Finally Back At It!!

[falco21]

Well, I was finally cleared to lift hard after my surgery recovery. Took just over 8 months. I have been lifting these last few weeks and the shoulder feels awesome! Anyways, I was lost for a while dealing with school and work, both full time. Due to this, I lost all track of my diet and gained back some unwanted fat. I am back trying to get my diet straightened out and everything fixed. Here is what I currently wrote up. My TDEE is 2805 so my calories for weight loss would put me at right around 2300.

After reading a lot on here, I came to the decision to try out a 40/40/20 split. Here is what the diet looks like. Help where needed please!


5:30am – Meal 1

2 Scoops of Protein 40/8/3/220
1 Cup of Oats – 10/52/5/280
1 Large Egg – 6/0/5/74

11:30am – Meal 2

4oz. Turkey Breast 30/0/1/135
1 Can Tuna 41/0/5/220

2:30pm – Meal 3

1 Can Tuna 41/0/5/220
1 Cup Chopped Broccoli 4/7/0/41

5:30pm – Pre Workout Nutrition

4oz. Chicken Breast 28/0/3/150
1 Cup Brown Rice 5/46/2/218
1 Medium Sweet Potato 2/23/1/100

6:30pm – Workout

8:00pm – Post Workout Nutrition

2 Scoops Protein 40/8/3/220
1 Cup Oats 10/54/6/300
1 Large Egg 6/0/5/74

10:00pm - Before Bed Meal

1 Scoop Casein Protein 24/4/1/120
4g Fish Oil 0/0/5/41

Totals: 287/202/50/2413

[--->>405<<---]

hey falco welcome man.. my tdee is 3100 and im running 2150 cals doing 5-6 days am fasted cardio 45mins and lifting 4days at lunch.. droppd 20lbs in 2 months without losing much LBM.. that tdee has the tendency to be a tad high..could u not substitute the protein powder for egg whites at meal 1? the only other thing that stands out to me is having 2 carbs at ur 1730 meal... i realize its a pre WO meal and maybe thats ur reasoning? maybe someone else would be better equippd to determine if itd be better to move one of those carbs to say the 1130 meal which is all protein.. good luck

[falco21]

Wow! Congrats on that man!

I'm going to see how this amount of calories works out and then see if I need to adjust. Whether it be higher or lower. As for the carbs, yeah. I am not 100% golden on this idea I incorporated. I have read a lot on here and thought it was more beneficial to have my carbs in the morning, pre, and post workout. Other meals would solely be protein and fat based. If it would not hurt to move things around, then by all means, fire away. I'm just looking to get this perfect and start Monday brand new.

[--->>405<<---]

yeh carbs in the am and pre and pwo are how i do it too...my wkout is at 1200 so i can eat carbs in meals 1,2,&3 which i think helps someone else who knows more than i do will chime in im sure as far as total cals go yeh everyones difft.. for myself im glad i can have 900 cal deficit and still maintain LBM.. to me that equals quiker fatloss.. the only meal i have a shake however is pwo.. everything else is real food...

[Sgt. Hartman]

Welcome back man. Your diet looks real good and your food sources look great. I like the carbs for breakfast, preWO and PWO only, I do the same thing when cutting.

The only thing I would change is what you're eating PWO. You're only eating 1 meal in the 10 hours following your WO, which is not ideal. The shake and oats for PWO is fine but I would try to add another food meal before bed even if it's just a pro/fat meal like lean beef or cottage cheese or similar. I would recommend another meal especially if your PWO protein is whey as it will be absorbed and gone very quickly. You'd have to readjust some other meals to still keep your cals/macros correct which will be a PITA but worth it IMO.

If you decide not to add another meal, make sure that your PWO protein is not straight whey but a mix of slower digesting protein (casein or beef protein) as well. Good luck.

[tbody66]

Welcome back. Post some pics and let us know about your workout routine so we can help you all around!

[SlimmerMe]

Jumping back on the horse is the name of the game....

GOOD LUCK!

[falco21]

Thanks for the support everyone!!

I guess you could say that I learned a lot from being on here before. I learned how to arrange and chose the proper foods.

I was thinking the exact same thing with the evening meal. I was thinking about adding in another meal before bed. I will probably go with some cottage cheese and fruit for my last meal. As for pics, I will try and get some up this weekend. Been one hell of a week and I got a big weekend ahead of me. So patience is key with this one haha

The workout I am doing is the Iron Man "HIT" Program. I know this is the diet forum, but here it is anyways.


