T-gunz sorting my diet out then a log here :)

[t-gunz]

ok guys and girls

im 24
5'11
87kg for you yanks 191pounds :P
BF% about 15% ish

goal to cut the fat to get some abs thats been hiding for far too long maybe get to 80kg? but not conerned on weight just looks

previous i was on a keto based diet i wish to not continue that i want a diet that is simple but easy to continue

66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66 + (13.7 x 87) + (5 x 177) -(6.8 x 24)
66 + 1191.9 + 885 - 153.6
tdee= 1989

BMR 1989 x 1.55
=3082


my trainin i will list here if that makes a difference or not?

Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12

Tuesday - Back, Tri's
A1: low cable rows - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12

Wednesday - cardio

Thursday - Legs
A1:Squat - 10x10
Leg extension 4 x 10-12
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12



Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:side lateral raise 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12


CARDIO - aiming to do HIIT will most prob be hill sprints 20 mins start off with then increase later.




was gonna do baseline split but i will save that for when i want to add some mass



ok so carb wise i want to just add carbs around pre and pwo training so i utilise em.



2300 cals
280g = 1120 protein
130g = 520 carbs
73g = 660 cals fats



thoughts on cals etc?


and thoughts on whole thing?

aiming to see some sweet results in 4 weeks but this will be ongoing of course

will run some fat burners to assist, clen, prob some t3 but worry about that after i get the diet sorted.


sorry for the long post but details are important

[tbody66]

glad to see you back around. Where's the pics??? The 10x10 workout seems aggressive and brutal, kudo's for going that route.

[Dr Pepper]

Just came off a cut myself mate. Besides the diet for cardio I mostly did LIC fasted in the AM. Might want to throw that in, worked really well for me...

[baseline_9]

I would like to see fats come down and carbs go up a bit.. Unless you know that your carb sensitive (which is mostly BS anyway and definitely BS at this kind of intake)

I would personally bring fats down to 55g and push carbs up to 170g


And yeh just keep those carbs pre and PWO.... 85g each way...

Let us know what u think. And let's see what GB has to say... I'm sure he will agree on the carbs up fats down tho

[baseline_9]

And I think ur total calorie intake is about ok...

I get u at 2435 without all that BS Maths u just did in ur first post


I actually like to go very low carbs on non training days and then bump them up on training days...

So if u don't train 3 days a week on those days cut your carbs as low as possible but then add those cabs on your training days....

It will increase insulin sensetivity, decrease insulin when you need it least, push your body that bit harder on the non training days and increas fat oxidation... It will also help you to train harder, make you feel fuller and help out with nutrient partitioning around your training...

All the advantages of Intermittant fasting but just a toned down version (obviously the advantages would not be as great as a full IF)

[gbrice75]

My man T!! You know I'll be on board for this one!

Base nailed it on every point... I love what he said above particularly... very similar ideas to how I ran my last cut. And yes, I'd bring those fats down a bit as well... 50g would be my cutoff at 2300 cals.

I'll add more when I'm in front of a PC (always on this fvckin phone grrr!)

[t-gunz]

glad to see you back around. Where's the pics??? The 10x10 workout seems aggressive and brutal, kudo's for going that route.

hey t hows things??

i wasnt planning on putting pics up to be honest. do you think i should? if you remember ages ago that 10x10 rounine you helped me plan out

I would like to see fats come down and carbs go up a bit.. Unless you know that your carb sensitive (which is mostly BS anyway and definitely BS at this kind of intake)

I would personally bring fats down to 55g and push carbs up to 170g


And yeh just keep those carbs pre and PWO.... 85g each way...

Let us know what u think. And let's see what GB has to say... I'm sure he will agree on the carbs up fats down tho

sounds like a plan base

Just came off a cut myself mate. Besides the diet for cardio I mostly did LIC fasted in the AM. Might want to throw that in, worked really well for me...

excellent did you do keto or have carbs? LIC in the AM is not really suitable for me other wise im up well before the crack of dawn.

And I think ur total calorie intake is about ok...

I get u at 2435 without all that BS Maths u just did in ur first post


I actually like to go very low carbs on non training days and then bump them up on training days...

So if u don't train 3 days a week on those days cut your carbs as low as possible but then add those cabs on your training days....

It will increase insulin sensetivity, decrease insulin when you need it least, push your body that bit harder on the non training days and increas fat oxidation... It will also help you to train harder, make you feel fuller and help out with nutrient partitioning around your training...

All the advantages of Intermittant fasting but just a toned down version (obviously the advantages would not be as great as a full IF)

that sounds good idea with no carbs on training days. HIIT will still be implemented, so is it ok not to have carbs after a HIIT session?

