Jypoll's Progress Report

[jypoll]

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?

[jypoll]

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?

[jypoll]

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

[jypoll]

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?

[jypoll]

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

[RaginCajun]

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

[jypoll]

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

[jypoll]

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

[Back In Black]

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?

[jypoll]

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%.

[jypoll]

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

[jypoll]

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