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10-12-2011, 07:45 PM #1Associate Member
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Summer is coming please help...
All
Well summer is on its way in the part of the world that I’m in and it’s time for me to get lean. Just a little background, I’m 30, weighing roughly 98Kg’s and need to shed some fat…I’ve been training for around 10 years but in the last 2 years, I really let myself go due to relationship issues…I ate like cr@p and ended up looking like cr@p. I’ve been dieting for the last 5 weeks and managed to shed 4-5kgs… I was using the following diet and a ECA stack:
Meal One
4 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein: 45.3
Sugar: <1
Carbs: 29.3
Sodium: 0.005
Calories: 332
Meal Two
125g Brown Rice
160g Chop Chop Chicken (chili)
Salad
Totals (all in grams)-
Fat: 15.1
Sat Fat: 3
Protein: 37.9
Sugar: 5
Carbs: 39.8
Sodium: 0.405
Calories: 457
Afternoon Snack
185g Can of Tuna in Spring water (with lemon juice)
Totals (all in grams)-
Fat: 2
Sat Fat: 0.6
Protein: 35
Sugar: 1
Carbs: 1
Sodium: 0.448
Calories: 160
Post Workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
After workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
Dinner
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein: 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400
Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
So this gives me the following totals on a daily basis (in grams):
Fat: 48.4g
Sat Fat: 17.2g
Protein: 287.2g
Sugar: 13g
Carbs: 76.1g
Sodium: 1.192g
Calories: 1889
For good oils and fats I’m taking fish oil caps.
I just want to ensure that my diet looks good before I go any further as I still have a long way to go.
My training is a 5 day on 2 day off. Cardio 5 times a week for about 30 mins. I tend to burn (so the machine says) roughly 500cals just from my running.
I haven’t had a body fat test as I will go by what I look in the mirror. So far I have dropped a lot of fat as my top abs can now be seen…I still however have to get rid of the lower tummy fat and love handles
Any suggestions/feedback on my diet would be much appreciated
Thanks all…Last edited by sheytoon; 10-13-2011 at 12:54 PM.
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10-13-2011, 12:58 PM #2Associate Member
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Hi All,
Well summer is on its way in the part of the world that I’m in and it’s time for me to get lean. Just a little background, I’m 30, weighing roughly 98Kg’s and need to shed some fat…I’ve been training for around 10 years but in the last 2 years, I really let myself go due to relationship issues…I ate like cr@p and ended up looking like cr@p. I’ve been dieting for the last 5 weeks and managed to shed 4-5kgs… I was using the following diet and a ECA stack:
Meal One
4 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein: 45.3
Sugar: <1
Carbs: 29.3
Sodium: 0.005
Calories: 332
Meal Two
125g Brown Rice
160g Chop Chop Chicken (chili)
Salad
Totals (all in grams)-
Fat: 15.1
Sat Fat: 3
Protein: 37.9
Sugar: 5
Carbs: 39.8
Sodium: 0.405
Calories: 457
Afternoon Snack
185g Can of Tuna in Spring water (with lemon juice)
Totals (all in grams)-
Fat: 2
Sat Fat: 0.6
Protein: 35
Sugar: 1
Carbs: 1
Sodium: 0.448
Calories: 160
Post Workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
After workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
Dinner
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein: 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400
Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
So this gives me the following totals on a daily basis (in grams):
Fat: 48.4g
Sat Fat: 17.2g
Protein: 287.2g
Sugar: 13g
Carbs: 76.1g
Sodium: 1.192g
Calories: 1889
I just want to ensure that my diet looks good before I go any further as I still have a long way to go.
My training is a 5 day on 2 day off. Cardio 5 times a week for about 30 mins. I tend to burn (so the machine says) roughly 500cals just from my running.
I haven’t had a body fat test as I will go by what I look in the mirror. So far I have dropped a lot of fat as my top abs can now be seen…I still however have to get rid of the lower tummy fat and love handles L
Any suggestions/feedback on my diet would be much appreciated
Thanks all…
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10-14-2011, 08:31 PM #3Associate Member
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anyone?
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10-16-2011, 05:33 AM #4Associate Member
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no one...???
Also I have made some changes as my breakfast values were incorrect.
