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  1. #1
    bikeral's Avatar
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    Lightbulb **************Bikeral Training and Diet Log************************

    Here we go. Time to kick this up a notch. Been training steady now for about 2 years. Started at a weight of 282 and BF in the unknown really fat levels.
    Stats

    Age 46
    Height 6' 1"
    Weight 228
    BF I am guessing 20-22% (Will buy calipers)
    Goal Lose 20-25lbs body fat and get down in the 13-14% bodyfat range

    Training goals
    Fasted cardio 45min x 4 a week
    PM weight training 5 day split

    TDEE 3135 cals
    Goal daily calorie range 2300-2400

    Diet
    Meal 1 9AM 7 egg whites/Potatoes/coffee Cal 413 P32/C48/F9
    Meal 2 11:30AM 6oz grilled chicken breast/3/4 cup brown rice/cup veggies Cal 541 P50/C41/F12
    Meal 3 2PM 6oz pink salmon/1 rice cake Cal 214 P31/C7/F6
    Meal 4 4:30PM Same as meal 2 Cal 541 P50/C41/F12
    Workout 5:30PM-7PM
    Meal 5 7:30PM 1/2 cup oats/2 scoops whey Cal 403 P53/C34/F4
    Meal 6 8:30PM 1 cup fat free cottage cheese cal 160 P22/C14/F0

    Totals cal 2272 P238/C185/F43

    Will do best to log daily training and diet.
    Last edited by bikeral; 03-07-2012 at 07:24 AM.

  2. #2
    Back In Black's Avatar
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    Well, I might add another 20g of protein with meal 6 but, other than that, well done sir!
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  3. #3
    bikeral's Avatar
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    Hey stem thanks for looking out. I know meal 6 is weak. Maybe I'll try putting some casein in the cottage cheese. I have banana flavor, should not be bad.

  4. #4
    Back In Black's Avatar
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    Quote Originally Posted by bikeral
    Hey stem thanks for looking out. I know meal 6 is weak. Maybe I'll try putting some casein in the cottage cheese. I have banana flavor, should not be bad.
    Casein IN cottage cheese doesn't really work, it goes real thick. I prefer to eat my cc and drink my casein!
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  5. #5
    bikeral's Avatar
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    Quote Originally Posted by SteM View Post
    Casein IN cottage cheese doesn't really work, it goes real thick. I prefer to eat my cc and drink my casein!
    Now I have to try it just to see.

  6. #6
    bikeral's Avatar
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    Log for today
    7AM 45 minutes fasted cardio
    6PM Legs
    Squats
    3 warmup sets
    4 working sets
    1 dropdown set
    Plate loaded kneeling leg curl
    2 warmup sets
    5 working sets
    V-Squat
    5 sets
    Seated leg curl
    5 sets

    Diet exactly as planned. Have 1 meal left to go.

  7. #7
    bikeral's Avatar
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    Now if I can just do this for about 90 days I should make my goal...

  8. #8
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    Nice job Bikeral! Hopefully your casein isn't the ON banana...it'ss terrible.

  9. #9
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    Nice Work Bikeral. These logs help a lot to keep you accountable. BrownGirl and I; as well as many other, do bi-weekly picture and measurement updates in our logs. Some people are uncomfortable posting pictures at higher bodyfats while others have no problem. If you don't want to post pictures up just yet...no problem, but at the very least take pictures of yourself bi-weekly and save them on your computer.

    This way you can put them side by side and measure your progress as the weeks progress. This is important because when we see ourselves daily we don't really see the difference. The pictures help with judging that difference.

    As I mentioned above; taking bi-weekly measurements help you track your progress as well. Measure spots such as your neck, chest, arms, waist, quads, and calves.

    If you don't already have one, go buy a cheap pair of calipers. These will really help you track your BF%.

    Good Luck

  10. #10
    Back In Black's Avatar
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    Quote Originally Posted by BrownGirl View Post
    Nice job Bikeral! Hopefully your casein isn't the ON banana...it'ss terrible.
    Oh it's not that bad, I've had worse. I started taking protein powdeers in the 80's. Alot of them were almost vomit inducing!

  11. #11
    bikeral's Avatar
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    Quote Originally Posted by BrownGirl View Post
    Nice job Bikeral! Hopefully your casein isn't the ON banana...it'ss terrible.
    hey BG thanks for stopping by. It is Optimum Gold and really not bad. Mixed it with the cottage cheese last night and it turned into concrete. Ate it anyway. Should have listened to Stem.

  12. #12
    bikeral's Avatar
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    Quote Originally Posted by slfmade View Post
    Nice Work Bikeral. These logs help a lot to keep you accountable. BrownGirl and I; as well as many other, do bi-weekly picture and measurement updates in our logs. Some people are uncomfortable posting pictures at higher bodyfats while others have no problem. If you don't want to post pictures up just yet...no problem, but at the very least take pictures of yourself bi-weekly and save them on your computer.

