Jypoll's Progress Report

I have finally hit the 30lbs mark in half as many weeks. I dropped from 222lbs at 25% or more BF to now 192lbs maybe 15%.
I have a Powerlifting competition in just under 9 months and i will be in the 183lbs class. I will allow myself upto 10lbs MAX, preferably 5-7lbs to be lost for water. So my goal is 190lbs by november.

My current TDEE estimate is 2900kcal
21yro
6'0"
~160lean

and i am currently consuming 2100 cals.
260p
150c
50f

Should i continue the cut another couple months down to about 180lbs then bulk back up to 190lbs>?
or increase calories to 2500-2600 and slowly drop fat while gaining my strength back?

So i have decided that i dont want to go hungry anymore so i am bumping my diet upto 2600cals, at 45%P/35%C/20%F

1
1/2 cup egg white 14 0 0
sc whey 24 4 1.5
2/3 cup rolled oats 10 36 4
half banana 1 13 0

total 49 53 5.5

2
can tuna 32 0 2
low fat mayo 0 0 5

total 32 0 7

3
200g chicken breast 46 0 2
tsp olive oil 0 0 4
garlic 0 4 0
1/2 cup rice 8 68 2

total 54 72 8

4
protein pudding 23 19 3
casein shake 21 5 1

total 44 24 4

5
150g turkey breast 35 0 2
tsp olive oil 0 0 4
10g cheddar cheese 3 0 3
1/2 cup rice 8 68 2
1 cup broccoli 4 7 0

total 50 75 11

6
125g tilapia 25 0 1.5
garlic 0 3 0
tsp butter 0 0 4
125g cottage cheese 16 6 1.5
casein shake 21 5 1.5
tbsp PB 4 2 8

total 66 16 16.5


daily total macros 295 240 52
daily total calories 1180 960 468

total calories 2608

a few questions,
is one cup of broccoli enough? i take multivitamin and some times greens supplement
also is it work not having the second rice serving in meal 5 on non training days?

so i decided i cant make the 183lbs class because i will lose too much muscle and since my long term goal (10years) is 250lbs i dont want to go so low, so i have switched to lean bulk.

2740kcal on w.o. day
2540kcal on non.w.o. day

all macros are in the order P C F

training day:
meals

1
1/2 cup egg white 14 0 0
sc whey 24 4 1.5
cup rolled oats 15 52 6
half banana 1 13 0

total 54 69 7.5
2
ham 27 6 6
0 0

total 27 6 6
3
200g chicken breast 46 0 2
tsp olive oil 0 0 5
garlic 0 4 0
1/2 cup rice 8 68 2
vegetable 3 8 0

total 57 80 9

4
protein pudding 23 19 3

total 23 19 3
5
150g turkey breast 34 0 2
tsp olive oil 0 0 4
20g cheddar cheese 6 0 7
1/3 cup rice 6 51 2
1.5 cup broccoli 6 10 0

total 52 61 15
6
125g tilapia 25 0 1.5
garlic 0 3 0
tsp butter 0 0 4
vegetable 3 8 0

total 28 11 5.5
7
125g cottage cheese 16 6 1.5
casein shake 21 5 1.5
tbsp PB 4 2 8
rice cake 1 8 0
1/4 egg white 7 0 0

total 49 21 11


daily total macros 290 267 57
daily total calories 1160 1068 513

total calories 2741

off day:
meals

1
1/2 cup egg white 14 0 0
sc whey 24 4 1.5
2/3 cup oats 10 36 4


total 48 40 5.5
2
ham 27 6 6
0 0

total 27 6 6
3
220g chicken breast 51 0 2
tsp olive oil 0 0 5
garlic 0 4 0
1/2 cup rice 8 68 2
vegetable 3 8 0

total 62 80 9

4
protein pudding 23 19 3

total 23 19 3
5
175g turkey breast 39 0 2
tsp olive oil 0 0 4
20g cheddar cheese 6 0 7
1/4 cup rice 4 34 1
1.5 cup broccoli 6 10 0

total 55 44 14
6
125g tilapia 25 0 1.5
garlic 0 3 0
tsp butter 0 0 4
vegetable 3 8 0

total 28 11 5.5

125g cottage cheese 16 6 1.5
casein shake 21 5 1.5
tbsp PB 4 2 8
rice cake 1 8 0
1/4 egg white 7 0 0

total 49 21 11


daily total macros 292 221 54
daily total calories 1168 884 486

total calories 2538

i have moved 1/2 banana for pre-wo meal
how does this diet look.??
last week i was at my parents house and ended up eating way too much food, and not so healthy because they only bad shitty food so i managed to gain a couple pounds but i switched up my training program and i think i gained some strength back.
I am trying russian strength training technique. so i only do the big 3 and i do bench 5x/week squat and deadlift 2-3x/week and i only do 2 sets of 5 reps for each exercise. and never go to fail

I am having success on this diet, i did add another 15g or both carbs and protein to lifting days.
I am continuing to drop weight and it seems to be only fat, and yesterday i started back on ECA stack which i plan to run for 2 weeks. And probably due to the extra motivation from my morning ECA dose i started doing 35mins fasted cardio before breakfast and i plan to do this on most days.

