Back to the grindstone!

[Lunk1]

Hi my name is Lunk and I'm an alcoholic....oops wrong site, nevermind!

Seriously...I am going to open this log and hope that I get great feed back and advise. I could also use a whole lot of hand holding as diet is FAR from my area of expertise!

Current stats.....
39 YO
6' (maybe a curly hair under lol)
237 lbs (this morn.)
BF%-22% on calipers but I honestly feel 18-19% is alot closer!!!! (No I can not get to a bod pod)
Calculated my TDEE at 2900 adjusted by Stem


Goal:
220-225 (in 2 months would be great but not a deal breaker)
13% BF

Gym time is 5 days a week heavy proggresive lifting as strenght and size are part of my goals as well.
Cardio will consist of 30-45 min. eliptical or combo equaling 500 cals expended. 4X per week (I do not do cardio on leg day!)


I will post my diet as I go along through out the day. I will edit as I have time. This will give me the chance to make adjustments throughout the day and keep me as straight as possible.

Please anybody feel free to chime in with suggestions along the way....

[Lunk1]

Meal #1 7:00 A.M.
1 EGG 78C, 6.3P, .6C, 5.3F
5 EGG WHITES 85C, 18P, 1C, .5F
1 CUP BRN RICE 216C, 5P, 44.8C, 1.8F
TOTAL=379 Cals
29.3 P
46.4 C
7.6 F

Meal #2 1:00 P.M.
1 cup brn rice 216, 5P, 44.5C, 1.8F
1 Cup (maybe tad more) mixed veggies (mainly broccoli) 50, 2P, 6C, 2F
102 Gram talapia fillet 80, 15P, 4C, .5F
Total= 346 Cals
22P
54.5C
4.3F

Workout: 4:00 pm 1 hour chest and tri's, 38 min eliptical 500 cals GONE!

Meal #3 5:00 p.m. (between weights and cardio)
Whey protein 252, 44P, 10C, 4F


Meal #4 7:00 p.m.
Whey protein 252, 44P, 10C, 4F
1 cup Oats 300, 10P, 54C, 6F
TOTAL=552, 54P, 64C, 10F


Meal #5 9:00 p.m.
Pack of Tuna 2OZ. 150, 35P, 0C, 1.25F
1 cup veggies 50, 2P, 6C, 2F
TOTAL=200, 37P, 6C, 3.25F

[Back In Black]

Macro's would help a lot mate!


Nice avi!

[Lunk1]

Macro's would help a lot mate!


Nice avi!

Thanks Stem...those, how did you say it? Cheecky buggers in the "How do you picture other members thread"

YES my macros will be edited in. When I have an oppurtunity to update as I go along...

Look forward to your insight....

[Back In Black]

Ahhhh!

Mate, I'd have your TDEE approx 2900cals. Apply the appropriate reduction for a strictly cutting diet and you are gtg.

Are you aiming for any specific macro split?

[Lunk1]

Ahhhh!

Mate, I'd have your TDEE approx 2900cals. Apply the appropriate reduction for a strictly cutting diet and you are gtg.

Are you aiming for any specific macro split?

Nothing specific...Maximum results in shortest time. Would love to hit this goal by March but want to make great strides in the next 2 months.

Oh and I will adjust my TDEE gladely...honestly it's difficult for me to hit 3500. Might explain why I gained 5lbs in 4 weeks trying this last time ;(

[Back In Black]

You gained weight? Oh dear. At 2400 cals you should lose 1-2lbs per week consistently for lots of weeks.

Just keep your fats to 20% (approx 55g) and work out how you best achieve your strength and bodyfat goals by playing with your carb/protein split. Lots of options!!!

[milky01623]

Lunk your avi just makes me howl bahahaha

[Back In Black]

Lunk your avi just makes me howl bahahaha

Whoa, what you doing back in the nutrition forum

[Lunk1]

You gained weight? Oh dear. At 2400 cals you should lose 1-2lbs per week consistently for lots of weeks.

Just keep your fats to 20% (approx 55g) and work out how you best achieve your strength and bodyfat goals by playing with your carb/protein split. Lots of options!!!

