New Journey from Fat to Fit, Pics + Macros

[gurupimp6969]

Ok so I think its about time for me to get serious about losing weight and getting back into shape. Feel free to critique my diet and assist me in anyway possible. My goal is to get back into shape. My main concern is my pre-workout meal and also my bedtime snack so any help in these areas would be greatly appreciated. I know my diet is not the most sound, however I am in the process of getting back into shape after a long layoff (aside from working out a day here and there) of being lazy. This diet and workout program is something that I know I can follow for at least the next couple of weeks before tweaking it again. I will be using this as a log also, I will attempt to update daily and pics weekly.

Current stats:
Age: 30
Weight: 249
Height: 6'2
BF Guesstimate 30-35%
Training on and off for several years however never had a plan to follow

I have been a member of the boards here for several years more so reading than posting.

Supplements that will be used
USP labs OxyPro lean
Creatine Monohydrate
Multi-Vitamin
Flax Seed Oil
Fish Body Oil
ZMA - Before Bed

Goal: To reach 215pds by the end of June, Drop my waist size from 38 to 34"

TDEE = 1774
Subtracting 200 Cals a day (to lose weight) = 1554 might not be enough?

Breakfast

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg White 4 large - 68 cal - 0g c - 16G P - 0 f
Bananna - 105 cal - 27g c - 1g p - 0f
1 serving flax oil 1 Tbsp - 120 cal - 0g c - 0g p - 13g f

Total = 367 Cal, 27g Carb, 23g protein, 18g fat

Snack
1 serving Optimum Nutrition protein shake in water - 120 cal, 4 gm c, 1 gm f, 24gm p
1 serving flax oil 1 TBSP - 120 cal - 0g c - 0g p - 13g f

Total = 240 Cal, 4gm c, 14gm fat, 24gm protein

Lunch
1 Chicken Breast (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
1 serving white rice 1/2 cup - 200 cals, 0f, 45c, 5p
1 TBSP soy sauce - 10 cal, 1g carb, 0 fat, 1gm protein
1 serving frozen peas 2/3 cup - 70 cals, 12gm c, 0f, 5p
3G Fish Oil Capsules - 27 cal, 0c, 0p, 3gF

Total = 457cals, 57g carb, 39g protein, 6gm fat

Pre-workout
Apple - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Creatine - 1TBSP - Not sure of nutritional data

Total = 72 cal, 19g c, 0p, 0f

Post-workout (dinner)
Chicken stir fry
1 Chicken Breast (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
1 serving mixed vegetables - 60 cals, 0f, 12c, 2p
1 Serving Brown Rice 1/2 cup cooked - 109cal, 23g c, 2.5g p, 1g f

Total = 319cal, 63g c, 32.5g protein, 4g fat

Before Bed Snack
Open to suggestions (Can of Tuna?)


Totals for the day before bed snack
Total Cals = 1455
Carbs = 170G
Protein = 118.5G
Total Fats = 42G

Workout for the first month.
I will be following Nark's Circuit training Routine Tues and Thursday
Cardio will be 30-40 mins m, th, f, Saturday will be some sort of cardio/kenpo? Something.

Please let me know what you think, I appreciate all the feedback. Positive and Negative.

[JohnnnyBlazzze]

Glad you're looking to turn things around man...

First off, your TDEE is extremely low, you might want to go back to the TDEE thread and redo your math. At 249lbs your TDEE i would guess would be someplace in the mid to lower 3000's.

Another thing, I would drop the creatine, not necessary if your main goal is cutting bf% and losing weight. If you want to save some extra cash, caffeine pills would replace the USP OxyPro pills. IMO they are just a waste of money and at your weight, a cut clean diet and cardio is all you need. I have some from when i bought them back in the day and the only reason i take them is for extra caffeine before my fasted morning cardio.

[Back In Black]

First off, make your bed!!!

Secondly, double your protein to 240g (6 x 40g) and reduce your carbs to 120g. Carbs of 40g to be taken at breakfast and pre and post workout. Oats, sweet potato, yams, brown rice are the carbs of choice. You may need to up the protein in due course.

Fats at 40-50g look good.

That'll give you daily cals of about 1900 or so. I think your bf is higher maybe even 40%.

As for bedtime? A quality slow digesting pretein source, chicken, steak, tuna, cottage cheese etc.

