get a bar and attach chains, big bolts etc. There has to be some stuff, gotta think outside the box.

[westcoastriot]

Didn't get a chance yesterday to respond. Had me working for 22 hrs so I missed both sessions at the gym as well.

I like the cardio routine you mentioned. I'll give it a shot and see how it works out. I only have 35lbs dumbells, but Im thinking my next trip into town, I might pick up one of those bowflex blocks with the adjustable settings to bring back with me. Gotta check to see what weight they go up to first though. Might not be worth it if they're not heavy enough.

I've started to load up on the veg too, and I picked up a slowcooker with some brown rice and also some red river flax porridge along with a dozen cans of tuna so when the kitchen strains the diet, I won't be high and dry. Been too tired to eat though. Hopefully after tomorrow I'll be back to normal again but we also got a new cook into camp so all the food has changed again. I'll probably have to revamp the diet again while he's here.

Weighed myself today. 213lbs with 27%BF. So no change yet, but its still been a bit of a ride these last few days with the amount of extra work.

You're right about finding weight around location. We have tons of heavy sh!t around here, but a lot of times the bosses don't wanna see you doing anything outside of regular maintenance. Its worse than the military at times.

I agree with the no compound approach though. Clen seems a little scary, and when I had more time to workout I did get my BF down to around 18% naturally just working out and listening to my body. But where has that time gone? laugh. Cause it ain't around any more.

I'll let you know how the new cardio approach feels after I finish getting the sand outta my eyes. Probably in another day or so.

Thanks for the support Twist.

[westcoastriot]

Hey Twist, I also forgot to ask, when you say squat for 30 sec, do you mean a single squat, or a 30 sec set of squats? Im thinking you meant a single but I've been wrong in my assumptions enough to ask when Im unsure.

[gbrice75]

Dayumm Twist you look hot as hell in your new avy! =P

[westcoastriot]

Is that what happens when you don't run a PCT;?