Weeks 1-3

Monday

Chest

15 Degree Bench Press 2 Warm Up Sets
8-10 Reps
3-5 Reps
11-15 Reps

Shoulders

Over Head DB Press 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Triceps

Close Grip Bench Press 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Traps

Shrugs 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Wednesday

Back Width

Pull-Downs 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Back Thickness

Rows 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Biceps

Barbell Curls 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Calves

Standing Calf Raises 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Quads

Squats 2 Warm Up Sets
8-10 Reps
3-5 Reps
11-15 Reps

Hams

Leg Curls 1 Warm Up Set
8-10 Reps
3-5 Reps
11-15 Reps

Friday Same as Monday and So On…

[Papiriqui]

Welcome back!!! Glad you recovered!!

[tbody66]

I like the program! Post some pics and tell me the poundages you are doing for each of those exercises you posted. Also what are your current stats and what are your specific goals?

[falco21]

This program will start on Monday. I was just lifting basic movements the last couple weeks to get back in the habit of lifting and to see how my shoulder felt. It was more of a chance to see where I was at since the surgery.

My stats are 6'2 at around 230 lbs. BF %, I am not exactly sure but it is in the higher teens. I will be doing cardio every day. HIIT after workouts and fasted cardio on the off days, at a moderate pace. Heart rate in the fat burning zone. I have heard great things about people incorporating both HIIT and Moderate Cardio together.

My goals are to lean out finally and be able to pack on some serious muscle. I know this is going to take some hard work and dedication, but I am more than willing to put that into it. It was very tough for me before, trying to get in shape and lose the weight, but not being able to lift. Now I have finally been cleared for it and frankly, the shoulder feels better than before.

[tbody66]

Glad to hear about all of this and looking forward to watching and encouraging you to be all you can be.

[falco21]

Update:

Started the diet today. Felt great throughout the entire day! Was never very hungry. I work out at a smaller gym. It's located in a warehouse and is basically revolved around the old school method of lifting. There is hardcore machines and mainly free weights. No pool or sauna or anything. Well, it just so happened tonight they were doing routine maintenance on the cardio machines, so I was not able to do the cardio tonight. Will start that tomorrow.

I started the Iron Man "HIT" Program tonight as well. Let me tell you, on paper it does not look like much, but I got an amazing pump from it and I felt awesome! Definitely gonna stick with this and see how it goes.

[tbody66]

Glad to hear it, keep it up and keep us posted.

[falco21]

Had the day off yesterday. Did cardio which went very well. Just got home from lifting tonight. Went extremely well! I feel very strong compared to before, which is great news considering I just got off recovery from my surgery.

So far, this workout plan is great! I love it so far and will continue doing it to really see how my strength and size increase.

[tbody66]

I am very excited to hear that. Tell us about the workout.

[falco21]

The workout is great. Seems to be working well. I get a great pump out of it. I also like the whole concept of working the three individual fibers of each muscle, as opposed to just lifting blindly. I also like that there is absolutely no way someone could over train using this program.

The sets are 2 warm up sets, then 8-10 reps, 3-5 reps, 11-15 reps. What's really nice about it is that you completely exhaust that specific muscle group being worked. The waiting sucks sometimes in between sets. 2 minutes between warm up's, and 3 minutes between normal sets. I agree with the theory though, it does allow you to replenish your ATP levels to allow the most weight to be lifted in each set. Like what was stated in the article, "be the big guy in the gym who always looks like he is just resting."

I am dying to see how my strength sky rockets after the 3 weeks of push-pull and then the next 3 weeks of loading with a modified rest pause. After those 6 weeks, 7-10 days is taken off from lifting and when you start lifting again after those days, your strength is supposed to sky rocket!!

[Back In Black]

Can you edit your diet in post 1 with the extra meal added and the macro's for that meal and revised totals. If you have included fruit with your last meal I'd suggest you drop it in favour of 4g fish oils and I'd lose the egg from your PWO meal.

[falco21]

Oh yeah sure. I edited my first post and added in the fish oil. Sorry about not revising it.

[tbody66]

The workout is great. Seems to be working well. I get a great pump out of it. I also like the whole concept of working the three individual fibers of each muscle, as opposed to just lifting blindly. I also like that there is absolutely no way someone could over train using this program.

The sets are 2 warm up sets, then 8-10 reps, 3-5 reps, 11-15 reps. What's really nice about it is that you completely exhaust that specific muscle group being worked. The waiting sucks sometimes in between sets. 2 minutes between warm up's, and 3 minutes between normal sets. I agree with the theory though, it does allow you to replenish your ATP levels to allow the most weight to be lifted in each set. Like what was stated in the article, "be the big guy in the gym who always looks like he is just resting."

I am dying to see how my strength sky rockets after the 3 weeks of push-pull and then the next 3 weeks of loading with a modified rest pause. After those 6 weeks, 7-10 days is taken off from lifting and when you start lifting again after those days, your strength is supposed to sky rocket!!

I've done this several times, it always works!