Lose the fruit completely if you can and drop the soy. Also no peas or carrots but help yourself to brocolli, asparagus, spinach etc.

Did you read the cutting 101 sticky?

[gurupimp6969]

Thanks guys for the feedback. I thought maybe I f'd up on my math in regards to TDEE. I'll double back and re-figure my diet.

In regards to the Oxyelite, wouldn't you guess that I of course gave into the hype, out of desperation! Haha.

Hey man the bed is made! The wife wasn't home so I had to do it myself!

30-40% Nya does it really matter when it's that high? hehe

Thanks again guys for the encouragement. I will re-post shortly.

[DeadlyD]

Good luck bro, can't wait to see the end results!

[gurupimp6969]

Alright guys, I revamped the diet a bit. Looking forward to getting this show on the road tomorrow. God did I ever F up on my TDEE! I was way off. I know the shakes seem to be a bit much but until I can get to the grocery store this is gonna have to be the start.

Breakfast

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg White 4 large - 68 cal - 0g c - 16G P - 0 f
2 serving Optimum Nutrition protein shake in water - 240 cal, 8 gm c, 2 gm f, 48gm p
1 serving flax oil 1 Tbsp - 120 cal - 0g c - 0g p - 13g f

Total = 502 Cal, 8g Carb, 70g protein, 20g fat

Snack
2 serving Optimum Nutrition protein shake in water - 240 cal, 8 gm c, 2 gm f, 48gm p
1 serving flax oil 1 TBSP - 120 cal - 0g c - 0g p - 13g f

Total = 360 Cal, 8gm c, 15gm fat, 48gm protein

Lunch
1 Chicken Breast (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
1 serving white rice 1/2 cup - 200 cals, 0f, 45c, 5p
1 TBSP soy sauce - 10 cal, 1g carb, 0 fat, 1gm protein
1 serving frozen peas 2/3 cup - 70 cals, 12gm c, 0f, 5p
3G Fish Oil Capsules - 27 cal, 0c, 0p, 3gF

Total = 457cals, 57g carb, 39g protein, 6gm fat

Pre-workout
Apple - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f

Total = 72 cal, 19g c, 0p, 0f

Post-workout (dinner)
Chicken stir fry
2 Chicken Breast (medium - 3.5 oz) - 300 cal - 0g c -56g p - 6g f
1 serving mixed vegetables - 60 cals, 0f, 12c, 2p
1 Serving Brown Rice 1/2 cup cooked - 109cal, 23g c, 2.5g p, 1g f

Total = 469cal, 35g c, 60.5g protein, 7g fat

Before Bed Snack
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
1% milk 102 cal, 2f, 13c, 8p

Total = 293cal, 13c, 50g p, 3f


Total Cals = 2153
Carbs = 140
Protein = 267.50
Total Fats = 51

[JohnnnyBlazzze]

I would take your snack after meal 1 and move it to your pre-workout. You could probably ditch the apple and throw in a cup of natural oats into your preworkout shake. Putting a cup of oats in your shake can replace your carbs of the white rice in your lunch. Try to keep majority of your carbs in the am, pre, or postworkout.

You can swap out the milk in your last meal for 1/2cup of cottage cheese. It's good slow digestive protein and doesn't have as much sugar as milk does.

[Back In Black]

OP do you want to (re) read the third post.

[cyounger100]

breakfast , and pre and post workout is when you should take your carbs in and carbs from oats , rice, sweet potoes is the foods they should come from

[gurupimp6969]

Thanks Guys, Johnny I will def remove the apple and move the shake up to pre-workout. As far as before bedtime I'll have to look for another slow digestive carb with less sugar. I can't stand cottage cheese, I can hack down a bunch of nasty $hit but cottage cheese isn't one of them.

SteM I did double back and I understand the carbs that I should be taking in, the reason that I didn't completely remove the white rice, apple, and soy yet is because this is only week one and I don't want to set myself up to fail, but if you think that it will make a big difference I will remove it from my diet ASAP!

Thanks again all, lookin forward to the journey!

[gurupimp6969]

Anything wrong with adding Splenda to the oats? I just choked some down but damn! Also just kicked back the flax seed oil with a glass of water as my chaser, anyone else have any ideas how to make taking that easier?

[Back In Black]

I add Splenda to my oats so feel free. See the flax off and then switch to fish oils and seeds as your supplemental fat sources.

