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07-15-2012, 01:46 PM #1
90 day cutting diet and full progress report
Hi guys hope your all well???
Well below is what I intend to do over the next 90 days with continual update reports
I've decided on 90 days to begin with as I need to drop to around 15% bf from around 25-27%bf as I want to cycle early next year ,cos I'm fed up of seeing guys on holiday that are obviously juicing but just look like they are carrying too much water and fat lol
Not really I want to cycle for me
Here are my stats
Age 41
H 5'10"
W 95.4kg
Bf circa 27%
Tdee 2618 cals
Meal 1 breakfast shake 2:1 pro oats
Cals 460 55p 37c 10f
Meal 2 2 boiled eggs 100g chicken 40g weetabix
Cals 435 47p 29c 12f
Meal 3 100g chicken banana 2 fish oils
Cals 275 29p 27c 0f
Meal 4 250g cottage cheese
Cals 152 27p 10c 0f
Meal 5 100g beef steak sweet pot spinach
Cals 328 34p 30c 8f
Meal 6 casein
Cals 222 47p 6c 4f
Totals. Cals 1872
Pro. 249
Carb 130
Fat. 31
That's my diet for now some variations may occur but macros etc will be around the same
WORKOUT
I can only do full on lifting on Saturday and Sunday so what I'm intending to do is 1 set of everything but at max weight and 25 reps
Eg bench press 90 kilo for 25 reps
Incline press 70 kilo 25 reps
And so on I'm sure you get the idea I'll also combine this with a lot off cardio
Whilst at work I'll be utilising a 12kg kettle bell and also going for runs for about 30-45mins
Well there you have it please feel free to give me feed back and please please please kick my erse when I need it
Thanks for reading and your input milky
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07-16-2012, 12:18 PM #2
Well day one nearly over and I can report that all macros have been hit
Monday is a rest day for me as I have to be up at 3am for work and I've only just finished and tbh I'm shatterd
Tomorrow kettle bell day
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07-16-2012, 12:58 PM #3
Can you double check your calculations and confirm? I have your carbs at 139 and your pro way lower than the total listed?
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07-16-2012, 12:59 PM #4
And I'd rather see your lifting days to be heavy lifting days, reps 6-10, except legs which can be 15 reps or so.
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07-17-2012, 10:17 AM #5
I've had a quick check and your right I'll re do it at the weekend
Day 2
I'm ill usure if it's the change in diet after my hols but everything I eat is coming out as water at a very alarming rate and I feel drained so unfortunately I've Mossad 2 meals so far but I'm gonna try a shake later
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07-17-2012, 10:26 AM #6Originally Posted by milky01623NO SOURCES GIVEN
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07-17-2012, 11:01 AM #7Originally Posted by SteM
Would 1 set of 25 reps at absolute max weight not be as effective as 6 to 10 and 3 sets
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07-17-2012, 11:30 AM #8
If you're only bothered about muscular 'endurance' then 25 reps is GI e but you'd need more than 1 set. If you are more interested in gaining, then somewhere between 6-12 reps is where you want robe, again, for sets!
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07-17-2012, 11:35 AM #9Originally Posted by SteM
What would you suggest ?
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07-17-2012, 12:01 PM #10Originally Posted by milky01623NO SOURCES GIVEN
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07-17-2012, 12:59 PM #11Originally Posted by SteM
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07-18-2012, 01:03 AM #12
Good news!!!!!!!
Feeling better this morn and have had meal 1 hopefully I'll b able to swing my bell later :-)
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07-18-2012, 01:13 PM #13
Ok bud, I will send you something over soon. Hopefully you are starting to feel a little more 'solid'!?
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07-18-2012, 01:14 PM #14
Day 3 nearly over and I don't feel well enough to swing my bell (my tummy still feels dodgy)
I've managed to eat all my meals thus far and meet my goals for the day
CAN ANYONE HELP????????
My last meal consists of ground beef and sweet potato,I eat this anywhere between 8 & 10pm is this a good idea eatin a complex carb so late as I normally goto bed at 11 and also have a casein before I sleep
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07-18-2012, 01:58 PM #15
If it fits your macro's it's fine. But, if you are eating red meat in the evening that's a slow enough digesting protein to not worry about the casein after.
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07-18-2012, 01:58 PM #16
Did you get any Imodium?
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07-18-2012, 02:13 PM #17Originally Posted by SteM
I really need a good workout this weekend to kickstart everything and a dodgy gut isn't going to help
Have you had any thoughts on a workout?