    This way you can put them side by side and measure your progress as the weeks progress. This is important because when we see ourselves daily we don't really see the difference. The pictures help with judging that difference.

    As I mentioned above; taking bi-weekly measurements help you track your progress as well. Measure spots such as your neck, chest, arms, waist, quads, and calves.

    If you don't already have one, go buy a cheap pair of calipers. These will really help you track your BF%.

    Good Luck
    Yo slf. Definitely will start taking pictures to measure progress as well as measurements and weight. I am purchasing the caliper tape measure kit today as well as a new scale.

    Thanks bro

  13. #13
    Back In Black's Avatar
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    Quote Originally Posted by bikeral
    hey BG thanks for stopping by. It is Optimum Gold and really not bad. Mixed it with the cottage cheese last night and it turned into concrete. Ate it anyway. Should have listened to Stem.
    Ha ha, you gotta try these things. You can let it down with water but I don't like the sweet of the powder with the sourness of the cheese!
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  14. #14
    bikeral's Avatar
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    ^^ yea no big deal. Tonight I'll just make a shake with the casein. Thanks

  15. #15
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    Log for today
    7AM 45 minutes fasted cardio
    5PM Shoulders / calves
    5 sets lever shoulder press
    4 sets bend over bb rows
    4 sets bent over lateral raises
    4 sets lever shrugs
    4 sets seated calf raise
    4 sets seated calf extension

    I am drained. 5 days straight weights PM. 3 days fasted cardio AM.
    Should have taken a day off during the week.


    Diet as planned

  16. #16
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    Just did 60 min fasted cardio.
    Getting ready to have some protein pancakes.

  17. #17
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    OK Sunday was off day which I needed.
    This morning back to 45 mins fasted cardio.
    Sticking with same diet as last week since its easier than reinventing the wheel.
    Hopefully get my new scale and calipers this week so I can start tracking measurements, weight, and bodyfat.
    Tonight is Back day.

  18. #18
    bikeral's Avatar
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    Workout
    10 mins warmup cardio
    5 sets Dead lifts
    4 sets close grip pull ups
    4 sets wide grip pull ups
    4 sets seated rows
    4 sets lat pulldown superset with cable bent-over pullover
    20 mins cardio

    Diet is 100% on plan today just had PWO meal and have one to go.
    Energy was really high today. It a wonder what a couple days off will do for ya.
    This week I will try to take off Thurs and Sun and see how that goes.

  19. #19
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    How long do you plan on running this program? Is there a time frame your working with to accomplish your goals? Or is it just a do it til you get there time frame?

  20. #20
    bikeral's Avatar
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    I am hoping to do this for approximately 90 days. I am not in any rush but I know if I don't set goals it harder to make progress.
    Just want to get the body fat down to 13% and then start a cycle.

  21. #21
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    Got up a bit early today and was able to get in 60 mins of fasted cardio.

  22. #22
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    Added a brisk walk at lunchtime. Maybe a mile. Figured sitting at my desk was not doing me any good.

  23. #23
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    Workout Log Chest/Abs
    10 mins cardio warmup
    3 warmup sets bench press
    4 sets bench press
    4 sets decline press
    4 sets incline dumbbell press
    4 sets wide dips
    6 sets abcore machine

    Diet was 100% on plan

  24. #24
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    Day 7
    60 mins fasted cardio today. I am not taking BCAA but keep reading I should. If anyone can recommend what to take before fasted cardio. Thanks
    Took my measurements today.
    Neck 16 1/8
    Chest 46 1/4
    Waist 41
    Bicep 17
    Thigh 23 1/4
    Calf 16 3/4

    Have my new digital scale and I weigh 3 lbs heavier then on my 12 year old scale. Decided to edit my starting weight to 228 and just use the new scale from now on. I plan to weigh in and take measurements every Thursday AM before work.
    Last edited by bikeral; 03-07-2012 at 01:01 PM.

  25. #25
    bikeral's Avatar
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    Yesterday I crashed right after PWO shake.
    Missed last meal Macros 2115cals 234P/160C/43F
    Workout Arms
    10 min warmup
    Barbell Curl 3 warmup sets and 4 working sets
    Preacher curl 4 sets
    Reverse barbell curl 4 sets
    Cable rope curl 4 sets
    cable tricep pushdown 4 sets
    superset skull crushers/close grip press 4 sets
    Dumbbell kick backs 4 sets

    Finished with 20 mins cardio

  26. #26
    bikeral's Avatar
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    Day 8
    Weigh in at 224lbs Total 4lbs lost this week. Will not take measurements until next week since its only been a day. I must say that this is almost easy following the principles I've learned on this site and just being consistent with them. I plan to continue current training/nutrition routine until the results slow down. At that point probably will need to adjust macros.

