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  1. #1
    -KJ-'s Avatar
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    -KJ- Diet/Training Plan

    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.
    Last edited by -KJ-; 01-19-2012 at 07:43 AM.

  2. #2
    SlimmerMe's Avatar
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    Hey! Glad you are back KJ!

    Mixed nuts? I love 'em too.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  3. #3
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    Thanks slim. Good to see your still goin strong

  4. #4
    Back In Black's Avatar
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    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?

  5. #5
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    Quote Originally Posted by SteM View Post
    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.
    Last edited by -KJ-; 01-15-2012 at 02:06 PM.

  6. #6
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    i wouldnt do creatine on a diet..

  7. #7
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    Quote Originally Posted by haterade View Post
    i wouldnt do creatine on a diet..
    Why is that? Can u elaborate.

  8. #8
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    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..

  9. #9
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    Yes but that is for protein? Casein protein is a great choice for pre bedtime...

  10. #10
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    Quote Originally Posted by -KJ- View Post
    Why is that? Can u elaborate.
    creatine makes you hold water.. bloated is not your goal on a cutting diet ..

  11. #11
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    Quote Originally Posted by haterade View Post
    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.

  12. #12
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    Quote Originally Posted by -KJ- View Post
    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..

  13. #13
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    Quote Originally Posted by haterade View Post
    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

  14. #14
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    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..

  15. #15
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    4 sure.. just trying to give you some good info.. best of luck with the diet!!

  16. #16
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    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.

  17. #17
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    will do!!

  18. #18
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    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.

  19. #19
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    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?

  20. #20
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    Guys can u check out my macros for chicken breast? I think the protein is a little low? Maybe im wrong...
    4Oz = 113g

  21. #21
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    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!

  22. #22
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    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.

  23. #23
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    Revised Diet!

    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

  24. #24
    Back In Black's Avatar
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    Quote Originally Posted by -KJ- View Post
    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?

  25. #25
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    Quote Originally Posted by SteM View Post
    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.

  26. #26
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    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.

  27. #27
    Back In Black's Avatar
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    Quote Originally Posted by -KJ- View Post
    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?

  28. #28
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    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??

  29. #29
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    Repost....
    Last edited by -KJ-; 01-18-2012 at 03:46 PM.

  30. #30
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    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

  31. #31
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    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!

  32. #32
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    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

  33. #33
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    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!

  34. #34
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    Quote Originally Posted by 00ragincajun00 View Post
    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.

  35. #35
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    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

  36. #36
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    Well struggled to get that last meal down... Only a casein shake before bed and Im good!

  37. #37
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    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

  38. #38
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    Nice going bud!! Keep at it

  39. #39
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    Quote Originally Posted by Papiriqui View Post
    Nice going bud!! Keep at it
    Thanks bro... Need to do this! Need to be ripped when I visit the US in summer

  40. #40
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    Quote Originally Posted by -KJ-

    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!!

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