My man T!! You know I'll be on board for this one!

Base nailed it on every point... I love what he said above particularly... very similar ideas to how I ran my last cut. And yes, I'd bring those fats down a bit as well... 50g would be my cutoff at 2300 cals.

I'll add more when I'm in front of a PC (always on this fvckin phone grrr!)

thanks for stopping in brother

[t-gunz]

ok so 2300 cals.

protien 292g = 1170

carbs 170g = 680 cals

fats 50g = 450cals


diving it it over 8 meals includ shake before bed

meal time

620am
9am
12pm
345pm PRE
6pm pwo
730 pm
before bed casin protein

protein 292 = 36g per meal

carbs 85g pre and pwo want to use dextrose PWO? and bases oats biscut reciepe for pre?

fats 50g = 6g per mea

greens veg and salads will be added between other meals where carbs are not taken

everyone cool with going along with this?

when i get the ok ill try and lay out a diet :/ lol

[t-gunz]

am i right i was on calorie king and it say 85g sweet pottato is 500g cooked?

that cant be right thats so much to eat pre and pwo lol

[tbody66]

Pics always help us to help you and if you keep it somewhere in your mind when you are dieting and training that we'll be watching it can help you as well.

[t-gunz]

ok guys go easy on the pics. a lot of you know i dont like posting em up insucrity wise

got pics of a few different poses. yeah i cant pose. but gives you better idea like tbody said.

im not worried about lagging parts really as i just want to shredd the fat then ill work on things.

[t-gunz]

im hoping to get abs in a reasonable time???

[tall76]

U already got the abs- they r under there. What u have looks like a great starting point in terms of workout and diet. Try to stick with it and be really consistent- this way we can find out what works and what doesn't for ur body and make adjustments as you go to get u lean and mean.
I would cut out the dextrose post workout- I do that when I'm cutting. Maybe add an apple or half banana for some of the carbs and use complex for the rest. For example my pwo is usually whey protein with 1/2 cup oats in it and 1/2 banana

[baseline_9]

Forget the dextrose PWO it is not needed at all... Stick to oats and whey or even a whole food meal.


As far as HIIT I'm not the biggest fan of it from a BB'ing standpoint.... But then again the HIIT that most people do is actually just interval training (as in your case... If you can do it for 30 mins it's not HIIT)


I think optimal circumstances would include no cardio PWO and all cardio to be done in the 'most depleted state' and on non training days where carbs are lower.... Intervals are fine here but true HIIT is another beast and most people will never experience what IMO 'Real HIIT' actually is.... True HIIT IMO is for athletes trying to force the body to adapt (cardiovascularly, lactic threshold etc....) and not BB'ers as it is really hard on the body....

[baseline_9]

am i right i was on calorie king and it say 85g sweet pottato is 500g cooked?

that cant be right thats so much to eat pre and pwo lol

If my memory is correct sweet potatoes have 17g of carbs per 100g raw uncooked weight...

[t-gunz]

hey mate thanks for the honest feedback. im really looking forward to this all.

i will cut the dextrose out and do what you suggested. im not very good with sorting the diet but ill have a dig and see what you guys think.

btw looking juicy in the avi keep up the hard work. im glad you are one of the guys that practise what they preach unlike some guys lol

[t-gunz]

Forget the dextrose PWO it is not needed at all... Stick to oats and whey or even a whole food meal.


As far as HIIT I'm not the biggest fan of it from a BB'ing standpoint.... But then again the HIIT that most people do is actually just interval training (as in your case... If you can do it for 30 mins it's not HIIT)


I think optimal circumstances would include no cardio PWO and all cardio to be done in the 'most depleted state' and on non training days where carbs are lower.... Intervals are fine here but true HIIT is another beast and most people will never experience what IMO 'Real HIIT' actually is.... True HIIT IMO is for athletes trying to force the body to adapt (cardiovascularly, lactic threshold etc....) and not BB'ers as it is really hard on the body....

so no cardio after training? just on off days and make that interval training? i have a husky so he needs walking i will do that later on at night it will be low intenisty


pwo shake oats and 1/2 bannana sounds inviting. so does your oatmeal biscuits with pwo shake

[t-gunz]

If my memory is correct sweet potatoes have 17g of carbs per 100g raw uncooked weight...

yep your right 500/17g = 86 so pretty dam close

[t-gunz]

thoughts on meal plan no macros yet


meal1 - chicken breast and green peas
meal2- chicken breast and green peas
meal3 -fish and green salad
meal4 PRE - chicken and carbs can i have oat and half banana?
training
meal 5 PWO- shake, oat biscuit
meal 6 chicken breast with large green salad
meal 7 casin protiein 1 scoop