[texasfinest2269]

Whats up everyone. I am fairly new to this forum... i have been dieting and exercising (ie. weights/running) religously since the first of the year. I started at 212lbs and have dropped my weight to 190-192 as of today. My question is...any thoughts that could help me shredd that belly fat quicker? I am running 3 miles 4 times a week and working abs as well. Thanks guys.

5ft 9in
31 yrs old
192lbs

[jypoll]

Alright guys, I revamped the diet a bit. Looking forward to getting this show on the road tomorrow. God did I ever F up on my TDEE! I was way off. I know the shakes seem to be a bit much but until I can get to the grocery store this is gonna have to be the start.

Breakfast

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg White 4 large - 68 cal - 0g c - 16G P - 0 f
2 serving Optimum Nutrition protein shake in water - 240 cal, 8 gm c, 2 gm f, 48gm p
1 serving flax oil 1 Tbsp - 120 cal - 0g c - 0g p - 13g f

Total = 502 Cal, 8g Carb, 70g protein, 20g fat

Snack
2 serving Optimum Nutrition protein shake in water - 240 cal, 8 gm c, 2 gm f, 48gm p
1 serving flax oil 1 TBSP - 120 cal - 0g c - 0g p - 13g f

Total = 360 Cal, 8gm c, 15gm fat, 48gm protein

Lunch
1 Chicken Breast (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
1 serving white rice 1/2 cup - 200 cals, 0f, 45c, 5p
1 TBSP soy sauce - 10 cal, 1g carb, 0 fat, 1gm protein
1 serving frozen peas 2/3 cup - 70 cals, 12gm c, 0f, 5p
3G Fish Oil Capsules - 27 cal, 0c, 0p, 3gF

Total = 457cals, 57g carb, 39g protein, 6gm fat

Pre-workout
Apple - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f

Total = 72 cal, 19g c, 0p, 0f

Post-workout (dinner)
Chicken stir fry
2 Chicken Breast (medium - 3.5 oz) - 300 cal - 0g c -56g p - 6g f
1 serving mixed vegetables - 60 cals, 0f, 12c, 2p
1 Serving Brown Rice 1/2 cup cooked - 109cal, 23g c, 2.5g p, 1g f

Total = 469cal, 35g c, 60.5g protein, 7g fat

Before Bed Snack
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
1% milk 102 cal, 2f, 13c, 8p

Total = 293cal, 13c, 50g p, 3f


Total Cals = 2153
Carbs = 140
Protein = 267.50
Total Fats = 51

im thinking milk isnt the best choice here, especially if you are cutting. Sugar wont do anything for you before bed

[gurupimp6969]

Thanks jpoll I'm looking for a better slow digestive carb for night time. Cottage cheese is out and the milk is out.

SteM I am taking fish oils also along with the flax. Your post didn't make much sense to me. Do you want me to remove the oil and go with the seeds? Do you just toss them in with your shake?

Thanks

[Back In Black]

I would remove the flax oil once you have finished it. When that goes replace the relevant macro's with (more) fish oil and seeds if you wish. Fish oils will give you the best omega 3 ratio but too much can cause thinner blood. I limit my fish oils to 5g per day. But I know people who will have 10g or more!

As for cutting out soy sauce, apple and white rice, it's your choice. If you want fruit move it to meal 1 and try and limit it to berries. Soy sauce you can sub for low sodium soy and white rice I really don't have a problem with other than I prefer the taste of brown. White basmati would be a better choice than just normal long grain.

[Back In Black]

Whats up everyone. I am fairly new to this forum... i have been dieting and exercising (ie. weights/running) religously since the first of the year. I started at 212lbs and have dropped my weight to 190-192 as of today. My question is...any thoughts that could help me shredd that belly fat quicker? I am running 3 miles 4 times a week and working abs as well. Thanks guys.

5ft 9in
31 yrs old
192lbs

Start your own thread and you'll be assisted, thanks.

[gurupimp6969]

Alright day 1 done, here is what I ended with. I can provide full meals listed out tomorrow but here are my macros. I think I have to get the Cals up? What do you think? Protein, carbs, fat where they should be?

Breakfast
412cal/27c/27p/20.5f
Snack - pre workout
360cal/8c/15f/48p
Cardio day 30 mins
Lunch - post workout
449/49c/4f/50p
Snack
240/8c/15f/48p
Dinner
339/36c/1f/37p
Before bed
280/8c/4.5f/52p

Totals
2080 Cals
136g carb
60g fat
262 protein

I added brown rice to dinner, moved white rice to post workout meal. Added green beans to PWO lunch. Moved the peas to dinner and removed the mixed vegetables (to much carrots and corn).

