IF progress log

[hex]

I am 29 yrs old, 5’11 and 225lbs and 22.5% BF (as per measurements plugged in to livestrong site).
I have decided to use the leangains style IF diet.
I am hoping to cut down to the 10% BF range by June 25th, my 30th birthday. Might as well try and be in the best shape of my life for the dirty thirty lol
I will post up any changes and progress as the days follow in to this adventure

TDEE is 2573 at a 756 calorie deficit 1817 calories/day
Roughly 40/30/30 split

PRO 191g CARBS 144g FAT 53g

Meal 1- 12pm Cal- 941 Pro- 73 Carbs- 103 Fat- 27.5

Fish Oil , Capsule (1000mg) - 27 cal - 0g c - 0g p -3g f
AnimalPak
3 large eggs - 222 cal - 0g c - 18g p - 15g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Protein in water blended with oats ½ cup uncooked- cal 285 – 28g C – 35g P – 3.5g F
135 cal 30g Protein 1g Fat (CLA) 1g Carbs
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f

Meal 2- 5pm Cal- 539 Pro- 76 Carbs- 40g Fat- 11

Chicken Breast , about 8oz - 300 cal - 0g c -56g p - 6g f
Fish Oil , Capsule (1000mg) -27 cal - 0g c - 0g p -3g f
Brussel Sprouts- 2 cup (6oz) - 130 cal - 26g c - 12g p - 2g f
Broccoli -2 cup chopped (10oz) - 82 cal -14g c - 8 g p - 0g f

Meal 3-8pm 300cal 36g Protein 15g Fat (CLA) 7g Carbs

1 scoop protein in water
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f

Daily Schedule:
7am – 10g BCAA and ECA stack
715am-8am - Fasted cardio, walk to the gym
8am – 10g BCAA. And gym till 930
930am – 10g BCAA
12pm – Meal 1
230pm – ECA stack
5pm – Meal 2
8pm – Meal 3
Any critiques are welcome, your dead when you stop learning!

[jypoll]

looks good, but it wouldnt hurt to have a little more protein

[hex]

and i will post photos as soon as i find someone with a camera and 5 minutes of time to spare

[hex]

how much, my LBM is 175lbs. i have read a gram per pound is normally good. any suggestions as to where it should be added?maybe some egg whites with meal 3?

[hex]

Well, drinking my BCAA before my workout. Thank god for that little bit of flavor during the fast. Hunger pains were killer this am first morning that bad. but only a few busy hours away from breaking the days fast. Off to workout some shoulders.

[gbrice75]

Personally I think your fats are too high. With the exception of a keto diet, I would have my fats at 20% of total calories, MAX. 15% if possible. You can certainly stand to lose some of the fat in meal 1 - in fact i'd keep fat to a minimum in that meal in particular (fat will blunt some of the effects of insulin - which after a fast you want to maximize), and distribute it more across the other 2 meals. I'd probably do 10g fat max in meal 1.

[hex]

ok thank you GB i will rework for tomorrow. the lessened fat % would you suggest to raise protein. i am not a big fan of carbs at all really. even before serious dieting i was the guy who took the bun out of the picture on a burger so i would like to stay away fro any additional carbs

[gbrice75]

i am not a big fan of carbs at all really. even before serious dieting i was the guy who took the bun out of the picture on a burger so i would like to stay away fro any additional carbs

What's the reasoning behind this?

[hex]

Meal 1- 12pm Cal- 855 Pro- 87 Carbs- 103 Fat- 12.5
Fish Oil , Capsule (1000mg) - 27 cal - 0g c - 0g p -3g f
AnimalPak
Egg White – 8 large - 136 cal - 0g c - 32g p -0g f <-------- Changed
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Protein in water blended with oats ½ cup uncooked- cal 285 – 28g C – 35g P – 3.5g F
135 cal 30g Protein 1g Fat (CLA) 1g Carbs
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f

meal one modified dropping three whole eggs for 8 egg whites. dropping fat and increasing protein via advice from GB and JY.
thanks guys i should be posting pics today, with measurements as well.

