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03-01-2011, 03:28 PM #1
UPDATED! My New Diet, Stats, Goals, Pix, Questions, and Previous Transformation Info
Quick Background: Been lifting on and off since high school, got serious over this past summer and lost about 70lbs (See Avatar, old pic actually). I did this through eating LESS, Running, and Lifting. Over the past 4 Months it has been about gaining more muscle, and I've hit a fat loss plateau. I've been 220lbs (I was 290) for about 2-3 months and I want to cut more.
My Plan- Follow my diet, and begin doing higher rep weight training (15-20 reps), along with 3-4 days of cardio per week. I would like to do this all for one month and see where I am.
Goal- Keep as much muscle mass, but get weight below 210 consistantly BY END OF MARCH, my lowest since summer was 215, but it went back up. My ultimate goal is just like most people's- visible abs. I'd like to set a timeline for that after march, thinking by my birthday- June 19th... possible?
My Stats-
22 Years Old
220 Lbs
23%ish BF
NO cycles Ever or anytime soon
College Student Living at home, working PT
BMR- 2214 cal
Maintenance- 3004 cal
My New Meal Plan (Cal/Pro/Carb/Fat)-
Monday, Wednesday, Friday, Saturday, Sunday (Schedule Conflicts)
-Meal 1- 1.5 Cup Egg Whites, 6 Slice Turkey Bacon, 1 Cup Blueberries-415/49/27/9
-Meal 2 AND Meal 3- 2 Slice Wheat Bread, 1 Can Tuna, 1 tbsp Low Fat Mayo, 1/2 cup of Blueberries 2 Meal Total- 370/33/55/4
-Meal 4 (Post W/O)- Protein Shake- 2 Scoops Whey, Creatine, BCAA's.
-Meal 5- 1/2 Bag Salad, 2 Tbsp +/- Low Cal Dressing, 80/3/15/3
-Meal 6- Lean Meat Source (For Cal Count Purpose, Say 2- 8oz Chix), Bag of Veggies, 695/111/25/13
-Meal 7- 1.5 Cup Egg Whites, 6 Slice Turkey Bacon, (Love This, and needed more cal's without late night carbs) 330/48/6/9
-Anytime Snack During Day- Yogurt and 2x String Cheese- 250/20/17/12
TOTAL- 2490 / 328(little high?) / 153 / 54(little low?)
I'll Save ya on my tuesdays and thursdays, Basicallys same thing only in different order, About Same Totals, Maybe Less Protein.
Supplements-
Glutamine
Fish Oil
Multi
Whey
Creatine
NO XPlode
BCAA's
Cardio- Thinking about 2-3 times a week doing AM Fasting LIGHT Intensity Cardio. Maybe Tredmill 3.5 Mph, 5% incline for 30 min. Worth it? Should I take a supp before doing this? I've read maybe Glutamine or Bcaa's.
Then also HITT 2-3 times a week for 30 min, and maybe a mountain bike ride or two, mostly for fun.
Lifting- Back(15 sets) /Bi (10 Sets), Chest (15 sets) / Tri (12 Sets), Legs (Light, 16 sets) / Shoulders (12 sets) , Abs (6-10 sets) and Forearms (6 sets) I Hit every other time I'm in the Gym. Switching to High Rep's, 15-20.
MY Questions-
AM Cardio?
Diet OK for goals?
Should I add a weight loss supp?
Could CLEN help me along here?
Are my Goals Reasonable?
Once this is finished, if I'm down around 200-210, could I then look forward to a clen cycle?
Finally Pictures! All Current:
I've been looking at other peoples diet questions and I hope I gave you guys all the info you needed, I truely appreciate the help that is offered on this site and I feel like its a different and good group of guys on here. Thank You ahead of time for the time you'll take to look this over.Last edited by Hempfieldhunter; 03-06-2011 at 02:41 PM.
