-KJ- Diet/Training Plan

[-KJ-]

So I have been off the board for awhile. I honestly left because I couldn’t get in the right frame of mind to follow a decent diet and cut and stick to it. I am now determined to prove to myself I can and with your help and input I hope to reach my goal. Enough of rant… HERE we go.
…………………………………………………………………………………………………………………………………… ………………
Height: 5’ 5’’

Weight: 176 lbs

BF%: 22-23% (my guess)

Target Cals: 1945 (Using bases reference)

Aim: Cut as much as I can.

Training Plan:
Im between two splits. Not sure which is best. A four day split training 4 Days or a three day split doing one day twice per week.
Four Day Split – Chest/Biceps, Back, Legs, Shoulders/Triceps/Traps.
Three Day Split – Chest/Shoulder/Triceps, Legs, Back/Traps/Biceps
Cardio: 3 AM cardio sessions (30min Bike) and 3 PWO sessions (15min HIT, 15min Steady State)

Supplements:
ON Whey Protein
ON Casein Protein
BCAA
Cellmass (Full tub given to me. Should I take?)
MultiVit
Fish Oils

Diet Plan:
Format is Protein / Carbs / Fat / Cals.

Upon Waking: 5g BCAA

Meal 1: Protein Carb Fat Cals
50g Oats 5.5 30 4 180
½ Whey ½ Casein – ON 24 1.6 .7 113
2 Fish Oils
Total 29.5 31.6 4.7 293

Meal 2:
130g Tuna – Large Can 34 0 .5 140.5
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 43.7 8 14.3 324.5


Meal 3:
4Oz Chicken Breast 23 0 2.5 110
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 32.7 8 16.3 294

Meal 4: Pre-WO
4Oz Chicken Breast 23 0 2.5 110
50g Brown Rice 3.5 36 2 174
100g Green Beans 2 4.5 0 26
Total 28.5 40.5 4.5 310

5g BCAA’s

**Workout**

Cellmass (If I take it)

Meal 5: PWO
2 Scoops Whey Protein 48 3.2 2 222
Total 48 3.2 2 222

Meal 6: PPWO
4Oz Chicken Breast 23 0 2.5 110
50g Brown Rice 4.2 43.2 2.4 209
100g Green Beans 2 4.5 0 26
Total 29.2 47.7 4.5 345

Meal 7:
1 Scoop Casein 24 1.5 .5 114
Total 24 1.5 .5 114

Daily Total: 235.6 140.5 47.6 1902.5

Brown Rice will change with Sweet potatoe.
Chicken Breast and Tuna with Lean beef and pork. Macros will be manipulated to fit these in but this diet will happen 5/7 days a week.

If I left anything out please tell me

This is the plan ATM. Any input is greatly appreciated. I need this to happen.

[SlimmerMe]

Hey! Glad you are back KJ!

Mixed nuts? I love 'em too.

[-KJ-]

Thanks slim. Good to see your still goin strong

[Back In Black]

Personally I'd put the carbs from your PPWO into PWO.

Pre fasted cardio I'd look at 10g BCAA and would probably sip on your other BCAA's during your weights workout.

What happens on the 2 days?

[-KJ-]

Personally I'd put the carbs from your PPWO into PWO.

Pre fasted cardio I'd look at 10g BCAA and would probably sip on your other BCAA's during your weights workout.

What happens on the 2 days?

Ill do that with the BCAAs.
The post workout shake I drink immediately PWO and dont think I could use Oats again. Any Advice?
On the other two days I just mean ill swap Brown Rice for Sweet Potatoe and chicken and tuna for other protein sources (Ex. Pork or lean beef). My aim is not to cheat on this diet for awhile anyway.

[haterade]

i wouldnt do creatine on a diet..

[-KJ-]

i wouldnt do creatine on a diet..

Why is that? Can u elaborate.

[haterade]

im a big believer that you should have solid foods whenever possible.. i think you would get more outa eating solid foods as opposed to protein powder.. like for your last meal i would change the casein for a salad with a meat protein source.. when i did my diet last summer and fall the only time i used shakes was post workout..

[-KJ-]

Yes but that is for protein? Casein protein is a great choice for pre bedtime...

[haterade]

Why is that? Can u elaborate.

creatine makes you hold water.. bloated is not your goal on a cutting diet ..

[-KJ-]

creatine makes you hold water.. bloated is not your goal on a cutting diet ..

I think its a personnel thing. Personally ive never felt bloated. It does not hinder fat loss and helps maintain cellular hydration.
As I said I am still undecided whether I will take it or not.

