Progress log - Diet / Cutting

I realize i may have posted in the wrong section, but I was really hoping for some advice. Its had tons of views, but no responses. my thread is here: http://forums.steroid.com/showthread...g#.UNQJtqynuRM

Please comment Im looking for advice.

Thanks

Quote:

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Originally Posted by mootyroonks

as stated in my introduction thread, I am keeping a log to keep myself organized and follow my progress to keep myself motivated and on task. first I'll start with an introduction.

age 24
height 6'
weight 235lb
bf% 24.3

training 7 yrs.

I used to be much more lean. I had two injuries in the last two years that really set myself back from a fitness and diet standpoint. I hurt my lower back a year ago. two months ago I had emergency knee surgery for a badly torn meniscus. I was cleared for physio last Friday but have been back in the gym for 2 weeks training 4 days a week. and with a better nutrition plan.

please chime in and critique/make suggestions to what you see I appreciate input.

typical training

back/abs
shoulders/abs
arms
chest/abs

now that my knee is much better I can ride the stationary bike so I'll plan to do 20 mins on that every training day

I am currently training on a 60percent of max 12-15 reps 5 sets. last 2 are drop sets to failure.

1 day off I mix depending on my schedule.

based on the tdee calculator my calorie intake should be about 3200 cal.
for a diet I was thinking 2700 a day.

breakfast
1 cup of oatmeal w/1 tbsp of sugar free syrup
1scoop of protein isolate - mix with water

snack granola bar
unsweetened apple sauce

lunch
chicken breast
1cup brown rice

snack
protein bar

dinner
chicken breast
1cup brown rice

workout

post w/o

1 scoop isolate

might have a snack after that

please make suggestions!


my goal is 200-210 15% bf so I can gear up!

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this is a good place for your log

here's the changes I would make:

breakfast add some eggs (say 2 whole eggs, 5 egg whites)

as for your snacks, get rid of the granola bar and apple sauce, do you make your own protein bars?? if not:
http://forums.steroid.com/showthread...e#.UNQO3eTqlas

before bed have some cottage cheese or steak :p

your TDEE is around 2670, so you would want to eat say between 2000-2500 calories, then add cardio until you start dropping BF.
create a new diet and work out the macros, like:
http://forums.steroid.com/showthread...iet&highlight=

also do you train legs?? if not it would be a good idea to start ;)

Thanks for responding, i plan on it, just difficult as I am recovering from knee surgery still, doing physio.

Quote:

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Originally Posted by mootyroonks

Thanks for responding, i plan on it, just difficult as I am recovering from knee surgery still, doing physio.

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ah ok, what cardio can you do?? i think the easiest one to do for you would be the epiletical machine (that should be easy enough on your knees to do an hour + )

Quote:

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Originally Posted by kronik420

ah ok, what cardio can you do?? i think the easiest one to do for you would be the epiletical machine (that should be easy enough on your knees to do an hour + )

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or a boxing bag :) my favorite

Where are the veggies at?

Quote:

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Originally Posted by kronik420

or a boxing bag :) my favorite

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X2 on the boxing bag. Go for like 10 minutes hard and your spent lol

Quote:

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Originally Posted by HeadAndArm

Where are the veggies at?

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i don't like veggies either lol

OP, it would be a good idea to include some sort tho, like broccoli and sweet potatoes

I do have veggies, Ill mix them in with supper (frozen mixed vegetables), and also will have a couple oranges , sometimes Ill have greek yogurt as well. I didnt put the veggies in because i thought their impact on my calorie intake was negligable. Ill also have spinach with balsamic from time to time as well.

I have sweet potatoes, but I didnt want to add more carbs to the diet, so its either brown rice or sweet potatoes.

As far as cardio, stationary bike on a high resistance is basically what I can do right now.

But now as far as my diet goes and my calorie intake, is what I have there sufficient to drop some weight?

Will I have to make adjustments?

Quote:

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Originally Posted by mootyroonks

I do have veggies, Ill mix them in with supper (frozen mixed vegetables), and also will have a couple oranges , sometimes Ill have greek yogurt as well. I didnt put the veggies in because i thought their impact on my calorie intake was negligable. Ill also have spinach with balsamic from time to time as well.

I have sweet potatoes, but I didnt want to add more carbs to the diet, so its either brown rice or sweet potatoes.

As far as cardio, stationary bike on a high resistance is basically what I can do right now.

But now as far as my diet goes and my calorie intake, is what I have there sufficient to drop some weight?

Will I have to make adjustments?

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try it and see what happens, if you don't start loosing fat after a few weeks then it'll need some re-adjusting, and/or added cardio..

Ill weigh in tomorrow, which will be exactly one week.

Just an update on progress....

from 238 on dec 16/2012 at 24%

I weighed in at 220 on Feb 8/2013 no BF measurement.

Will add progress pics soon, have been taking them along the way.

My diet has been as follows and is working wonders for me.. please feel free to make suggestions.
breakfast
1/2 cup oatmeal
1 scoop whey isolate

coffee - regular

lunch
Chicken breast - plain cooked
Salad or spinach or steamed broccoli and asparagus

Snack
Apple
1 scoop of whey isolate

Pre gym meal
Can of tuna or 1 cup of egg whites
1/2 cup of oatmeal

Workout

post workout shake
Whey isolate

dinner
Chicken breast
Salad or spinach or steamed broccoli and asparagus


No salad dressings or sauces or any BS


My macros have been drawing out as around 1600 total calories - Fats 37g - carbs 81g protein 227g
Today however was different, same calories but fats 23g, carbs 80g protein 243g

Im super happy with the progress thus far. any thoughts opinions welcome!

Training has been 5 days a week, one muscle group a day, abs alternating and legs are light due to still recovering from knee surgery in october.

Weighed in at 216lbs. measured 18.6% BF. progress pics soon. getting ready for my first cycle of Test C. cant wait.

weighed in at 204.5 lbs, measured 15.2% BF. can anyone confirm this? as promised, here are progress pics. pics are from dec 16 2012 - Apr 6/2013Attachment 136991

It's tough to determine body fat without seeing legs.

My digital scale says I'm 17% bf but I have damn near six pack. i hold more fat in my legs. Which would be the only way it would be that high. My upper body looks like 10-11% but legs look 17-18% bf.

good job Mooty... progress looks great!

Big arms!!

Thanks guys, upward and onward. I have been feeling kinda crappy lately, and tired in the gym. also substantially more hungry. Im wondering if I should adjust my diet maybe up my carbs. what do you guys think?