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03-01-2011, 04:32 PM #2
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03-01-2011, 04:33 PM #3
Just wanted to say I checked out your pics and I think you have a good base to start with. You're not super skinny in terms of LBM, you have something there. Drop the bodyfat, start slowly adding lean mass, and I believe you have great potential to be big!
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03-02-2011, 03:09 PM #4
gbrice, you are the man. I will be working on switching this up slightly over the evening and tomorrow and will repost my new idea. In the mean time, a few questions. Should I go a little lower on calories, I was kinda just squeezing stuff in at the end there. Also, Cardio, every day am LOW intensity, then 20-30 min of hitt post workout? I'm remembering back over the fall I would do hitt some days twice a day! Can't wait for this weather to break, so much more fun to do on the track!
Thanks again man, I'll be back with something that I'm sure will make you proud!
And those comments about potential to be big... might be riding high on those comments for the next few days!
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03-02-2011, 04:53 PM #5
You're welcome man!
I'd start at 2500 and monitor closely. You will have to make minor adjustments along the way until you get really dialed in and find your 'sweet spot'.
Cardio - am fasted is great, but you want to keep intensity relatively low as you risk torching LBM. PWO you can go with higher intensity stuff (I like HIIT type training), but I wouldn't go for more then 20 minutes, 30 TOPS.
Yea man, you seem to have a good frame for bodybuilding IMO, wide lats, etc. I think you have good potential! =)
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03-02-2011, 09:54 PM #6
Monday, Wednesday, Friday, Saturday, Sunday
Meal 1- 1 ½ Cup Egg Whites, 1 Whole Egg, 6 Slices Turkey Bacon, 1 Cup Blueberries, ½ Cup Oats
565/54/54/12
Meal 2- (Post Workout) 2 Scoops Whey, BCAA’s, Creatine, ½ Cup Oats
370/53/31/5
Meal 3- 1 Can Tuna, 1 Bag Veggies With Cheese, 2 Tbsp Peanut Butter
475/37/32/22
Meal 4- 8 Oz Chicken, 1 Sweet Potato, ½ Bag of Salad, 2 Tbsp Low Cal Dressing
465/61/45/5
Meal 5- 2 Scoops Casein
240/48/6/2
TOTALS- 2115/253/168/46
Tuesday, Thursday
Meal 1- 2 Scoops Whey, ½ Cup Oats
370/54/31/5
Meal 2- 1 Can Tuna, 2 Tbsp Low Fat Mayo, 2 Slices Wheat Bread, 2 Tbsp Peanut Butter
440/39/32/20
Meal 3- 1 ½ Cup Egg Whites, 1 Whole Egg, 6 Slices Turkey Bacon, 1 Cup Blueberries, ½ Cup Oats
565/54/54/12
Meal 4- (Post Workout)2 Scoops Whey, BCAA, Creatine, ½ Cup Oats
370/53/31/5
Meal 5- 8 Oz Chicken, ½ Bag Salad, 2 Tbsp Low Cal Dressing
340/57/15/5
Meal 6- 2 Scoops Casein
240/48/6/2
TOTALS- 2325/305/169/49
Hope I Made ya proud!
Also, I just need to ask- DO you guys REALLY eat the SAME thing every day? I can do it, Ive just never done it before. I like the fact that I really only need like 12 things stocked in my fridge! haha!
I have tons of turkey bacon, so in order not to waste it, its in there. Also with the wheat bread, I'm at school for that meal and just need it to make life easier!
Am Fasted Cardio- 3.5 MPH walking, 5% incline
HITT after Lifting- 1 Min 3.5 Mph, 1 Min 7.5 Mph- For 20 MinLast edited by Hempfieldhunter; 03-06-2011 at 02:45 PM.
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03-06-2011, 02:42 PM #7
Shamless Bump for Diet Changes!
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03-07-2011, 12:10 PM #8
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cutting/ fat loss advice needed...
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