Back again, attempt #2

[Ishallnocheatmyself]

Hi guys its been a while since i posted anything or was on here. Ive recently finished school and now have lots of time to dedicate to diet and working out.
Last time i was here i attempted a pathetic attempt at a keto diet, with great results but not what i was looking for, for the long run.

Im back now in the gym 5 days a week with a dedicated work out partner. we've been going strong for a month now and both of us have lost some fat while gaining muscle and increasing strength, we push eachother to failure and work well off each others enthusiasm.

If anyone can pm me while there not busy, i have a some what formated diet on my computer and could use some guidance.
I tried GB but i think his life got reall busy reall fast

Originaly we both started out with the plan to cut fat as fast as possible and try to get lean for summer, he tried to convince me on running clen and anavar and getting lean in 2 months... but i didn't want to put either of those in my body right now, and i think it would be more benefitial if we got everything else locked in and got agood routine worked out. we also i think should build more naturally before we put any money into that stuff.


Heres me currently,

6'2
255lbs

BF 25%+ maybe, feelin pretty chunky lol

lifts are stronger than ever in everything and i dont mind the cardio.

So uh heres me just to give you a reference of what im workin with, pls tell me what you guys think, i should do.

Projected plan- forget the get buff n lean in 1 month and take the next few years of my life and do everything i can to build solid muscle and at the same time dial in on a good diet and ill lean up nice and fine for next summer.

Btw - having trouble eating the amounts im suppose to per day, and what is a good source or equation to follow when using calories per day you need to eat to maintain.

AlsO when losing weight should i eat maintenance and using cardio give my self a deficit to calories?


NEWER pics! not as bloaded but still just fed,
btw been trying cottage cheese before bed, pretty satisfying.

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Hoping these are a little better, and its really hard 2 take pics with one hand being used ! LOL


everything loses fat and hardens up except the mother f'n hips!

[Ishallnocheatmyself]

can anybody give me any kind of input

[RaginCajun]

post up your diet up here and people will help you out. dont forget to list total macros of each (pro/fats/carbs/calories). baseline has a thread somewhere with some good info on maintenance calories and percentages. its in the diet section somewhere, go find it, it will help get a starting point.

[cmdace18]

i would first start on a cutting diet, and lose 20-30 lbs. obviously you'll be weight training, but your main focus should be getting that body fat down. a caloric deficiet combined with 45-60 minutes fasted AM cardio 6 days a week will get you on the right track. whatever you do in the gym in the afternoon/night for strength training will be a bonus.

personally, i'm against people with a body fat % as high as you to do a bulking diet first, then cut; anyone can get big, that's easy; you'll feel 100x better about yourself (and look better) by doing a strict diet and cardio first, then put on the muscle weight/lbm after. many people can do both, but the results are slower of course.

you need to lay out all of your meals/macros, etc., and let the diet kings here provide feedback for ya. goodluck.

[SlimmerMe]

Can you do a fasted cardio consistently? That will help shed the BF ......

[Ishallnocheatmyself]

i was doing lots of cardio for a while and it helped shed some bf, but i dont ever eat enough, so im scared to und5 er eat alot and then add cardio on top of that


btw new personal best 120 db press for 5 2 weeks ago was 100

[Ishallnocheatmyself]

June 27, 2011
bdy weight 255

calories burned per day on moderate activity level : 3350
calories dropped to 2700 on off days
2900-3000 weight training days burning 500+ in gym
3000 on cardio days burning 500+ in gym


caloric split 50p 40c 10f


6 meals a day

3000 approx divided by 6 = 500


Meal one 6-8 am

protein<carb meal
8 egg whites
.8 g fat 1.6 carb 28g pro
ttl cal 128
oatmeal
1.5 cups
cals approx 300
fat 5.2g carb 45g prot 8g
scoop protein powder whey 28g protein
protein 26 fat 2.5 carb 3g cals 140

total 590 cals
8.6 fat 49.5g carb 62 prot

meal 2 10:30
usual work break time

1 0z Almonds
14g fat 6g carb 6g protein
160
.5 oz peanut
7g fat 3 g carb 4g protein
cals 85

chicken breast
1.5g fat protein 46g
cals 200

450 cals 12.5 g fat 9g carb 58 g protein

Meal 3 LUNCH 12:00-12:15
SUBWAY!!