PS...I know I posted the diet twice but the forum wasn't working for me as it showed my post as being empty..?? Any suggestions would be really appreciated....Thanks
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10-16-2011, 05:48 AM #5
That´s some serious counting, I just eat, and train hard.
Gbrice, Slim, JV ?
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10-16-2011, 06:05 AM #6Associate Member
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Thanks Flier...I had my shopping with me so thought I would try and get the numbers as exact as possible At the end of the day its the diet that makes the difference. I'm planning on going my 4th cycle but that's when I have achieved my bf% goal...
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10-16-2011, 06:29 AM #7
I´ve never tried counting.
And I´ve always been worried I´m not getting enough food, so I think I overeat, as I´m all for size over cut.
If you try to get the numbers exact, you risk loosing muscle.
But your goal is to shed BF, so different story.
Your diet and training looks kick ass for what you are trying to achieve.
Your 5 days of training consists of lifting too right? 1 bodypart per day?
Did a similar diet many years ago after letting myself go, and the fat melter off. (I was higher on the protein/fat cals)
How tall are you?
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10-16-2011, 09:12 AM #8
How much weight do you want to lose? and can you more or less guess your BF since you haven't measured it? and if so, what BF% is your goal?
and is your cardio that you do 5x's a week, is that after your workout? or fasted? or when?
WELCOME to the diet forum!Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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10-16-2011, 09:23 AM #9
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10-16-2011, 03:59 PM #10Associate Member
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Thanks Flier
Yes my training consists of lifting, and its 1 body part per day. eg:
Mon - back + abs + 25 to 30 mins cardio
Tuesday – Arms + 25 to 30 mins cardio
Wed - Legs + abs + 25 to 30 mins cardio
Thursday – sholduers + 25 to 30 mins cardio
Friday - Chest (te-shirt workout hahah) + abs + 25 to 30 mins cardio
Sat & sunday off but may do a run depending on how I feel.
In regards to the way I train, I do 4 sets (1st being a warm-up and the last a super set with a couple of negatives)
I’m 6'1 (187cm).
What were your results like after your diet?
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10-16-2011, 04:18 PM #11Associate Member
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Hi SlimmerMe & SteM,
Thanks for the welcome
I'm not really concerned with weight. I would like to retain as much muscle as possible but I know I will lose some. I just want to be able to see my lower abs so roughly 10 to 12%. I would say I'm in the 20%'s for body fat. I'll try and get some photos tonight and post them that way you guys have a better idea.
In regards to my cardio, I do it after my workouts. I just don’t have the time to do it in the mornings. Although saying this, on the weekends I do try and sneak one morning session in before breakfast. However I don’t want to over train either.
SteM -> My meal breakdown goes a little like this:
9:30am - Meal one
12:00/12:30pm - Meal two
2:30/3:00pm - Meal three
5:30/6:00pm (when I get home from work) - Pre workout meal
8:00pm-ish - Post workout meal
9:00pm-ish - dinner
11:00pm - Last meal
In regards to the carbs in the post workout, as you can see I have it quiet late so I try to have minimal carbs after 7pm. However in saying this if it’s going to help me lose fat then I’m open to suggestions….
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10-16-2011, 04:31 PM #12Associate Member
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Also just a little update as i tweaked my Diet....so my diet v2 is now the following:
Meal One -> (Found out that egg whites only have 4gs of protein not what I had)
5 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein : 26.1
Sugar: <1
Carbs: 26.8
Sodium: 0.005
Calories: 229
Meal Two -> (Changed my chicken type to reduce fat)
125g Brown Rice
Tegal Shredded Roast Chicken
Salad
Totals (all in grams)-
Fat: 9.1
Sat Fat: 2
Protein : 37.9
Sugar: 1
Carbs: 18.21
Sodium: 0.405
Calories: 241
Afternoon Snack -> (Added a small potato)
185g Can of Tuna in Spring water (with lemon juice)
Small Potato
Totals (all in grams)-
Fat: 2.1
Sat Fat: 0.6
Protein : 37.86
Sugar: 1
Carbs: 18.21
Sodium: 0.448
Calories: 241
Pre Workout -> (Added some Turkey breast to boost up the Protein)
Protein Shake
100g Tegel Honey Roast Turkey
Totals (all in grams)-
Fat: 4
Sat Fat: 3
Protein : 55.3
Sugar: 3.6
Carbs: 5.9
Sodium: 0.8
Calories: 281
After workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
Dinner
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein : 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400
Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
So this gives me the following totals on a daily basis (in grams):
Fat: 43.5g
Sat Fat: 17.2g
Protein : 306.56g
Sugar: 11g
Carbs: 91.71g
Sodium: 2.826g
Calories: 1980Last edited by sheytoon; 10-16-2011 at 05:13 PM.
