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  1. #1
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    `!'Bucka'!` journey to 10% and beyond!

    I have finally admitted it. I have fat on me! I've done other threads and determined I am at about 20-22%.
    My weight is 230 so 46lbs of bf and 184 LBM.
    My calories for the day are going to be 3000 a day split up into 40/40/20. I try to get the majority of my calories from food and the only 'calorie' supp I take is whey once or twice a day.

    I workout 4-5 times a week.

    Monday - back and cardio
    Tuesday shoulders and cardio
    Wednesday - optional cardio
    Thursday - legs, optional cardio
    Friday - cardio
    Sat - chest and cardio
    Sun - optional cardio

    Meal 1 1 cup oatmeal, 2 scoops whey (62p, 60c, 3f)
    Meal 2 378g egg whites, 180g sweet potato, 1 tablespoon salsa, 125g 2% cottage cheese, 1/2 an avocado
    Meal 3 150g lean chicken breast, 2 pieces ww bread, 1 tablespoon nat pb,
    Meal 4 Post 1 scoop weight gainer, 2 scoops whey
    Meal 5 125g 2% cottage cheese, 1 cup almond milk

    going to bed, will total macros tomorrow. pretty sure they are off and I missed a meal


    So I am in the process of moving and everything, even my rice , is packed up. 'Should' move everything in tomorrow (today and tomorrow are my days off) once im all moved in it will be less supps more food again!! I almost never eat bread, needed some carbs, i know its not the best but I had nothing else on hand at the moment.
    Since my BF is quite high I believe that for the first 5-6% drop I should just be able to rely on cardio and calorie deficit and at lower BF I may try carb cycling. I am open to any and all suggestions from vets/mods/newbies/anyone!

    Did back today. had a guy say 'you're pretty ****ing jacked bro', he was chubby, felt good though.

    Dead - 135x6 225x6 305x6 425x1 445x0,0 305x8
    Bentover rows from ground 185x8,10,9
    Single arm db row - 45x10 60x9 65x9
    Tbar row 90x10 135x8,7,6

    think my macros weren't anywhere near where i wanted them. I expect to be flamed a bit, oh well, tomorrow will be better!

  2. #2
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    Quote Originally Posted by Bucka View Post
    I have finally admitted it. I have fat on me! I've done other threads and determined I am at about 20-22%.
    My weight is 230 so 46lbs of bf and 184 LBM.
    My calories for the day are going to be 3000 a day split up into 40/40/20. I try to get the majority of my calories from food and the only 'calorie' supp I take is whey once or twice a day.

    I workout 4-5 times a week.



    Meal 1 1 cup oatmeal, 2 scoops whey (62p, 60c, 3f)
    Meal 2 378g egg whites, 180g sweet potato, 1 tablespoon salsa, 125g 2% cottage cheese, 1/2 an avocado
    Meal 3 150g lean chicken breast, 2 pieces ww bread, 1 tablespoon nat pb,
    Meal 4 Post 1 scoop weight gainer, 2 scoops whey
    Meal 5 125g 2% cottage cheese, 1 cup almond milk
    hey bucka. we can def help u reach ur goal

    1. if ur 22%bf 3000cals is way too many to cut. i suggest u start at 2200 and a 60/20/20 split (pro/carb/fat)

    2. if ur trying to cut why would u take a weight gainer???

    2200cals
    330g pro
    110g carbs
    49g fat

    looks like u left arms out of ur workout. also when do u plan on doing cardio? for how long? at what intensity?

    u need a rest day from everything..

  3. #3
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    Quote Originally Posted by --->>405<<---

    hey bucka. we can def help u reach ur goal

    1. if ur 22%bf 3000cals is way too many to cut. i suggest u start at 2200 and a 60/20/20 split (pro/carb/fat)

    I like the sound of that! Mmm protein!

    2. if ur trying to cut why would u take a weight gainer???

    1 scoop if it has 40g of carbs. It is not part of my diet at all. Because of moving I had no carbs handy for post workout. My post usually consists of rice or sweet potato for a carb


    2200cals
    330g pro
    110g carbs
    49g fat

    looks like u left arms out of ur workout. also when do u plan on doing cardio? for how long? at what intensity?


    I'll switch to the lower cals. Cardio is done after my workout for 45min in the 120-130 bpm. On a day when I don't work out if I do it it will be fasted am. I'll add bis to back day and tris to shoulders or chest. As well I do abs but it is not on a set day


    u need a rest day from everything
    I didn't explain it good enough. The days that
    have optional cardio... I will not make it to all of them. Usually Wednesday turns into a nap!