Pre bedtime I just drank another shake (I know 3 shakes in a day is probably alot but to get me headed in the right direction they help.)

What do you guys think as far as "zone" training while doing cardio? I just ramp it up and do what I can until I'm sweating moderately.

Thanks

[Back In Black]

Honestly re retread the carb timing suggestions from johnny and myself.

Also no more than 10g of fat in any meal.

[gurupimp6969]

Will do, thanks SteM!

[gurupimp6969]

Alright here are the macros for the day.

Breakfast
429/31p/27c/20.5 f
I am going to remove this serving of flax in the morning

Snack
280/52p/8c/4.5c

Lunch
479/63.5p/35c/10f

Pre-workout
400/52p/8c/17.5f
Tomorrow I will be adding in a 1/4c serving of oats

Workout

Post-workout (later than normal)
620/87.5p/27c/6f
Tomorrow part of the protein I had here will be moved to before bed as well as a small carb

So total
2218/105c/286p/68.5f

Like I said tomorrow the extra serving of flax will be removed so that should put me around 55f

[JohnnnyBlazzze]

What's in your pre-workout that's bringing in 17.5 grams of fat?

1/4 cup of oats is around 13g of carbs, you can probably get away with 1/2 a cup especially in your pre-workout.

[Back In Black]

First off, make your bed!!!

Secondly, double your protein to 240g (6 x 40g) and reduce your carbs to 120g. Carbs of 40g to be taken at breakfast and pre and post workout. Oats, sweet potato, yams, brown rice are the carbs of choice. You may need to up the protein in due course.

Fats at 40-50g look good.

That'll give you daily cals of about 1900 or so. I think your bf is higher maybe even 40%.

As for bedtime? A quality slow digesting pretein source, chicken, steak, tuna, cottage cheese etc.

Lose the fruit completely if you can and drop the soy. Also no peas or carrots but help yourself to brocolli, asparagus, spinach etc.

Did you read the cutting 101 sticky?

Again!

[gurupimp6969]

Ok thanks Johnny and SteM, the flax is at 13g that is what put me at 17.5 but I am removing that extra serving.

SteM i will drop the carb before bed and add it to PWO. As far as 40x6 that's tough to do when my breakfast comes in a little short of 40g and then the shakes I drink are 52 grams per 2 scoops.

Does it make a huge difference if my meals are over/under 5-10g protein? As long as I am getting protein spread throughout the day? If it does I will definately make the proper adjustments.

[Back In Black]

It doesn't really matter, I like it spaced evenly possibly a little more post workout. I weigh my protein powder so I know I am getting 40g rather than just have the 2 scoops as a serving size.

[gurupimp6969]

Ok so I am getting closer. Today I accidently added carbs to my lunch in addition to breakfast, pre, and post workout. Tomorrow will be different food is already prepared for lunch. Here is what I ended with today

Breakfast
309/27c/31p/7.5f
Snack
307/8c/52p/7.5f
Lunch
554/57c/63p/11f
Pre-workout
451/40c/54p/11f
Dinner (post-workout)
201/5c/32p/4f
Before bed
148/0c/27p/9f

Total
2000/137c/259p/50f

Is it ok if my calories are this low? Or should they be a couple hundred higher at least?

Thanks

[gurupimp6969]

I just double checked and forgot to re-post my TDEE.

TDEE
2810

I am curious is it ok to be way under this number? Or should I be getting as close to 2300 (-500 to drop weight) as possible to drop max weight?

[Back In Black]

First off, make your bed!!!

Secondly, double your protein to 240g (6 x 40g) and reduce your carbs to 120g. Carbs of 40g to be taken at breakfast and pre and post workout. Oats, sweet potato, yams, brown rice are the carbs of choice. You may need to up the protein in due course.

Fats at 40-50g look good.

That'll give you daily cals of about 1900 or so. I think your bf is higher maybe even 40%.

As for bedtime? A quality slow digesting pretein source, chicken, steak, tuna, cottage cheese etc.

Lose the fruit completely if you can and drop the soy. Also no peas or carrots but help yourself to brocolli, asparagus, spinach etc.