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10-16-2011, 05:51 PM #13
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10-16-2011, 05:55 PM #14
I'm wondering the same as Stem... where are the carbs around your workout window? You have some carbs in your diet, but IMO they are misplaced and can be much better utilized elsewhere in your day.
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10-16-2011, 06:55 PM #15Associate Member
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SlimmerMe -> That’s correct, shaving off 10% within the next 2 - 3 months....
gbrice75 -> Would you recommend I have my potato as part of my pre workout meal? Also what would you recommend as a good source of carbs for my post workout meal?
I may start a log with photos etc to show my progress….
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10-16-2011, 07:03 PM #16
^^^ photos help a lot......and a Log is a great idea. Keeps you focused.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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10-16-2011, 08:16 PM #17Associate Member
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SlimmerMe your right
OK I'm going to start a log. I'll place the photos in here tonight...
Any more tips on the diet?
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10-16-2011, 08:53 PM #18
I forgot your summer is winter elsewhere.....so 10% off will be a great challenge. Will follow your progress....
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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10-16-2011, 09:28 PM #19Associate Member
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Thanks SlimmerMe.
Yes I’m in the southern hemisphere so start of summer is only 2 months away....but I'm aiming to achieve my goals in Jan.
And your right, this will be a challenge but I’m positive I can do it Watch this space….
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10-17-2011, 06:12 AM #20Associate Member
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So this is my first log....Here goes...
Day one of log..
Did shoulders and traps today. Exercises were:
DB military press 4 sets 10 to 12 reps
Cable side raises 4 sets 15 reps
Reverse cross over pulls 4 sets 15 reps
DB shrugs 3 sets 12 reps
Barbell Shrugs 3 sets 12 reps
abs - cable pull downs super set with hanging leg raises
25 min run, 420+ cals burnt.
Meals were spot and just had my last one.
I've attached some photos so please be kind. I'm trying to source a photo from earlier this year so you all can see what state I was in before starting...It was badLast edited by sheytoon; 10-17-2011 at 06:17 AM.
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10-17-2011, 08:01 AM #21
KUDOS for posting photos and logging in what you are doing....
You are on track now...
Will continue to follow your progress...
( ps: I am also thinking you might actually want to start an entirely new thread for your log along with your photos in the first post with goals...this might get more attention. my .02)Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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10-17-2011, 08:49 AM #22
I may have missed this but what is your current weight?
No offence, but you have done 3 cycles? I really wouldn't even start considering another one for quite some time.
A pic of you standing relaxed would help but I'm guesstimating you are high 20's bodyfat. But don't worry, if you have the desire, we'll give you the tools to fix it.
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10-17-2011, 02:39 PM #23Associate Member
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SteM -> My current body weight is 98kgs. In regards to the cycles, yes did them when I was around 25 -27. However like I said I let myself go for 2 years (eating bad, drinking far too much etc etc) so any gains I had all got covered up
In regards, to a relaxed pic, I'll get one done next week when I redo my photo shoot
SlimmerMe ->Thanks . I'll start a new thread with all the info.
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10-17-2011, 02:41 PM #24
good luck
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10-17-2011, 03:08 PM #25
Ok, I'm gonna suggest you make your meals up, as follows
9.30 - Carbs 40g, Pro 40g, Fat 9g
12.00 - As meal 1
3.00 - Pro 40g, Fat 9g, Carbs from fibrous green veggies
5.00 - As meal 1 & 2
PWO - Carbs 40g, Pro 40g, Fat minimal
Bedtime - Pro 40g, Fat 9g Carbs minimal
That'll give around 2100-2200 cals and I know that is 4 meals with carbs but it's only about 160g per day and we can work on that depending on your progression. No bread. No milk. No refined carb sources. No sugar.