    ..
    Also for carbs should I do morning pre and post? As well as if I only do morning fasted cardio where should I put the rest of my carbs?

    Thanks a ton for your insight!
    Last edited by Brick; 08-28-2012 at 02:06 PM. Reason: needed to bold my answers

  4. #4
    --->>405<<---'s Avatar
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    carbs meal1, pre wo, post wo.. every other meal: green veggies..

    on cardio only days id have carbs in meals 1,2,3

  5. #5
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    Quote Originally Posted by --->>405<<--- View Post
    carbs meal1, pre wo, post wo.. every other meal: green veggies..

    on cardio only days id have carbs in meals 1,2,3
    Thanks, besides the cardio day thats what I figured. What about if i don't work out or do cardio, same as a cardio only day for carbs?

    Thanks!

    Also just did fasted cardio, ran 3.1km in 25min, legs hurt a bit during the run. (was road running)

  6. #6
    --->>405<<---'s Avatar
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    Quote Originally Posted by Bucka View Post
    Thanks, besides the cardio day thats what I figured. What about if i don't work out or do cardio, same as a cardio only day for carbs?

    Thanks!

    Also just did fasted cardio, ran 3.1km in 25min, legs hurt a bit during the run. (was road running)
    some people adjust cals based on workout/non workout days. i do not. IMO id run every day the same to start and see how u go. if ur progress slows that could be a first step (of several possible) to kick it back in.

    start out eating this 7days per week:
    2200cals
    330g pro
    110g carbs
    49g fat

  7. #7
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    Quote Originally Posted by --->>405<<---

    some people adjust cals based on workout/non workout days. i do not. IMO id run every day the same to start and see how u go. if ur progress slows that could be a first step (of several possible) to kick it back in.

    start out eating this 7days per week:
    2200cals
    330g pro
    110g carbs
    49g fat
    Thanks, I have never changed calories per day either. I've done carb cycling before and carb restricted so it shouldn't be to hard to hit those macros. As for counting calories do you have a good resource (app, website)? I have an electronic scale that I have used forever so I can get it perfect to the gram, just have forgotten a lot of the #s for food items

  8. #8
    --->>405<<---'s Avatar
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    ^^ i use caloriecountdotcom

  9. #9
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    Quote Originally Posted by --->>405<<---
    ^^ i use caloriecountdotcom
    Will check it out in a bit thanks!

  10. #10
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    Posted what I ate yesterday but it didn't post?

    Moved all day today, fvcking sucks! Will be all the way in tomorrow. Hopefully by mid afternoon so I can hit legs hard

  11. #11
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    Breakfast isoflex , 40g oatmeal (dry), 1 cup almond milk (52p, 40c, 3.5f)

    Workout

    1 can (some pre made pro/carb drink) 47c, 30p, 0.5f

    30 mins later

    6oz extra lean ground beef, 42c worth of
    Brown rice, broccoli (46.4p, 11f, 42c)

    6oz chicken breast (45.9p, 11.9f) green veggies

    2 scoops isoflex (52p)

    200g extra lean ground pork, green veggies (8f, 62p)

    1 cup cottage cheese (4.4f, 31.1p, 8.2c)

    Adds up to: 302p, 119c, 42.4f: 2065.6 kcal
    If my math is correct.


    Workout.
    Chest 185x10,10
    Drop set 175x7 155x6 135x5
    All reps slow and controlled with contracting

    Incline bench 155x7,
    Drop set 155x7 145x7 135x3

    Incline DB 45x10

    Decline DB ss incline db
    45x12 40x12
    45x10 35x10
    45x12 30x10

    French press 40x12 50x12,12
    Ezbar overhead press 35x12 45x10

    45 bike cardio

    Moved last few days. Ate poorly . First day back of at least 60 day cut or 10%. 60 day will happen first lol
    Last edited by Brick; 09-02-2012 at 08:37 PM.

  12. #12
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    2 cups egg whites, 1cup almond milk,

    5oz lean ground beef, 200g potato

    5oz chicken breast, 38c worth of rice, green stuff

    3oz tuna

    90g tuna

    1 cup cottage cheese 1 tablespoon natty pb

  13. #13
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    Day 3 weight. 222 after a poop and before breakfast. Might have lost some bf or muscle during move due to shit diet and no training. Will continue with current macros until week 2 then reweigh and possibly lower macros. Also looking at getting professional bf done (no bod pod in town).