  27. #27
    bikeral's Avatar
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    Looks like it will be another early night so here goes.

    60 min fasted cardio this morning at 5:30AM
    Todays Macros Cal 2267 P257/C167/F43
    No weight training today

  28. #28
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    Good work mate, it must be melting off you already!
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  29. #29
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    Hitn it hard i see that 45 min fasted cardio is the ticket dude! Been there.. Dun it .. Still doin it!

  30. #30
    bikeral's Avatar
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    Quote Originally Posted by SteM View Post
    Good work mate, it must be melting off you already!
    Stem thanks bro. It really helps when you get encouragement here. I've been reading 405 complete thread and have been using tips you and GB gave 405.

  31. #31
    bikeral's Avatar
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    Quote Originally Posted by --->>405<<--- View Post
    Hitn it hard i see that 45 min fasted cardio is the ticket dude! Been there.. Dun it .. Still doin it!
    Dude your thread is my outline for success. Thanks for putting so many details in it. I am trying but not very good at writing.
    thanks Bro

  32. #32
    bikeral's Avatar
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    Day 9
    Did 60 mins fasted cardio at 6:30AM. For some reason I was sluggish getting out of bed. I wanted to go at 5:30AM but kept hitting snooze...
    Well happy Friday. Will try to be true over the weekend which is always my weakness. I have my wife in on the diet so at least she will not be bringing home cupcakes this weekend.

  33. #33
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    Log for today last weeks leg workout killed them so went withsimilar this week.

    6PM Legs
    Squats
    3 warmup sets
    6 working sets
    1 dropdown set
    Plate loaded kneeling leg curl
    2 warmup sets
    5 working sets
    V-Squat
    5 sets
    Seated leg curl
    4 sets

    Daily Cals and macros Cals 2115 P234/C160/F43

  34. #34
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    Day 10
    OK first day I had a little stumble...
    Started out great 70 min fasted cardio followed by 1 1/2 cups egg whites with 6oz potatos
    Had a bunch of errands to do and thought I'd be home in time to eat. To make a long story short 2 hours after a missed meal I was in a columbian restaurant. I made the best of it and just ate about 12 oz skirt steak 1 cup white rice and about 3/4 cup beans. I tell you I was so hungry I don't think I left a grain of rice or a bean on my plate. This meal caused me to miss 3 of my planned meals so at least my calories were close and macros only had fat a bit high from the skirt steak.
    Live and learn. I usually take my tupperware every where I go. Cant make exceptions.

  35. #35
    bikeral's Avatar
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    Day 10 Training Shoulders/Calves
    5 sets Smith shoulder press
    4 sets Smith upright row
    4 sets Barbell rear delt row
    5 sets Bent over lateral raises
    5 sets Lever shrugs
    6 sets seated calf raises
    5 sets Sled 45 degree calf press

  36. #36
    bikeral's Avatar
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    So I've done at least 60 mins fasted cardio 6 days in a row. I was going to take tomorrow off but I am feeling good.
    Any thoughts on this?

  37. #37
    BrownGirl's Avatar
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    You seem to be doing great on the workout! Question though...do you do fasted cardio on leg day as well? That sure can't be fun!!! Anyway, I think a rest day could do you some good!

  38. #38
    bikeral's Avatar
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    Hey Browngirl its always nice to see you stop by. As for your question. Yes actually did legs yesterday PM and fasted cardio AM. I used to skip cardio day after legs because of the pain but I am trying this time to push as much as possible and drop the fat. Today I did fasted cardio and it was OK actually after first 10-15 mins not bad. Think you are right about the rest day I need to keep in mind I am 46 not 20 anymore.

    PS Like the new avi

  39. #39
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    Quote Originally Posted by bikeral View Post
    Hey Browngirl its always nice to see you stop by. As for your question. Yes actually did legs yesterday PM and fasted cardio AM. I used to skip cardio day after legs because of the pain but I am trying this time to push as much as possible and drop the fat. Today I did fasted cardio and it was OK actually after first 10-15 mins not bad. Think you are right about the rest day I need to keep in mind I am 46 not 20 anymore.

    PS Like the new avi

    Ahh That sounds killer! Good for you! WE take Sunday off as a rest day too..Just to let the muscles rest and stuff you know...Also so that we don't get burned out.

    And thanks!

  40. #40
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    Day after legs I normally do fasted cardio sitting on a bike for 40 mins.

    Take a day off cardio by all means, you may feel good now but it may all catch up with you and make you miss more than one day

    And 60 mins is the max you should be doing for fasted cardio, spend the extra 10 mins organising your food

    Keep it up mate doing great!
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