[hex]

When i eat to many breads and rice and what not i get really bad stomach pains, so i tend to stay away from the discomfort. same with lactosse developing a intolerence

[gbrice75]

When i eat to many breads and rice and what not i get really bad stomach pains, so i tend to stay away from the discomfort. same with lactosse developing a intolerence

Are there any carb sources you've found that you may tolerate better? Something corn based maybe, like grits, polenta, farina, etc??

Just trying to offer some other options here. Carbs = muscle growth.

[hex]

sweet potatoes and quinoa and potatoes but as you will see when i get picks up potatoes and i have fatening relationship. and whats farina? and how much more carbs would be a good addition to what i have here? shoot for a 40/40/20 or drop fats below and raise? a little of each maybe?

[hex]

oh and oats as long as they are uncooked

[Bertuzzi]

Since we're talking about carbs... I personally have never counted my veggies as carbs or calories towards my daily intake. I think with approx 300 cal coming from veggies you are far too calorie defecient. Maybe I'm wrong about this, but I don't think so... GB???

Also, you're TDEE seems a little low for your Age, height and weight... how did you calulate it?

[hex]

i used the method in the sticky and got my bmr and multiplied by 1.55 and that what came up. my job is 50/50 on activity level. I am a service/emergency plumber. so with that i figured 1.55 was plenty. and i always counted everything now i am sad when i was losing my first 45lbs last fall i could have ate veg to help subside the hunger

[Bertuzzi]

i used the method in the sticky and got my bmr and multiplied by 1.55 and that what came up. my job is 50/50 on activity level. I am a service/emergency plumber. so with that i figured 1.55 was plenty. and i always counted everything now i am sad when i was losing my first 45lbs last fall i could have ate veg to help subside the hunger

You can always eat veggies to subside hunger as long as its broccoli, asparagus, cucumber etc.... nothing like carrots.

As for TDEE when calculating it, you should remember if you're training 5 days a week plus doing cardio on top of it, you would probably fall into a moderate category even with a relaxed job. I don't use the method on the forum, I just use a TDEE calculator foudn through google.

At least this has always been what I have done... and I cut from 260 to 187.... but now I'm a fatty again.... so who knows

[hex]

thanks bert, i will google that now see what it comes up as. i was grossly at 260 last november when i decided to get a little more active and portion control a bit better. now at 225 and hoping to keep dropping. when i was 25 i was 200 at 12% i would like to be better then that come my 30th. and i appreciate all the advice and tips so far

[hex]

So online TDEE calculator i have been told 2372 for a 2 pound per week loss, does that sound a bit better? if thats the case i am going to have to add a meal and work on finding time to eat it during the day... shouldnt be a problem.

[Bertuzzi]

So online TDEE calculator i have been told 2372 for a 2 pound per week loss, does that sound a bit better? if thats the case i am going to have to add a meal and work on finding time to eat it during the day... shouldnt be a problem.

So that would mean you're calclating you TDEE at around 3300 now??

[hex]

thats what it said plugging in the numbers at livestrong.com and at scoobys it says tdee is about 3300 ya. wow that would have sucked eating that few calories and having to get muscles back. thank you for that...

I am going to rework by diet now in this new light. should i still try and hit 50% at meal one and divide the remainder between 2,3 and 4? maybe two a bit more of a snack? i will repost as soon as i get it all in order.

[Bertuzzi]

Take into consideration when reworking your numbers to exclude your calories from veggies.... they are fibrous carbs and it actually takes more energy to digest them then they are worth, so the calories are not relevant. Get your carbs from Quinoa like you're already using and sweet potato and you'll be laughing... will watch for your repost.

[hex]

what about chick peas? i can stomach those and kidney beans as well its more just grains that i have the biggest issues with

[Bertuzzi]

what about chick peas? i can stomach those and kidney beans as well its more just grains that i have the biggest issues with

Yah, chickpeas are good, they're low GI carb and you should through in sweet potato too those are both goods sources of carbs if you dislike grains.