PWO if you can get a protein blend of 33% each of whey, egg and casein that is preferable. If not get whey and casein and go 50/50.
Fats - What doesn't come from your lean meats, eggs and oats, should be supplemented in fish oils. The figures given may be a little low but we'll see how you go.
In all honesty to drop from mid 20's in bodyfat to 10-12% is gonna take longer than January. But in that time you can make astounding progress and maybe by the end of summer you will be somewhere close.
Work a diet out based on those figures and list it and we'll have another look.
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10-17-2011, 03:11 PM #26
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10-18-2011, 06:00 AM #27Associate Member
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Thanks SteM. I really appreciate the feedback
OK so I tried to get it as close as possible to what you suggested so here it is:
Meal One:
5 Egg Whites
45g Oats
1 Scoop Protein
1 Banana
Totals (all in grams)-
Fat: 4.28
Sat Fat: 1.785
Protein : 45.13
Sugar: 2
Carbs: 50.8
Sodium: 0.005
Calories: 411
Meal Two
125g Brown Rice
Tegel Hony Roast Turkey (200g)
Salad
Totals (all in grams)-
Fat: 6.5
Sat Fat: 3
Protein : 43.7
Sugar: 4.2
Carbs: 43.6
Sodium: 1.445
Calories: 413
Afternoon Snack
Small Potato
185g Can of Tuna In Spring Water (with lemon juice)
1 Banana
Totals (all in grams)-
Fat: 2.58
Sat Fat: .811
Protein : 38.89
Sugar: 1
Carbs: 41.21
Sodium: .462
Calories: 333
Pre Workout
Protein Shake (2.5 scoops)
1 Banana
Totals (all in grams)-
Fat: 4.23
Sat Fat: 2.685
Protein : 46.03
Sugar: 2.5
Carbs: 25.5
Sodium: .1
Calories: 317
After workout
Protein Shake (2 scoops)
2 Banana's
Totals (all in grams)-
Fat: 3.96
Sat Fat: 2.37
Protein : 38.06
Sugar: 2
Carbs: 48
Sodium: .08
Calories: 364
Dinner
Tegal Shredded Roast Chicken (200g)
Salad
Totals (all in grams)-
Fat: 4.6
Sat Fat: 2
Protein : 50.2
Sugar: 1
Carbs: 1
Sodium: 1.3
Calories: 258
Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: .08
Calories: 180
So this gives me the following totals on a daily basis (in grams):
Fat: 29.15g
Sat Fat: 14.651g
Protein : 298.01g
Sugar: 14.7g
Carbs: 212.11.1g
Sodium: 3g
Calories: 2276
What you think SteM? If I need to tweak it then please let me know. In regards to the fats I'll just have some fish oil to fill in the gaps....
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10-18-2011, 05:35 PM #28
You have an extra meal to what I suggested and your carbs are too high. And your fat is too low. And what's with all the bananas?
Meal 1 add an egg yolk.
Meal 2 is good.
Drop the banana and potato from meal 3. Lean protein, green veggies and essential fats.
Pre workout - sweet potato, chicken and some brocolli.
Post workout ditch the bananas and make your carbs up with 50 of powdered oats.
Ditch the bedtime shake.
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10-18-2011, 07:11 PM #29Associate Member
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OK thanks again SteM. I'll update and post again.
I thought bananas are a good source of V and potassium so why not add it in the mix
Also thanks for the cardio tip. I'll give it a try tomorrow as today will need to be a day off due to work. However i will be working out on Sat to make up for it....