This was my first (and hopefully) last failed attempt...405 had me at a higher TDEE and I gained weight quick. I started gaining weight quickly and couldn't do it. I am in no way saying he was wrong and it was most likely based off of my info but it did seem rather high for my TDEE imo

http://forums.steroid.com/showthread...o-hold-my-hand!

[Back In Black]

405 had you at 2500 in post 12 of that thread. Maybe you misread and thought 3500?!

Anyhow, back on track. This is where it starts getting good kidda!

[--->>405<<---]

This was my first (and hopefully) last failed attempt...405 had me at a higher TDEE and I gained weight quick. I started gaining weight quickly and couldn't do it. I am in no way saying he was wrong and it was most likely based off of my info but it did seem rather high for my TDEE imo

http://forums.steroid.com/showthread...o-hold-my-hand!

funny. so u were eating 3500cals per day? LOL.. yeh that was "maintenance cals" using the katch/mcardle tdee which has been replaced with (LBM x 15) - at least as far as im concerned. which for u at 240lbs 22%bf would be 2800cals (maintenance) - a lot closer to stems 2900 than 3416cals which is what we came up with in the other thread for maintenance.

2400 should fare u well!

[Lunk1]

Ok so the general consensus is 2800-2900 TDEE? So shoot for 2400?

[RaginCajun]

i would try that for now and see what happens. i would say 2300-2400 cals and 60/20/20.

[Lunk1]

i would try that for now and see what happens. i would say 2300-2400 cals and 60/20/20.

I'd be willing to cut 900 and go at 1900-2000 if it would help more...I don't really know the limit before the body starts preserving..

[Back In Black]

Too much of a drop if you wanna preserve muscle and gain strength. You have more LBM than me and I wouldn't cut at less than 2100.

[Lunk1]

Too much of a drop if you wanna preserve muscle and gain strength. You have more LBM than me and I wouldn't cut at less than 2100.

Ok...2400-2500 it is.....Updates will keep coming

[--->>405<<---]

Too much of a drop if you wanna preserve muscle and gain strength. You have more LBM than me and I wouldn't cut at less than 2100.

u can bet if SteM tells u to do something u should do it dude! most of what i know has come from him..

at 237lbs 22%bf ur BMR = 2181cals u do not want to eat below this number for very long. thats where u can get into trouble like LBM loss and metabolic slowdown..

[Lunk1]

u can bet if SteM tells u to do something u should do it dude! most of what i know has come from him..

at 237lbs 22%bf ur BMR = 2181cals u do not want to eat below this number for very long. thats where u can get into trouble like LBM loss and metabolic slowdown..

Fon't sell yourself short 405. Your a dang research junkie and I have no prob following you, Stem and a few others to the fiery pits of diet hell

I am prety posotive I am about 19% now instead of 22%.....

[--->>405<<---]

Fon't sell yourself short 405. Your a dang research junkie and I have no prob following you, Stem and a few others to the fiery pits of diet hell

I am prety posotive I am about 19% now instead of 22%.....

thx man..

237lbs 19%bf
BMR:2250cals

[Lunk1]

Totals so far.....

1729 Cals
186.3 P
180.9 C
29.15 F

[--->>405<<---]

ur eatn too many carbs IMO..

2400cals 60/20/20 pro/carb/fat split would do u well..

[Lunk1]

ur eatn too many carbs IMO..

2400cals 60/20/20 pro/carb/fat split would do u well..

The plan is a shake and about 2.5 cups cottage cheese and I should be able to hit my cals...
where ya think is best to cut those carbs 405? Cut the rice in half????

[--->>405<<---]

2400cals 60/20/20
360g pro
120g carbs
53g fat

u could go 40g carbs meal 1 pre and post

or u could go 60g carbs pre and post (prob what id do)..