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07-18-2012, 02:47 PM #18
hey milky hope u get to feeln better dude! u have a good guy helpn u out. SteM also helped me get to where im at currently! stick with it man and u will get to where u wanna be.. possibly better than u think. thats what happened to me.. the key is consistency!
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07-18-2012, 03:54 PM #19Originally Posted by --->>405<<---
Thanks for the kind words of encouragement steM really is helping in more ways than 1 I've not had a drink of beer since Friday so that alone for me is a good start and like I say it's you guys who inspire me thanks
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07-18-2012, 03:59 PM #20Junior Member
- Join Date
- Mar 2012
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- 83
How are your energy levels at that cal intake?
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07-18-2012, 04:01 PM #21
good deal dude! fortunately for myself i havent had a beer in 4 years! which has helped me in more ways than 1 myself! when i first met SteM i weighed 213lbs and was 22%bf and never dreamed id be in the shape im in now. im also cutting at the moment so feel free to drop by my thread too. i need all the help i can get as well LOL. this no carb thing 4 days out of 7 can be tuff..
judging by ur use of the english language im wondering if ur also from england or thereabout???
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07-19-2012, 01:55 AM #22Originally Posted by --->>405<<---
Im currently 205 lbs and about 27% bf I think but I'm getting calipers done this weekend so the truth will b out lol
Feeling better this morning but still not 100% had meal 1
And all is good so fingers crossed
I'll drop by your thread and jump in to give some support thanx dude
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07-19-2012, 01:56 AM #23Originally Posted by eightythree
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07-19-2012, 04:11 AM #24
I think I'm over the worst meal 2 in and no tummy cramps oh and it feels safe to break wind......
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07-19-2012, 09:23 AM #25
hey milky my mom (little mummy) is from sussex!
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07-19-2012, 09:41 AM #26Originally Posted by --->>405<<---
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07-19-2012, 09:57 AM #27
Ill investigate. Of course she is technically my grandmother but raised me so i think of her as my mom. She moved here in 1948!!!
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07-19-2012, 10:08 AM #28Originally Posted by --->>405<<---
My tummy is getting choppy again I think a visit to the quacks is on the cards
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07-19-2012, 01:08 PM #29
Yippee managed a 20 min swing with my kettle bell just about to eat meal 5 and watch a movie
Oh and nearly forgot almost a week and alcohol free
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07-19-2012, 04:04 PM #30
^^ good work with no alcohol!
umm.. "a visit to the quacks?" u and stem with that british lingo! LOL
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07-19-2012, 08:13 PM #31Junior Member
- Join Date
- Apr 2012
- Location
- Colorado
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Looks good man I'm trying to find different foods and meals I can add into my diet as well!
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07-20-2012, 01:19 AM #32Originally Posted by --->>405<<---
Yeah I feel great with no alcohol and sleeping loads better than I thought I would
Just got some immodium things in that region aren't getting any better
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07-20-2012, 02:19 AM #33
Hi guys below is my day 2 of workout I put this together with some pointers from a good source see what you think
Cheers
Chest
Smiths bench flat
Set 1- rep - 10 warm up
8
6 max and above
(all exercises will follow the above protocol)
Incline press
Cable flys
SHOULDERS
Kneeling rear delts
Seated shoulder press
TRICEPS
Tricep press
Single arm cable
Dips to fail 1 set
Then CARDIO
That's day 2 what do ya think?
Day 1 will be quads hams and back but not done that yet
Please critique
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07-20-2012, 08:27 AM #34
Anyone with feedback pls
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07-20-2012, 08:40 AM #35
im not a fan at all of the smith for bench! IMO u should go free weight and if a spotter is the prob switch to dumbells!
shoulders look good to me
tris i like 1hand pushdowns too and close grip bench! i also like 2 hand pushdowns with ropes..
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07-20-2012, 08:49 AM #36
You should be 3 working sets after warm ups!
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07-20-2012, 08:50 AM #37Originally Posted by --->>405<<---
So if I'm pressing 90kg on a smiths what sort off weight do I need for db's
Tris that's how I do mine but instead of rope I use my own v bar that pivots to keep inline push
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07-20-2012, 09:23 AM #38Originally Posted by SteM
10-8-8-6
Light work work max
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07-20-2012, 09:35 AM #39
Warm up
Warm up
Maybe another warm up
Failure
Failure
FailureNO SOURCES GIVEN
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07-20-2012, 02:38 PM #40Originally Posted by SteM
I'm thinking maybe just 2 exercises per body part as suggested otherwise I'll not fit my cardio in
Thought I could do more in 90 mins but I'm defiantly wrong maybe later lol
Dang your always right Mr Miyagi
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