6 inch roast chickenbreast double meat
Fat 8g, Carb 68, Pro 39g
cals 500
1 can tuna or salmon
tuna fat 5g 40g protein 220 cals

13g fat 68 g carb 80 g protein

720 cals


meal 4 Pre workout 3:30 ish
Protein shake mixed with milk
1.5 cups milk 3.6g fat 18.3 carb protein 12.3
scoop whey 140 cals fat 2.5g carb 3g protein 26g
whole wheat toast
cals 154
fat 2g carb 25.5g prot 8.2

total
fat 8.1 carb 46.5 protein 46.2

344 cal


meal 5 5:30pm just after work out

1 bananers
105 calories 27g carb »(14g sugar 3 g dietary fibre)
PROTEIN 1g

Shake 1 scoop whey
27g protein .5 g fat .5 g carb

220 calories

meal 6 supper 7:30-8Pm

Steak or lean beef 9 oz
66g protein 15 g fat 0 carb

420 cals

5-10 asparagus sticks?or other nice leafy greens
i usually like olive oil drizzled on my veggie 1-1.5 tbspoons
100-150 calories 14g fat and not much else
ive been told its a really healthy fat, ive also been told healthy fat can

slow down the digestion of protein and being a couple hours before bed

maybe thats what i need to have the protein digest while im sleeping so i

dont starve over night.


IM usually hungry around 10-10:30 any ideas,
thanks, sorry if its messy i didnt attend english class much

total calories for the day around 2900 not sure if this is enough or not

please feel free to bash the hell out of my diet, i know im not experience

as alot of you guys, and im alllll for reading and learning more so

pleaseee dont hesistate.


Last night i watched a cool seminar video of an older body builder talking

about When your energy consumption should take place during the day, and i

found it very interesting if anyone knows more about him or has the link

can u post it, i think its called The secrets to Body Building diet or

something.

[calstate23]

Hi guys its been a while since i posted anything or was on here. Ive recently finished school and now have lots of time to dedicate to diet and working out.
Last time i was here i attempted a pathetic attempt at a keto diet, with great results but not what i was looking for, for the long run.

Im back now in the gym 5 days a week with a dedicated work out partner. we've been going strong for a month now and both of us have lost some fat while gaining muscle and increasing strength, we push eachother to failure and work well off each others enthusiasm.

If anyone can pm me while there not busy, i have a some what formated diet on my computer and could use some guidance.
I tried GB but i think his life got reall busy reall fast

Originaly we both started out with the plan to cut fat as fast as possible and try to get lean for summer, he tried to convince me on running clen and anavar and getting lean in 2 months... but i didn't want to put either of those in my body right now, and i think it would be more benefitial if we got everything else locked in and got agood routine worked out. we also i think should build more naturally before we put any money into that stuff.


Heres me currently,

6'2
255lbs

BF 25%+ maybe, feelin pretty chunky lol

lifts are stronger than ever in everything and i dont mind the cardio.

So uh heres me just to give you a reference of what im workin with, pls tell me what you guys think, i should do.

Projected plan- forget the get buff n lean in 1 month and take the next few years of my life and do everything i can to build solid muscle and at the same time dial in on a good diet and ill lean up nice and fine for next summer.

Btw - having trouble eating the amounts im suppose to per day, and what is a good source or equation to follow when using calories per day you need to eat to maintain.

AlsO when losing weight should i eat maintenance and using cardio give my self a deficit to calories?


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everything loses fat and hardens up except the mother f'n hips!

We can get all calculated on this but I'm going to do it my quick and easy way.....

Protein 410 grams

Carbs 150 grams

Fat 75 grams


Cardio first thing in the morning (fasted) 45 min.....

Only time you should have carbs is in the morning after cardio, pre workout, and post workout....Any other time should be fibrous carbs (veggies).