[Lunk1]

Day #2

Meal #1 9:30 a.m.
1 egg 78Cal, 6.3P, .6C, 5.3F
5 egg whites 85Cal, 18P, 1C, .5F
3 oz chicken breast
1/2 cup Oats 150Cal, 5P, 27C, 3F

[--->>405<<---]

Day #2

Meal #1 9:30 a.m.
1 egg 78Cal, 6.3P, .6C, 5.3F
5 egg whites 85Cal, 18P, 1C, .5F
3 oz chicken breast
1/2 cup Oats 150Cal, 5P, 27C, 3F

hey lunk did u decide on what u were gonna do regarding carbs?

[Lunk1]

hey lunk did u decide on what u were gonna do regarding carbs?

I'm going to try to hit that 40X3 so that I get a little for energy early in the day...sound good??

[--->>405<<---]

I'm going to try to hit that 40X3 so that I get a little for energy early in the day...sound good??

sounds fine to me man.. u doing am fasted cardio? if not i recommend it. 45mins 6days per week (i like elliptical, i would NOT drag my lazy butt out of bed to run! )

[Lunk1]

sounds fine to me man.. u doing am fasted cardio? if not i recommend it. 45mins 6days per week (i like elliptical, i would NOT drag my lazy butt out of bed to run! )

No...unfortunatly my schedule does not allow it as you can perhaps see from some of the meals spreads. I get 4:00 in the gym and tht's it. I do my weights and cardio same time. Yes elptical for 45 min...(working on it) 500 cals is the goal

[--->>405<<---]

^^ thatd good enuff dude

[Lunk1]

1/2 a pound down consistant for 3 days and bought a new pair of jeans last night...had to drop down a size and they fit great...Really make my a$$ look nice too

[Lunk1]

Where were we???

10/15/2012

Today's diet

7:00 a.m.

3eggs
3egg whites
1 cup brn rice


12:00 a.m.

5.5 oz. grilled chix breast
1/2 cup brn rice
1 cup mixed veggies

4:00 p.m. workout (1 hour chest tri's & 42 min. eliptical 500 cals 150 average HR)

6:30 p.m.

2 scoops whey
1/2 cup oats

8:00 p.m.

1 cup cottage cheese

WILL EDIT WITH MACROS AND MEALS BEFORE BED

[Lunk1]

10/16/2012 234.5 lbs this a.m.

8:30 a.m.

3 eggs
3egg whites
1 cup brn rice

11:30 a.m.

2 scoops whey

3:00 p.m.
4 oz chick breast
1 1/2 cup mixed veggies
2 eggs
1/2 cup brn rice

[RaginCajun]

nice to see the little weight drop!

consistency is the key to this!

freakin avi is awesome

[Lunk1]

nice to see the little weight drop!

consistency is the key to this!

freakin avi is awesome

Thanks RC. 2.5 lbs in 5 DAYS and AN INCREASE IN STRENGHT AT THE GYM! No complaints here!!!

[Lunk1]

10/17/2012

Meal #1 7:00 a.m.

2 eggs
5 egg whites
1 cup brn rice


Well...scrap today! Went to pick out the daughters senior pics and they had to go to Olive Garden!

[Lunk1]

Well....have only stepped on the scale once since halloween and it was not good! 237 up from my previous 234.5

Got on today....drum roll! 232!!!!!!!!!!!!!!!!

strenght is not going through the roof but that isn't the BIGGEST goal right now. It is at least maintaining and perhaps climbing a bit=happy!

Hopefully BF% measured tomorrow!!!!!!!!!!!!!!!!

[Lunk1]

I need to really get after this and try harder to keep this log udated in effort to keep myself on track!

Meal 1 10:30 a.m.

3 eggs
3egg whites
1 cup (cooked) brn rice

Meal 2 2:30 p.m.

6 oz. Chix breast
1 cup mixed veggies (boc., carrots, cauli)

[--->>405<<---]

I need to really get after this and try harder to keep this log udated in effort to keep myself on track!

Meal 1 10:30 a.m.

3 eggs
3egg whites
1 cup (cooked) brn rice

yeh its not like u spend a lot of time on here or anything!

[Lunk1]

yeh its not like u spend a lot of time on here or anything!

I knew that was coming!!!!!!!!!!! Too busy whoring and saving lives to log food Someone may suffer from this lol