    Breakfast: 1/2 cup oats (30c), 2 scoops isoflex (2c, 54p) 15g nat pb (3c, 4p, 8f): 35c, 58p, 8f: 444cal

  14. #14
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    Meal 2. Rice (30c). Chicken (45p worth, 5f?)

    Meal 3 post workout. Cottage cheese 1 cup(220 cal, 5f, 12c, 30p) oats (30c), 1 scoop protein powder (27p)

    Meal 4 6oz pork loin (12f, 52p) veggies

    Meal 5 5oz pot roast (beef, trimmed off most of fat) 47p, 6f

    Current: 249p, 46f, 107c

    Meal 6 1 can of chunk tuna(4f, 40p)

    Meal 7 2 scoops whey (52p)

    Also did chest today again. Decided when I have an extra day (which Sunday was, I will do another day of either shoulders/tris/abs, chest/tris, abs/cardio)

    Flat DB press 50x10 65x10,10
    Incline DB 50x12 50x10
    Drop set 50x12 40x5 30x4

    Machine Flys 190x10 220x10,6
    Shoulder started to hurt so I backed off

    Did 75 mins of treadmill after
    Last edited by Brick; 09-05-2012 at 08:32 AM.

  15. #15
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    Dieting has been going well. Macros are almost spot on every day. I have lost some pounds but haven't looked at the scale, this can wait until week 2. I feel 'smaller' but I know it is because I have lost some water weight and some upper body fat and from lower carbs I am less 'full'. My strength is holding up and getting stronger however I am holding more to strict form on every exercise.

    Today: legs

    I felt a little weaker today then the last time I did legs however last time I had a spotter and felt like I had tonnes of physical and mental energy. I am starting to realize how important my pre workout meal is and the timing of it. Today I had it about 20 mins before and then had my pre workout shake (super pump max) 5 mins before; let's just say tuna and pre don't mix well. I felt none of the super pump but all of the stomach swimming. Squats felt good but I had very little mental energy.

    Squat 135x8 225x8 275x8,9,8
    Laying Leg Curl 90x11,10,
    Drop. 90x7 70x6 50x5
    Leg Extension 110x12 140x15 140x17 170x12


    Leg curls and extensions felt GREAT! Lots of strength and energy in them

  16. #16
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    stopping in to check on 405 : ) u r in good hands and welcome u to the boards!

  17. #17
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    Dont let the water loss fool u dude. U will feel smaller and u will look smaller. After 14 days when u refeed u will see that ur GTG..

  18. #18
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    Quote Originally Posted by --->>405<<---
    Dont let the water loss fool u dude. U will feel smaller and u will look smaller. After 14 days when u refeed u will see that ur GTG..
    Refeed?! Is this some sort of intermittent oasis in my desert of dieting? Something to strive towards, something that I can sink my teeth into (litterly!)

  19. #19
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    Quote Originally Posted by GirlyGymRat
    stopping in to check on 405 : ) u r in good hands and welcome u to the boards!
    Thanks! 405 is learning me well!

  20. #20
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    Fasted sunday cardio, my day of religion!

  21. #21
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    `!'Bucka'!` journey to 10% and beyond!-image-3737670324.jpg

  22. #22
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    Quote Originally Posted by Bucka View Post
    Refeed?! Is this some sort of intermittent oasis in my desert of dieting? Something to strive towards, something that I can sink my teeth into (litterly!)
    refeed yes!

    every 14 days refeed with one day of 250g carbs. keep everything else about ur diet the same just adjust carbs up to hit 250g.

  23. #23
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    Quote Originally Posted by --->>405<<---

    refeed yes!

    every 14 days refeed with one day of 250g carbs. keep everything else about ur diet the same just adjust carbs up to hit 250g.
    Would you still do them morning and pre and post or separate among 6 meals?

  24. #24
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    meals 1-4 around 60(ish) per meal..

  25. #25
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    2 week progress.
    Measurements
    Ass - 47 to 46.5
    Belly button - 38.5 to 36.5
    Hips - 38 to 37.5
    Chest - 45 to 45

    Guess I feel smaller because I am!

    Also I got a new job today!!!! It's a big step for me financially (800-1000 more a month) so that's huge for me and my family. More on that later

    Starting baselines power/hyper program today

  26. #26
    --->>405<<---'s Avatar
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    good work bucka! on both accounts!

    1000 per month is a great increase!

  27. #27
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    Quote Originally Posted by --->>405<<---
    good work bucka! on both accounts!

    1000 per month is a great increase!
    Thanks 405!

