MACHINE5150's cutting log 245lb -> 225lbs in 60 days (hopefully)
okay.. since there are already a few of these on here i figured why the hell not? I will put mine up as well..
Current Stats:
5'11"
245lbs
20%BF??? +/-1%
27y.o.
Goal:
5'11"
225lbs
12%BF
28y.o. (my b-day is in 3 weeks)
BMR: 2223 (Harris-Benedict formula) and 2497 (Schofield formula)
TDEE: 3580 (moderate exercise)
Wake at 12:00
12;00-12:30 Fasted Cardio
12:30 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Drink Half before work out and half after workout
Total: 957cal 114p 137c 22f
Durring Work out drink BCAA's and Creatine
3:00 Post Work Out Shake
drink other half of shake
6:00 Meal 3
Steak (200g) 400 cal 40p 0c 26f
1 Large Potato (300g) 300cal 7p 64c 0f
1 cup Broccoli 36cal 3p 6c 0f
Total: 736cal 50p 70c 26f
9:00 Meal 4
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (193g) Brown Rice 216cal 5p 45c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f
Total: 532cal 63p 57c 4f
12:00 Meal 5
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f
Total: 316cal 58p 12c 2f
3:00am Bedtime
Casein Shake 240cal 48p 6c 2f
Total: 240cal 48p 6c 2f
TOTAL:
2781 Calories
333g Protein
282g Carbs
56g Fats
This diet is general. I am not going to eat the same sh!t every day, so i might drop the steak one day and replace with chicken and maybe some tomatoes with olive oil to replace fat. My goal is more concerned with calories expenditure than food choices as much research as you want to give me about sweet potatoes VS red potatoes i can give you a mountain of evidence to the contrary... that being said PLEASE KEEP YOUR RECOMMENDATIONS TO YOURSELF, THIS IS SIMPLY FOR OTHER MEMBERS THAT COME ON HERE TO FOLLOW AS A GUIDELINE.. I am not a body builder, nor do i ever want to be.. so that being said, i like to enjoy myself from time to time and am not doing this BALLS TO THE WALL.. I am going to do something that I know i can stick to..
okay.. my work out program is as follows:
it is a variation of my previous thread "add 50lbs to your bench".. i do chest tues/fri and back/biceps mon and thursday.. legs wednesday.. with the exception of if i miss a monday.. then i do back/biceps on wed and legs thursday..
http://forums.steroid.com/showthread...eks&highlight=
Monday:
Back & Biceps
Lat pull downs 4 x8-10
Row Machine 3 x 8-10
One Arm Row Machine 3 x 8-10
Preacher Curls 3 x 8-10
Hammer Curls 3 x 8-10
Tuesday:
Chest/Shoulders/Triceps
Bench Press 1x6,2x5,2x4.. or similar
Lateral/Front alternating DB Raises 3x8-10
DB Bench Press 3x12
DB Shoulder Press 3x8-10
Dips 3 x12
Wednesday:
Legs
Squats 4x10
Leg Press 4x10
Calf Raises 5x20
Hamstring Curls 3x10
Leg Extensions 3x10
Thursday:
Back & Biceps
Lat pull downs 4 x8-10
Row Machine 3 x 8-10
One Arm Row Machine 3 x 8-10
Preacher Curls 3 x 8-10
Hammer Curls 3 x 8-10
Friday:
Chest/Shoulders/Triceps
Bench Press 1x6,2x5,2x4.. or similar
Lateral/Front alternating DB Raises 3x8-10
DB Bench Press 3x12
DB Shoulder Press 3x8-10
Dips 3 x12
Supplements:
Creatine
Clen cycling 160mcg ED 2 weeks on 2 weeks off.. might drop that dose a bit not sure yet, as i did 120mcg before and barely felt it.
Ok, as for cardio i do 30-40 minutes in the morning on empty stomach on my stationary bike.. I have rugby practice Tues & Thurs for 1.5 hours, games on most Saturdays.. so on MWF i plan on doing 20 min cardio PWO.. maybe do some cardio and legs again on Saturday if i do not have a rugby game.. not sure i will play it by ear.
Pics will be in next two threads