[tall76]

Meal 1- have protein/ carbs.
The fruit is best either with meal 1 or post workout
More variety- proteins use eggs, egg whites, ground turkey, ground beef and ur chicken and white fish, cottage cheese, Greek yogurt
Carb sources- oats, brown rice, sweet potato work best for me for cutting
As for veggies peas aren't the best choice. Broccoli, asparagus, Brussel sprouts, salads, green beans all work

[tbody66]

Great starting point, with those poses and good quality of pics we'll be able to tell progress easily. Stick with that workout, like you've already heard, and we'll be able to tweak as we go. Plan on posting pics every two weeks and keep a daily log of the diet and exercise plan and we'll be all good.

[t-gunz]

meal1 - fish basa fillet and oats
meal2- chicken breast and green beans
meal3 -fish and green salad
meal4 PRE - eggs and brown rice
meal 5 PWO- shake, oat, 1/2 banana
meal 6 chicken breast with large green salad
meal 7 casin protiein 1 scoop


will these options be ok for a while?

[cue_artist]

meal1 - fish basa fillet and oats
meal2- chicken breast and green beans
meal3 -fish and green salad
meal4 PRE - eggs and brown rice
meal 5 PWO- shake, oat, 1/2 banana
meal 6 chicken breast with large green salad
meal 7 casin protiein 1 scoop


will these options be ok for a while?

I would make the following changes

meal1 -eggs and oats ( u want ur eggs in the morning due to there fast protein absorbtion rate)
meal2- chicken breast and broccolli ( i would remove the green beans down here and move them to ur post work out meal. U dont need to spike ur insulin now)
meal3 -fish and green salad ( make sure u choose fibrous veggies . Not ones which contain a high content of sugar)
meal4 PRE - fish basa fillet and brown rice
meal 5 PWO- shake, oat, 1/2 banana
meal 6 chicken breast with large green salad ( u can mix some grean beens in this meal)
meal 7 casin protiein 1.5 scoop ( i personally try to keep my protein intake not less than 35 g per meal especially when cutting)

I would personnally advise starting with a atleast 2500 cal/day and from there u can work ur way down. I would make more changes to this diet but i really need to know the amount of calories that u are wanting to start with .

Goodluck man

[t-gunz]

thanks cue.

i was thinking 2500 actually cause once it stalls i can drop cals.

so meal 2 i should eat chicken breast only?

meal 3 noted

meal 6 noted

what changes would you make to this diet? if you got time to give details of course

[cue_artist]

Np man . what i will post right now is a diet similar to the one i am using it usualy puts u around ~2300-2400 cals

Meal 1: 7 egg whites + 1 whole egg + 1 cup of oats

Meal 2: 1 can of tuna + spinich + 1 tbl spoon of oliveoil

Meal 3 ( Pre workout ) : chicken breast + 150 g sweet potato

PWO : 2 scoops of whey

Meal 4: tilapia + 1 cup of oats

Meal 5 : chicken breat + 2 cup of veggies + 1 tbl spoon of natty Peanut butter

Meal 6 : 2 scoops casein

From experience i noticed that getting your protein from a variety of protein sources gives quicker results. Dude try this diet and tell me how u feel for the first 2 weeks and we can adjust from there. Whenever i start cutting i only use sweet potato for the 1 week due to its high potassium content wich can help in losing water weight faster. I also usaully double my carb intake from the above diet on back and leg days. On my nonworking out days i remove all carbs but my protein and fat remain the same. Do atleast 2 sessions of cardio 20 mins each at high intensity

[t-gunz]

Np man . what i will post right now is a diet similar to the one i am using it usualy puts u around ~2300-2400 cals

Meal 1: 7 egg whites + 1 whole egg + 1 cup of oats

Meal 2: 1 can of tuna + spinich + 1 tbl spoon of oliveoil

Meal 3 ( Pre workout ) : chicken breast + 150 g sweet potato

PWO : 2 scoops of whey

Meal 4: tilapia + 1 cup of oats

Meal 5 : chicken breat + 2 cup of veggies + 1 tbl spoon of natty Peanut butter

Meal 6 : 2 scoops casein

From experience i noticed that getting your protein from a variety of protein sources gives quicker results. Dude try this diet and tell me how u feel for the first 2 weeks and we can adjust from there. Whenever i start cutting i only use sweet potato for the 1 week due to its high potassium content wich can help in losing water weight faster. I also usaully double my carb intake from the above diet on back and leg days. On my nonworking out days i remove all carbs but my protein and fat remain the same. Do atleast 2 sessions of cardio 20 mins each at high intensity

i cant thank you enough

just few more questions

how much chicken breast?