    Old boss took it well. Going to try and transition into less at old job and more at new to make more than that $1000

    Baseline power

    Squat 305x5,5,5,5 up next week
    Deadlift 365x5,5,5,2 don't know what happened here. Up next week
    Calf raise 180x5,5,5,5. Up next week

  28. #28
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    405 - can I have sushi for my refeed?

    Bench 225x5,5,3,4
    Tbar 150x5,5,5,5
    Shoulder press 105x5,5,5,5

  29. #29
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    i counted 3 inches off!!! and a higher paying job in the same week. this weight lost program is your "lucky charm" !! : )

  30. #30
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    Quote Originally Posted by GirlyGymRat
    i counted 3 inches off!!! and a higher paying job in the same week. this weight lost program is your "lucky charm" !! : )
    Lol. Ya I'm running pretty good right now! Much props to 405 and his diet knowledge!

  31. #31
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    `!'Bucka'!` journey to 10% and beyond!-image-170484698.jpg

    One toe to rule them all...

  32. #32
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    `!'Bucka'!` journey to 10% and beyond!-image-451331169.jpg

    Update. Sept 12, 2012
    Almost two weeks into diet. Lost 10+

  33. #33
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    Dieting going well. Holding steady at 222. Going to message 405 for help. Might get professional fat calipers done to help with progress.

    Pulled both hamstrings playing baseball. Wearing compression shorts all day except when I sleep and icing a lot. Feeling better. Taking time off cardio and lower body to allow to heal properly. Two weeks tops.



    `!'Bucka'!` journey to 10% and beyond!-image-2101075066.jpg

  34. #34
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    Quote Originally Posted by Bucka View Post
    405 - can I have sushi for my refeed?
    sushi for refeed would be fine IMO

    Quote Originally Posted by Bucka View Post
    Dieting going well. Holding steady at 222. Going to message 405 for help. Might get professional fat calipers done to help with progress.

    Pulled both hamstrings playing baseball. Wearing compression shorts all day except when I sleep and icing a lot. Feeling better. Taking time off cardio and lower body to allow to heal properly. Two weeks tops.



    Click image for larger version. 

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    def get urself calipered! IMO if ur still losing bf dont change anything. if u go 2 weeks consecutively without a loss we can re-evaluate.

  35. #35
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    Quote Originally Posted by --->>405<<---
    sushi for refeed would be fine IMO

    def get urself calipered! IMO if ur still losing bf dont change anything. if u go 2 weeks consecutively without a loss we can re-evaluate.
    Mmmm sushi!!

    Looking into Bf done by professional. I know te guy who trains or used to train Shane Doen (hockey player). He taught me a course in school. Going to contact him (he also taught me fat calipers) and see what the cost is.

    I agree with the bf loss, if I'm still losing don't Change it!

  36. #36
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    Been hitting it hard.
    New job is going well!

    Baseline program. Love it



    `!'Bucka'!` journey to 10% and beyond!-image-645843897.jpg

  37. #37
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    a ha. couldn't find your post and then u pop up. i hate when folks "disappear" from the boards for too long! looks like u are doing well!

  38. #38
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    Quote Originally Posted by GirlyGymRat
    a ha. couldn't find your post and then u pop up. i hate when folks "disappear" from the boards for too long! looks like u are doing well!
    Lol ya here I am! I read every day but sometimes don't post. Trying to make it a habit to post 4-5 times a day on the things I read.

    It's hard to do it with my busy schedule that's soon to get busier! (kids almost born!) but I will post in here every day or two now just for you!

  39. #39
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    [QUOTE=Bucka;6182259]Lol ya here I am! I read every day but sometimes don't post. Trying to make it a habit to post 4-5 times a day on the things I read.

    It's hard to do it with my busy schedule that's soon to get busier! (kids almost born!) but I will post in here every day or two now just for you![/QUOTE]

    i go absent too for a few days or week too cuz we have real lives
    congrats on the upcoming births! sound like could be mutliples!!
    i read threads and sometimes don't see a value in my adding a comment so i guess i fly under the radar too at times. LOL

  40. #40
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    Forgive my English lol. Kid is almost born, singular! He just turned in moms stomach though so we have to get another ultrasound to see if he had breached or not. If so she goes under the knife!!! Hopefully baby is head down as we hope to have a home birth.

    Today was hypertrophy baseline upper

    Incline db 65x10,10,10

    Pull down 140x10,10,10
    Cable row 110x10,10,8

    Side raise 20x10,10,10
    Reverse fly 130x10,10,10
    Shrug 65x10,10,8

    Tricep press down 140x10,10,10
    Ez bar curl 50x10,10,8

    Lovin the program

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