Did you read the cutting 101 sticky?

Final time! Also there are no carbs listed in your post workout meal.

[gurupimp6969]

SteM thanks. I got it from here, thanks for all the advice I appreciate it. I will get this dialed in but it's only day 4 so I'm still a work in progress in regards to documenting all my nutrition and also cooking all this food. I know you've been in the nutrition game far longer than me so your patience is appreciated.

[gurupimp6969]

Day 4
Breakfast
309/27c/31p/7.5f

Snack
307/8/52/7.5

Lunch
306/3.7c/46p/11f

Pre-workout
319/31c/57.5p/5.5f

Post-workout
359/27c/48p/6f

Snack
185/4c/26p/7f

Totals
1785/101c/261p/44.5f

Tomorrow I will bump up the oats in the morning, which should bring me right to 120g carbs and will dial me into 1900 calories.

[gurupimp6969]

Day 5 and 6

Day 5
Breakfast
364cals/42c/31p/7.5f
Snack
307cals/8c/52p/7.5f
Lunch
337cals/4c/45p/14f
Snack pre workout
430cals/35c/57p/7f
Dinner pwo
448cals/27c/70.5p/8f
Bedtime snack
127cals/2c/20p/7f

Total
2013/118c/275p/51f

Day 6 (sick of typing I have all meals written down
Total
1858/115c/251.5p/41f

Tomorrow is first weigh in day

[gurupimp6969]

I weighed on this morning at 244. Down 5pds! I definately feel my skin feeling much tighter.

Today is my off day. I'll be back at it tomorrow.

The ZMA definately is helping with sleep at night, although I wake up twice a night to take a piss.

The oxypro definately helps elevate my mood in the morning and is helping me stay on track with this diet. I think it is has been helping curve my cravings. No cravings for anything sweet nor pop or energy drinks.

I ran out of my Optimum nutrition whey last night so I picked up some nitro tech (it was about 10 bucks cheaper than ON)

I am ready to continue this journey.

[Back In Black]

Good macro's mate. Can I just ask where the carbs in the other meals come from?

[gurupimp6969]

Thanks SteM! The carbs in the snack are from my protein shake. (body fortress and optimum nutrition switching here and there)

The carbs at lunch are from the canned green beans

The carbs before bed are coming from the tuna. Chunk light in water (fish of the sea)

Should I pick up some isopure which is 0 carb for the shake? Any other recommendations?

[Back In Black]

I would change yor snack whey for either casein or a whey/casein/egg white blend. Either should have less carbs and allow you more in one of your other 3 meals.

Don't count fibrous veggie carbs toward your intake so you can use those carbs in your other 3 meals.

Carbs in tuna?

[gurupimp6969]

Yea my can (chicken of the sea packed in water) is 2 servings to a can 200 Cals 20 grams of protein 2g carbs. Odd I know.

Question regarding TDEE. So now that I am on week 2 and have dropped 5 PDS and I am working out 5 days a week should I recalculate now? Or wait until I hit a wall or stop losing?

[phoenix44]

Yea my can (chicken of the sea packed in water) is 2 servings to a can 200 Cals 20 grams of protein 2g carbs. Odd I know.

Question regarding TDEE. So now that I am on week 2 and have dropped 5 PDS and I am working out 5 days a week should I recalculate now? Or wait until I hit a wall or stop losing?

If your TDEE is based on your lean body mass you shouldn't have to change anything since your dropping fat( hopefully) not any lean mass

[Back In Black]

The cals and macro's I suggested you follow should, all things being equal, bring you to your goal without recalculating. If you manage to gain a substantial amount of lbm, train much more/less or set a different goal there shouldn't have to be much if any adjustments other than minor personal changes!

Good loss so far btw!

[gurupimp6969]

Excellent. Thanks guys. I'll post my macros for today and the past couple of days a bit later.

[gurupimp6969]

Ok here are my macros for week 2 so far. I'm not gonna continually break them down by meal unless I see my progress slow.

Week 2 day 1 (Easter Sunday)
Off day I did not keep track of my macros however I did watch what I ate all day

Week 2/day 2
1948/138gc/259.5f/40.5f
carbs are higher because for whatever dumbass reason I added brown rice to my lunch which was not before my workout or after!!!! Just a mistake

Week2/day 3
1803/107gc/259gp/41.5f

Week2/day 4
1823/121c/241p/53.5f