amd tilapia?

and is 185g tuna can ok? ive got a shit load of em lol

also the 1 tsp of olive oil can i replace that with fish oils? if so how many? just easier as im at work

thanks heaps again i can get started on this tomorrow and offically the next day as i have to shop for a few things

[t-gunz]

also i changed the diet meals so it fits around my training tim

Meal 1: 7 egg whites + 1 whole egg + 1 cup of oats
Meal 2: 1 can of tuna + spinich + 1 tbl spoon of oliveoil
Meal 3: tilapia + 1 cup of oats
Meal 4 ( Pre workout ) : chicken breast + 150 g sweet potato
TRAINING
PWO : 2 scoops of whey
Meal 5: tilapia + 1 cup of oats
Meal 6 : chicken breat + 2 cup of veggies + 1 tbl spoon of natty Peanut butter
Meal 7 : 2 scoops casein

[tall76]

Nice- this is starting to Come together. U need ur macro numbers- do some reading in the stickies and calculate ur own numbers, then use these great food choices but fit them into ur own individual needs for protein/ carbs/ fats

[cue_artist]

i cant thank you enough

just few more questions

how much chicken breast?

amd tilapia?

and is 185g tuna can ok? ive got a shit load of em lol

also the 1 tsp of olive oil can i replace that with fish oils? if so how many? just easier as im at work

thanks heaps again i can get started on this tomorrow and offically the next day as i have to shop for a few things

Your welcome bro . I usually never weigh my chicken or protein I just go by size. Just try to keep your protein at around 40 g per meal. You can defiintly replace the olive oil with fish oil . Just remember that 1 tbls of olive oil has ~8grams of fat.

[baseline_9]

Your welcome bro . I usually never weigh my chicken or protein I just go by size. Just try to keep your protein at around 40 g per meal. You can defiintly replace the olive oil with fish oil . Just remember that 1 tbls of olive oil has ~8grams of fat.

I think it's 13.5g of fat

[cue_artist]

two tble spoons ~ 16 grams of fat

[baseline_9]

When you say tble spoon are you referring to a 15ml table spoon or a tspn (teaspoon)

[cue_artist]

teaspoon

[cue_artist]

i usually always use a tea spoon when eating any type of fat cuz i feel that they are super calorie dense. But the lable always refers to it as a tablespoon

[tall76]

T- get a scale and weigh ur food. U need to know what ur putting in ur body. You have done all this work u might as well go the extra mile and get it right for sure. Once you are dialed in and know ur portion sizes u can do it by size like Cue said. I still weigh out all my food- once it's cooked it takes only a few extra seconds to weigh it into correct portion sizes.

[baseline_9]

1 tsp (teaspoon) = 4.5g fat
1 tbsp (tablespoon) = 13.5g fat

[SlimmerMe]

Great to see you are into details T-gunz~

Wishing you GOOD LUCK this 2012!

[t-gunz]

thanks SM

i got scales guys i got a habbit of checking the weight


i need to work out the cals i have been trying i just suck at it lol

[t-gunz]

Time	Food	Quantity	Calories	Carbs	Fibre	CHO Net	Fat	Protein
620.00	egg whites 7		99	0.8	0	0	0	23.5
	1 whole egg		57	1	0	0	3.8	5.7
	brown rice 120g		160	32.5	0	0	1.2	4.1
9.00
	185g tuna		394	0	0	0	24.4	43.7
	spinach 1 cup		6	0	0.2	0	0.1	0.9
	8 fish oils		72	0	0	0	8	0
12.00
	basa fillet 200g		174	1	0	0	4	36
	brown rice 120g		160	32.5	0	0	1.2	4.1
345.00	pre- chicken 120g		198	0	0	0	4.3	37.2
	150g sweet potato		105	22.8	0	0	0.2	3
	TRAINING
520	whey protein 2 scoop		112	1	0	0	0.6	24.9
	basa fillet 200g		174	1	0	0	4	36
630.00	brown rice 120g		160	32.5	0	0	1.2	4.1
	chicken 120g		198	0	0	0	4.3	37.2
830.00	beans 60g		13	1.3	0	0	0.1	0.9
	1tbsp peanut butter		154	3	0	0	12.5	7
9-930	2 scoop casine		112	1	0	0	0.6	24.9
		Totals	2328.9	130.4	0.2	0	70.5	293.2
				521.6			635	1172.8
		Percent		22.4			27.2	50.4

[t-gunz]

just edited the oats i had to take out cause i cant eat em plain and dont want to add honey everytime

cals 2328
carbs 130g
fat 70.5
pro 293.2g


seem ok? fats are a bit high