If possible do another cardio session before bed and after cardio intake no carbs....

Protein should be chicken breast, turkey, egg whites, Protein shakes (Extra low in fat, carbs, and sugars), Fish (Tuna, Tilapia), extra lean beef (Top round), non fat cottage cheese

Carbs - Oats, Oats, and more oats, yams, rice, ezekiel bread, cream of wheat, veggies

Fats - essential fatty acids

Try to get in six meals...But the more the better.

So you have your macros - Protein 410, carbs 150, fat 75......Figure out how many meals you are going to have per day and then divide up the macros evenly. Keep in mind protein should be in every meal and carbs should only be in the morning after cardio, pre workout and post workout...

[Ishallnocheatmyself]

thanks

[strong_web]

All I have to say is.. You can do it!

[Ishallnocheatmyself]

thanks strong aha i know i can i but ive been large-heavier since i was 15-16 and the fat on there for 3-4 years is stubborn lol


Ate good today , egg whites, oatmeal break fast- almonds snack - chicken snack - steak and sweet potato before gym, lean beaf 95% lean and string beans mmm so good

Also has anyone heard of brown sugar, but its made by splenda , is it the same thing as digesting sugar ?

[SlimmerMe]

Glad to see the 45 minute fasted cardio. That will help A LOT! You will see changes sooner than later with that.

Good luck. YOU CAN DO IT!

[SlimmerMe]

Do you like pancakes? If so, I will post up a GREAT recipe for you~ I ate them about every single day and lost weight!

[SlimmerMe]

june 27, 2011
bdy weight 255

calories burned per day on moderate activity level : 3350
calories dropped to 2700 on off days
2900-3000 weight training days burning 500+ in gym
3000 on cardio days burning 500+ in gym


caloric split 50p 40c 10f


6 meals a day

3000 approx divided by 6 = 500


meal one 6-8 am

protein<carb meal
8 egg whites
.8 g fat 1.6 carb 28g pro
ttl cal 128
oatmeal
1.5 cups
cals approx 300
fat 5.2g carb 45g prot 8g
scoop protein powder whey 28g protein
protein 26 fat 2.5 carb 3g cals 140

total 590 cals
8.6 fat 49.5g carb 62 prot

meal 2 10:30
usual work break time

1 0z almonds
14g fat 6g carb 6g protein
160
.5 oz peanut can you make this almonds instead?
7g fat 3 g carb 4g protein
cals 85

chicken breast
1.5g fat protein 46g
cals 200

450 cals 12.5 g fat 9g carb 58 g protein

meal 3 lunch 12:00-12:15
subway!! not a great choice since the quality of food is not great

6 inch roast chickenbreast double meat
fat 8g, carb 68, pro 39g
cals 500
1 can tuna or salmon
tuna fat 5g 40g protein 220 cals

13g fat 68 g carb 80 g protein

720 cals


meal 4 pre workout 3:30 ish
protein shake mixed with milk milk? Can you cut this? And replace with raspberries/strawberries?
1.5 cups milk 3.6g fat 18.3 carb protein 12.3
scoop whey 140 cals fat 2.5g carb 3g protein 26g
whole wheat toast can you replace with ezekiel bread?
cals 154
fat 2g carb 25.5g prot 8.2

total
fat 8.1 carb 46.5 protein 46.2

344 cal


meal 5 5:30pm just after work out

1 bananers
105 calories 27g carb »(14g sugar 3 g dietary fibre)
protein 1g

shake 1 scoop whey
27g protein .5 g fat .5 g carb

220 calories

meal 6 supper 7:30-8pm

steak or lean beef 9 oz
66g protein 15 g fat 0 carb

420 cals

5-10 asparagus sticks?or other nice leafy greens
i usually like olive oil drizzled on my veggie 1-1.5 tbspoons
100-150 calories 14g fat and not much else
ive been told its a really healthy fat, ive also been told healthy fat can

slow down the digestion of protein and being a couple hours before bed

maybe thats what i need to have the protein digest while im sleeping so i

dont starve over night.