[haterade]

Yes but that is for protein? Casein protein is a great choice for pre bedtime...

you can do that im sure it would be ok.. but, solid foods digest slower than powdered proteins no matter what the label on the bottle says... the longer your body is digesting food the longer your metabolism is rolling and your body is recovering.. also the point of having something like a salad at night is the fiber makes you push out all the waste.. when you eat it at night you will shit out all the bs in the morning.. bye bye bloat..

[-KJ-]

you can do that im sure it would be ok.. but, solid foods digest slower than powdered proteins no matter what the label on the bottle says... the longer your body is digesting food the longer your metabolism is rolling and your body is recovering.. also the point of having something like a salad at night is the fiber makes you push out all the waste.. when you eat it at night you will shit out all the bs in the morning.. bye bye bloat..

I understand what your saying haterade. Ill take everything on board. I just need to listen to my body and see how it responds. Thanks for the input

[haterade]

i never feel bloated either but i have dieted for a bodybuilding show and i know how to get tight naturally.. and you may not be able to feel a difference but u will be able to c it.. as for creatine you could call it personal preference and it prob doesnt matter for your goals., im sure that your not doing a show with this diet but if you were it would 4sure be a no no..

[haterade]

4 sure.. just trying to give you some good info.. best of luck with the diet!!

[-KJ-]

Thanks need all the luck i can get. This is gonna be an open log so drop in and check the progress when u around.

[haterade]

will do!!

[Back In Black]

What type of creatine is it? Unless it's kre-alkaly I think it needs a delivery system (carbs) so would only take it at a time that carbs are present.

PWO carbs? If not oats then chomp on some brown rice or sweet potato or similar.

[-KJ-]

Its Cellmass! Received a tub of it so wondering if I should take...
I think ill just take oats with me in my shaker... Are my macros good stem??

how about the split?

[-KJ-]

Guys can u check out my macros for chicken breast? I think the protein is a little low? Maybe im wrong...
4Oz = 113g

[BrownGirl]

From my calculations, 4 oz of chicken breast has 36g of Protein, 184 Calories, 4g of fat and 0 Carbs. That's from Nutritiondata. Goodluck with your progress!

[-KJ-]

Thanks brown girl...
I Have chicken breast to be 23-p 0-c 2.5-f 110cals and I got that from livestrong
I must be way under counting protein.

[-KJ-]

Note: Carbs from PPWO meal will me put in PWO Meal.


Diet Plan:
Format is Protein / Carbs / Fat / Cals.

Upon Waking: 5g BCAA

Meal 1 Protein Carb Fat Cals
50g Oats 5.5 30 4 180
½ Whey ½ Casein – ON 24 1.6 .7 113
2 Fish Oils
Total 29.5 31.6 4.7 293

Meal 2:
130g Tuna – Large Can 34 0 .5 140.5
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 43.7 8 14.3 324.5


Meal 3:
4Oz Chicken Breast 32 0 3 171.5
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 39.7 8 16.8 355.5

Meal 4: Pre-WO
4Oz Chicken Breast 32 0 3 171.5
50g Brown Rice 3.5 36 2 174
100g Green Beans 2 4.5 0 26
Total 37.5 40.5 5 371

5g BCAA’s

**Workout **

Cellmass (If I take it)

Meal 5: PWO
2 Scoops Whey Protein 48 3.2 2 222
Total 48 3.2 2 222

Meal 6: PPWO
4Oz Chicken Breast 32 0 3 171.5
60g Brown Rice 4.2 43.2 2.4 209
100g Green Beans 2 4.5 0 26
Total 38.2 47.7 5.4 406.5

Meal 7:
1 Scoop Casein 24 1.5 .5 114
Total 24 1.5 .5 114

Daily Total: 260.6 140.5 48.7 2086.5

[Back In Black]

Guys can u check out my macros for chicken breast? I think the protein is a little low? Maybe im wrong...
4Oz = 113g

Your original calc was correct as long as that is the uncooked weight.

Macro's look ok, cals MAY be a little high but you can adjust as you go along.

What times of day do your meals occur?

[-KJ-]

Your original calc was correct as long as that is the uncooked weight.

Macro's look ok, cals MAY be a little high but you can adjust as you go along.

What times of day do your meals occur?

So in 4Oz Chicken Breast the macros are 23-p 0-c 2.5-f 110 Cals
I wanted to start at Maintenance or very close to it and work down. Should be doing enough cardio for now.