[hex]

NEW TDEE FOUND FEB 22 2012 readjust diet

2372 calories per day
40/40/20 split

Meal 1- 12pm
calories 916
Protein-84g Carbs- 117g Fat- 13g

Fish Oil , Capsule (1000mg) - 27 cal - 0g c - 0g p -3g f
AnimalPak
Egg White – 8 large - 136 cal - 0g c - 32g p -0g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
Brussel Sprouts- 2 cup
Protein in water blended with oats ½ cup uncooked- cal 435 – 55g C – 40g P – 6g F
135 cal 30g Protein 1g Fat (CLA) 1g Carbs
Oats - 1 cup uncooked - 300 cal - 54g c - 5g p - 5f

Meal 2- 230pm
375 calories
Pro- 45g Carbs- 43g Fat- 4g
1 can of tuna cal 120 fat 1g carbs 0 pro 30
¾ homemade hummus (no oil, just water and homemade chicken stock)- cal 255 – 43g C – 15g P – 3g F
½ cup fresh broccoli
½ cup sliced cucumbers



Meal 3- 5pm Cal- 426 Pro- 58 Carbs- 23g Fat- 10
Chicken Breast , about 8oz - 300 cal - 0g c -56g p - 6g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Fish Oil , Capsule (1000mg) -27 cal - 0g c - 0g p -3g f
Brussel Sprouts- 1 cup
Broccoli -1 cup chopped

Meal 4-8pm 300cal 36g Protein 15g Fat (CLA) 7g Carbs
1 scoop protein in water
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f

Total Macros for this is
Cal 2017 Pro 223 Carbs 187 Fat 43
Still shy roughly 300 calories not sure where i could eat any more lol

[Bertuzzi]

NEW TDEE FOUND FEB 22 2012 readjust diet

2372 calories per day
40/40/20 split

Meal 1- 12pm
calories 916
Protein-84g Carbs- 117g Fat- 13g

Fish Oil , Capsule (1000mg) - 27 cal - 0g c - 0g p -3g f
AnimalPak
Egg White – 8 large - 136 cal - 0g c - 32g p -0g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
Brussel Sprouts- 2 cup
Protein in water blended with oats ½ cup uncooked- cal 435 – 55g C – 40g P – 6g F
135 cal 30g Protein 1g Fat (CLA) 1g Carbs
Oats - 1 cup uncooked - 300 cal - 54g c - 5g p - 5f

Meal 2- 230pm
375 calories
Pro- 45g Carbs- 43g Fat- 4g
1 can of tuna cal 120 fat 1g carbs 0 pro 30
¾ homemade hummus (no oil, just water and homemade chicken stock)- cal 255 – 43g C – 15g P – 3g F
½ cup fresh broccoli
½ cup sliced cucumbers



Meal 3- 5pm Cal- 426 Pro- 58 Carbs- 23g Fat- 10
Chicken Breast , about 8oz - 300 cal - 0g c -56g p - 6g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Fish Oil , Capsule (1000mg) -27 cal - 0g c - 0g p -3g f
Brussel Sprouts- 1 cup
Broccoli -1 cup chopped

Meal 4-8pm 300cal 36g Protein 15g Fat (CLA) 7g Carbs
1 scoop protein in water
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f

Total Macros for this is
Cal 2017 Pro 223 Carbs 187 Fat 43
Still shy roughly 300 calories not sure where i could eat any more lol

I like it, but move the almonds in meal 4 to meal #2 and then add 1 cup of low fat cottage cheese, that should add 200cal and about 32g of protein with only 3g of fat.

Also the protein powder in meal #4 should be casein not whey, although with adding the cottage cheese, you may want to scratch the protein powder and eat another chicken breast.