Im usually hungry around 10-10:30 any ideas,
thanks, sorry if its messy i didnt attend english class much

total calories for the day around 2900 not sure if this is enough or not

please feel free to bash the hell out of my diet, i know im not experience

as alot of you guys, and im alllll for reading and learning more so

pleaseee dont hesistate.


Last night i watched a cool seminar video of an older body builder talking

about when your energy consumption should take place during the day, and i

found it very interesting if anyone knows more about him or has the link

can u post it, i think its called the secrets to body building diet or

something.

see bold

[Ishallnocheatmyself]

also slim , subway was for convenience for my work but i can pack snacks and lunch too i suppose. thanks for the tips

yes to all if i can find that bread, and i chose milk because i thought it would give me a little more energy for a workout, but its pretty sugary and fatty even if its skim i guess, and yea pancakes are good, but no matter how healthy u try and make the batter, the syrup will be drowning the poor basterd no matter what so, prob not great idea for me aha

[gbrice75]

Ishall - i'll try and stay active in this thread bro, but as you said I am hella-busy these days, prepping the nursery, etc.

With all due respect to Cal, the protein is way too high IMO. I'd have you at 300g per day, max (that's a bit over 1.5g/lb of LBM which is PLENTY even on a cut). I actually agree for the most part with his other numbers; 150g carbs per day but I wouldn't do carbs every day... would need to know when you train (consistent schedule) to advise which days to take carbs, and which days not to. I'd go with 65g fat max.

That'll put you around 2400 calories on your carb days, and carbs is the only factor i'd manipulate to reduce that number on certain days (i.e. carb cycling).

Cardio cardio cardio, and train with great intensity! Very short rests between sets, relatively high rep ranges, etc.

[Ishallnocheatmyself]

Ishall - i'll try and stay active in this thread bro, but as you said I am hella-busy these days, prepping the nursery, etc.

With all due respect to Cal, the protein is way too high IMO. I'd have you at 300g per day, max (that's a bit over 1.5g/lb of LBM which is PLENTY even on a cut). I actually agree for the most part with his other numbers; 150g carbs per day but I wouldn't do carbs every day... would need to know when you train (consistent schedule) to advise which days to take carbs, and which days not to. I'd go with 65g fat max.

That'll put you around 2400 calories on your carb days, and carbs is the only factor i'd manipulate to reduce that number on certain days (i.e. carb cycling).

Cardio cardio cardio, and train with great intensity! Very short rests between sets, relatively high rep ranges, etc.

the one and only didnt know i should be taking that low amount of cals lol shit,...

[Ishallnocheatmyself]

new pics up first post. Its getting really hard 2 keep out of the deserts because thts what everyone seems to be eating now evvvvvvery meal around my house.
I haven`t touched one. Been eating clean every meal.


Um one night i was reallly hungry before bed, and there was rice pudding in the fridge, and i almost went for it but stopped my self, and made a weird little creation.

``not so ricey rice pudding``

Cottage cheese, Little bit of splenda, like vvvvvery small amount of light whip cream and cinamon freezer for 5 mins, then devour.

[gbrice75]

Kinda tough to remember your earlier pics, but I do remember you looking fatter for sure. You have lost some bodyfat, and you most DEFINITELY put on some muscle, that's evident. Nice delt and bi!

[SlimmerMe]

Hey Ishall....

For a feeling of dessert this is my treat:
Plain Greek yogurt with a lot of splenda ( I prefer Chobani for this )
sliced peaches

and it taste like a creamy dish which is delicious

[SlimmerMe]

also slim , subway was for convenience for my work but i can pack snacks and lunch too i suppose. thanks for the tips

yes to all if i can find that bread, and i chose milk because i thought it would give me a little more energy for a workout, but its pretty sugary and fatty even if its skim i guess, and yea pancakes are good, but no matter how healthy u try and make the batter, the syrup will be drowning the poor basterd no matter what so, prob not great idea for me aha

Find some Sugar Free syrup....

[Ishallnocheatmyself]

sounds delicious slim!