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10-18-2011, 08:34 PM #30Associate Member
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OK SteM, Think this looks a little better:
Meal One
4 Egg Whites
1 Whole Egg
45g Oats
Protein (1 scoop)
1 Banana
Totals (all in grams)-
Fat: 9.28
Protein : 47.13
Carbs: 49.3
Calories: 468
Meal Two
125g Brown Rice
Tegel Hony Roast Turkey (200g)
Salad
Totals (all in grams)-
Fat: 6.5
Protein : 43.7
Carbs: 43.6
Calories: 413
Meal Three
1 Tablespoon Natural Peanut Butter
185g Can of Tuna In Spring Water (with lemon juice)
1 cup Broccoli
Totals (all in grams)-
Fat: 10
Protein : 43
Carbs: 11
Calories: 301
Pre Workout
Tegal Shredded Roast Chicken (200g)
1 cup Broccoli
100g Sweat potato
Totals (all in grams)-
Fat: 5.6
Protein : 56.2
Carbs: 31
Calories: 398
After workout (All mixed in a blender)
Protein Shake (2 scoops)
1 Cup Raspberries
45g Oats
Totals (all in grams)-
Fat: 6.3
Protein : 43.1
Carbs: 42.3
Calories: 388
Dinner
Tegal Shredded Roast Chicken (200g)
Salad
Totals (all in grams)-
Fat: 4.6
Protein : 50.2
Carbs: 1
Calories: 258
Total daily intake:
Fat: 42.28g
Protein: 283.33
Carbs: 178.2
Calories: 2226 (est)
Also I'm going to change my protein to this:
http://www.punchsupplements.co.nz/su...ee-shaker.html
This will give me roughly around 3g reduction in fat/day and a little bit more protein
Let me know your thoughts SteM....Really appreciate this...
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10-18-2011, 09:01 PM #31Associate Member
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SteM,
Just an update..I changed my dinner to this
Dinner
Tegal Hony Roat Turkey (200g)
Salad
Totals (all in grams)-
Fat: 2
Protein : 39.6
Carbs: 7.8
Calories: 202
So this will give me the following...
Total daily intake:
Fat: 39.68g
Protein : 272.73
Carbs: 185.2
Calories: 2170 (est)
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10-18-2011, 09:02 PM #32Associate Member
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Also if anyone is following I have a log started here:
http://forums.steroid.com/showthread...for-summer-log
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10-18-2011, 09:14 PM #33
This last one you posted looks good(post 30). You'll be dropping fat in no time. Keep this up for 16 weeks and you should be pretty close to your goal.
Can you do 40mins cardio after weights for first 6 weeks then bump it up to HIIt first 15mins followed by 35-40mins low for the following weeks 7-10. Weeks 11-16 add fasted am cardio for 40mins every day and change your protein sources to steamed fish, egg whites or boiled chicken breast.
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10-18-2011, 09:54 PM #34Associate Member
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Hi Auslifta
Thanks for the feedback, glad to see I finally got it
Its more food shopping tonight woohoo
In regards to the cardio, I'll do what you suggested. I'll aim for 40 min, 20 min HIIT and the rest a jog...I was actually thinking of doing cardio in the morning (something around 20 mins) but thought that two sessions may be over doing it?? I do want to retain some good muscle mass…If it wont make me lose to much muscle then I’ll add some in the morning further down the line. I’ll just get some glutamine.
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10-18-2011, 10:05 PM #35
I have done that same routine I stated and didnt lose much if any muscle. At one stage I was doing 2 1hour sessions a day 6 days a week for 2 weeks, although I wouldnt ssuggest you do that. I was just trying to get really ripped. Ramp it up over the 16 weeks.
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10-19-2011, 01:40 AM #36
Go with it as it is, you can make minor adjustments as you go along to suit you and your workouts. Though I would probably steal 10g of carbs from meal 1 and put it in pre workout.
And yes, as much cardio as you can handle. Your bodyfat will help spare most of your LBM as long as you keep your diet in check.
Good luck.
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10-19-2011, 02:22 AM #37Associate Member
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Originally Posted by auslifta;5***526
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10-19-2011, 02:23 AM #38Associate Member
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Originally Posted by SteM;5***622
Once again really appreciate this. I'll tweak it like you said. Just a quick question, do I eat like this on my day off as well? I'm assuming so...
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10-19-2011, 04:38 AM #39
Obviously you'll ditch the post workout shake but I just sub it for a meal with the same macro's. For me that's 50g wholewheat pasta, 170g chicken breast and maybe some bell pepper and cougette (zuchini). and some fish oil.
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10-19-2011, 04:47 AM #40Associate Member
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Originally Posted by SteM;5***660
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First Tren Cycle (blast)
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