I am a little concerned though as it seems i have an excess of skin because it is stretched out from being a fatty and it is making it difficult to increase definition. Does anyone have experience with rapid weight loss and flabby stretchy skin as a result?

I started doing doing fasted cardio before breakfast and HIIT sessions post workout and the fat just started melting off like crazy. I am not 189lbs at somewhere between 12-14% BF. I am going to continue increasing my calories by a couple hundred every couple of weeks until i start to gain weight. I will be doing HIIT 3x30mins a week. and AM fasted cardio 2x30mins a week. i have increased my calories to 3225.

1
3/4 cup white 21 0 0
sc whey 24 4 1.5
cup oat bran 21 75 9
1/2 banana 1 13 0

total 67 92 10.5
2

0 0

total 0 0 0
3
250g chicken breast 58 0 3
tsp olive oil 0 0 6
garlic 0 4 0
1/2 cup rice 8 68 2
vegetable 3 8 0

total 69 80 11

4
protein pudding 23 19 3
1/2 cup oat bran 10 37 4

total 33 56 7
5
200g turkey breast 46 0 2
tsp olive oil 0 0 4
20g cheddar cheese 6 0 7
1/2 cup rice 8 68 2
1.5 cup broccoli 6 10 0

total 66 78 15
6
125g tilapia 25 0 1.5
garlic 0 3 0
tsp butter 0 0 4
vegetable 3 8 0

total 28 11 5.5
7
2/3 cup cottage cheese 21 8 2.5
casein shake 21 5 1.5
1.5 tbsp PB 6 3 12
rice cake 1 8 0
1/4 egg white 7 0 0

total 56 24 16


daily total macros 319 341 65
daily total calories 1276 1364 585

total calories 3225

man, sounds like you are dialed in! congrats on the transformation and the hard work!

Quote:

---

Originally Posted by 00ragincajun00

man, sounds like you are dialed in! congrats on the transformation and the hard work!

---

yea thanks, i go really excited about getting to a low bodyfat but forgot the whole point of losing weight was to increase my wilks score which is starting to suffer due strength loss. but now that i know how to diet properly i should be able to gain back the muscle without the fat

still burning fat..( i dont know how ) i have an increase in vascularity. weight is staying the same. and im SUPER hungry gonna bump up calories again.

1
3/4 cup white 21 0 0
sc whey 24 4 1.5
2/3 cup oat bran 14 50 6
1/2 banana 1 13 0

total 60 67 7.5
2
125g salmon 25 0 10
garlic 0 3 0

0


total 25 3 10

3
250g chicken breast 58 0 3
2 tsp olive oil 0 0 7
garlic 0 4 0
3/4 cup rice 12 102 3
vegetable 3 8 0

total 73 114 13

4
protein 23 2 2
2/3 cup oat bran 14 50 6

total 37 52 8
5
250g chicken 58 0 2
2 tsp olive oil 0 0 7
vegetable 4 8
3/4 cup rice 12 102 3
1.5 cup broccoli 6 10 0

total 80 120 12


6
2/3 cup cottage cheese 21 8 2.5
casein shake 21 5 1.5
1.5 tbsp PB 6 3 12
rice cake 1 8 0
1/4 egg white 7 0 0

total 56 24 16


daily total macros 332 380 66.5
daily total calories 1328 1520 598.5

total calories 3446.5

Man, you are very thorough and only ragin has posted!

Well done mate, alot of diet changes in only a few weeks but pleased it's working. Any outstanding questions?

i dont have any questions.. but with the diet changes i decided to switch to a lean bulk and didnt wanted to do it to quickly... so i moved up a couple hundred kcals every other week or so from 2200. Most of the increase in cals is carbs and apparently my metabolism has skyrocketed with a slight increase in cardio and a change from 120g carbs to 380g in less than 2 months...

I am trying to find the point at which i will retain same bodyfat and gain weight. preferably at a rate of 1lbs every 3-4weeks to ensure its only muscle.

i am a little fatty to be bulking but i dropped from 25%-13-14% now and want my strength back as it has died. once i get 15lbs or so back i will cut down to 11-12%.

WOW do i love the feeling of a full stomach.... good ol' bulking

still 190ish, i may have gained a halfpound and the fat is slowly dropping. And im always hungry. Im gonna bump upto 3600kcals

1
3/4 cup white 21 0 0
sc whey 24 4 1.5
oat bran 21 75 9
1/2 banana 1 13 0

total 67 92 10.5

2
125g salmon 25 0 10
garlic 0 3 0
guacomole 1 3 5

total 26 6 15

3
250g chicken breast 58 0 3
2 tsp olive oil 0 0 8
garlic 0 4 0
3/4 cup rice 12 102 3
vegetable 4 10 0

total 74 116 14

WORKOUT

4
protein 23 2 1.5
2/3 cup oat bran 14 50 6

total 37 52 7.5

5
250g chicken 58 0 2
2 tsp olive oil 0 0 10
vegetable 4 10
3/4 cup rice 12 102 3
1.5 cup broccoli 6 10 0

total 80 122 15


6
2/3 cup cottage cheese 21 8 2.5
casein shake 21 5 1.5
tbsp PB 4 2 8
1/4 egg white 7 0 0

total 53 15 12


daily total macros 337 403 74
daily total calories 1348 1612 666

total calories 3626