[hex]

ya my protein is a blended egg, whey and casein is that alright? i like it myself and cottage cheese, what can you do that stuff to make it taste better lol and if not then i shall eat it as quickly as possible to get it in there

[Bertuzzi]

ya my protein is a blended egg, whey and casein is that alright? i like it myself and cottage cheese, what can you do that stuff to make it taste better lol and if not then i shall eat it as quickly as possible to get it in there

You can do 0% fat plain greek yogurt, its very similar nurtional value to cottage cheese. You can add a couple packs of splenda to sweeten it, or stevia if you've got it.

[hex]

the yogurt sounds a bit more like my style lol i will start all the changes on monday. i will also supplement the old diet with some homemade hummus and cans of tuna to hit my mark. the rest is all cooked up and combined in containers and i hate throwing food away... well i believe i wont be so hungry anymore before bed lol

[hex]

Added some quinoa to my second meal tonight, still the same other foods as the first attempt at a diet feel really really full. Think i may add a can of tuna to last meal today and hit the grocery store as to supplement what i have till monday.

[hex]

well i didnt have the hunger pains last night before bed or even this morning that i had the last 6 days, hope thats due to the added calories. looking forward to seeing what 500 extra calories a day will provide me for energy. about to get ready for the journey to the gym. diet looks like its going to be way better lol. leg day how i love this day!

[hex]

so, this additional food is feeling a like a little bit much. i am struggling to put it all down on meal three and i am just looking at with no desire to eat it lol

any others with this issue? and if so how did you overcome this?

[hex]

so, this additional food is feeling a like a little bit much. i am struggling to put it all down on meal three and i am just looking at with no desire to eat it lol

any others with this issue? and if so how did you overcome this?

[Bertuzzi]

Cut it back.... you don't have to eat it. Drop 250 cal if you feel more comfortable

[hex]

thank god lol would it be best to cut a bit of each carb and fat? or one or the other?

[Bertuzzi]

drop the almonds in meal # 2 cut back from a whole cup of yogurt/cottage cheese to half a cup in meal 4 and jam everything into 3 meals... screw this 4 meal thing...

[hex]

sounds like a fabulous plan if i have heard one....
may rework it in to three meals 12, 5 and 8 all more balanced and a bit bigger lol and i may try and make them even

[hex]

2171 cal/day- 226g P- 217g C- 37g F

Meal 1 cal-731 pro-71g carbs-87g fat-11g
Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
1 big handful brussel sprouts
Protein in water blended with oats ½ cup uncooked- cal 285 – 28g C – 32.5g P –3.5g F
135 cal 30g Protein 1g Fat (CLA) 1g Carbs
Oats – ½ cup uncooked - 150 cal - 27g c -2.5g p – 2.5f

Meal 2- 5/530pm 693 cal- 60g c- 84g p- 12g f
Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
2 cups broccoli
1.5 Scoops protein in water- 202.5 cal- 1g c- 45g p- 1g f

Meal 3- 8pm cal-745 pro-95g carbs-70g fat-14g
1 can of tuna cal 120 fat 1g carbs 0 pro 30
1 cup homemade hummus -cal 340 – 57g C – 20g P – 4g F
1 cup cottage cheese- 220 cal- 30g P- 12g C- 5g F with ½ scoop protein blended in for taste (15p/1c/1/f)

ok slightly revised and revamped.... for some reason it seems like a more doable amount of food.... any changes are going to be made monday though as right now i will eat what i can. and when i hit the grocery store sunday i will but needed things

[hex]

well been snaking my way through meal three, and now into 4, just been snaking every hour a little by little.
i was also thinking about posting my routine here to get some critique. or should i start a new thread in the workout section?

[hex]

so i got all my food in to my stomach today... it is a little easier now. still looking forward to the final revision tho. and the hunger pains are next to nill in the am. now that its all sorted out i can focus on my workouts

[hex]

well i have yet to get a camera and recent photos but this is me about 4 weeks ago 235lbs unknown bf, weighed myself today at 220.