Times vary. On average day
Meal 1: 8am
Meal 2: 11.30am
Meal3: 2pm
Meal4: 4.30pm
Meal5:6-6.30pm
Meal6: 8pm
Meal7: 10.30pm

Thats a rough guide for times. It changes a lot.

[-KJ-]

UPDATE:

Done 30min Fasted cardio on bike. Was not as bad as I thought.
Meal one and two are finished.

I will weigh in every second day for my self. Weekly weigh in is the main one.
I will also take measurments to.
Maybe post pics up.

[Back In Black]

So in 4Oz Chicken Breast the macros are 23-p 0-c 2.5-f 110 Cals
I wanted to start at Maintenance or very close to it and work down. Should be doing enough cardio for now.

Times vary. On average day
Meal 1: 8am
Meal 2: 11.30am
Meal3: 2pm
Meal4: 4.30pm
Meal5:6-6.30pm
Meal6: 8pm
Meal7: 10.30pm

Thats a rough guide for times. It changes a lot.

These are the macro's I use for raw chicken, yep. Meal times look ok, not too close together.

Can you do 40 mins fasted cardio instead of 30?

[-KJ-]

10 minutes less sleep wont kill me ill try yep!
I always keep my meal times at least 2 hours apart if possible.

What do you think of the split Stem... 3 or 4 day??

[-KJ-]

Repost....

[-KJ-]

So after some messing about with Macros.... Starting Diet is:

Protein - 248.5g
Carbs - 146.3g
Fats - 41.8g
Cals - 1940

Split: 50/30/20

[Back In Black]

Depends what works best for you. I prefer a 4 split but if you only have time for 3 days then that's ok too. More to the point I would say it's about effort, intensity, correct selection and execution of exercises. And If you're lifting for 60 mins or more it's too long.

Oh, and I wouldn't be doing HIIT after legs!

[-KJ-]

I rarely do cardio after legs...
4 Day split it is.

Was thinking about it last night.
Day1: Chest/Triceps
Decline bench 3x10 Last set always failure. About 7-8 reps usually
Incline DB same as above
DB Flys or Cable Flys 3x10-12 last set to failure

Cable Pulldown W/Rope 3x10
Skull crushers 3x12 last set to failure

Day 2: Back
Deads (alternate with hyperextensions every 2 weeks)
1 arm DB Row 3x8-10 Last set failure
Lat pulldown 3x10
seated row (narrow grip) 3x10
Wide grip cable row High 3x10

Day3: legs
Leg Press 3 x 10 Last set failure
Alternating lunge 3 x10 each leg
Leg extensions 3x 10
Leg Curls 3x10
Standing calf raises 4x15

Day4: Delts/biceps/traps
DB Press 3 x 10
DB laterals 3 x 10
Cable laterals 3x10
reverse flys 3 x 10
Upright row 3 x 10
shrugs 3 x 12

Barbell curls 3 x 12
1 arm DB Preacher curls 3 x 12

[RaginCajun]

glad to see you are back from your hiatus! we are all still here and ready to assist! looks like stem has you all worked out so time to grind!

[-KJ-]

glad to see you are back from your hiatus! we are all still here and ready to assist! looks like stem has you all worked out so time to grind!

Yeah Stem has been great. I need all the help I can get. I am gonna log everything here so stay tuned.

[-KJ-]

So just back from workout. It was good but felt my arms kinda gave out on me.

Done Chest/Triceps today. Aimed for 10-12 reps. Last set fail in 6-8 rep range.

Decline Bench 3 sets
Incline DB 3 sets
cable flys 3 sets

Cable Pushdown
Rope pulldown ( all the bars were being used )

CARDIO: 30 Minutes
15 min HIIT - 1 min level 7 @ 120+ rpm , 30sec level 14 @ 150+ rpm
15 min steady state level 7

Now to finish my meals and look forward to it all again tomorrow

[-KJ-]

Well struggled to get that last meal down... Only a casein shake before bed and Im good!

[-KJ-]

Ok so i had the luxury of staying in bed later today.

When I woke up took BCAAs and done 30min fasted cardio (40min will come Stem)

had my morning shake (1/2 casein 1/2 whey 50g oats)

will be having pre wo soon and heading to do back.

No PWO cardio today as I have soccer trainig later

[Papiriqui]

Nice going bud!! Keep at it

[-KJ-]

Nice going bud!! Keep at it

Thanks bro... Need to do this! Need to be ripped when I visit the US in summer

[Papiriqui]

Thanks bro... Need to do this! Need to be ripped when I visit the US in summer

Are you from the states or just visiting?? Where are you currently?

You can do it buddy!!