Results 1 to 11 of 11
  1. #1
    Brewster's Avatar
    Brewster is offline Member
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    807

    Please review and offer advice on my current diet

    I am currently 185 lbs around 12-15% BF 5' 10"ish

    I am trying to achieve a BF of around 9% and maintain it while still trying to achieve muscle gains.

    Currently I do no cardio in the gym. (Play golf, baseball and hockey during the week)
    Train abs once a week
    Lift 4 days a week in the gym


    Have 2 beers 3 days a week after sports. Drink vodka water on Saturdays and some day time sunday parties.

    Below is a diet that I have been sticking by for the past 3 months. I am not achieving my fat loss goals fast enough and looking for some advice. Also have been taking EC stack for 4 weeks.

    Diet is:

    Meal 1- 9% Greek yogurt, Fruit, Whey Protein Shake

    Meal 2- Carbs with Protein - (Today it was spaghetti and Meat Balls)

    Work Out (1pm)

    Meal 3- Protein Shake (and eat meal 4 very shortly after)

    Meal 4 - Protein, Vegetables and Carbs (Today it was Beef, Vermicelli noodles and broccoli)

    Meal 5- Whey Protein Shake

    Meal 6- Protein and Vegetables (Today it was steak, seafood and asparagus)

    Meal 7- Casein Protein Shake right before bed and scoop of peanut butter

    Drink water throughout day.



    Thanks for taking the time to read
    Last edited by Brewster; 06-20-2014 at 11:49 PM.

  2. #2
    Brewster's Avatar
    Brewster is offline Member
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    807
    pics incase I'm wrong about bf%
    Attached Thumbnails Attached Thumbnails Please review and offer advice on my current diet-untitled.jpg  
    Last edited by Brewster; 06-22-2014 at 07:24 PM.

  3. #3
    Brewster's Avatar
    Brewster is offline Member
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    807
    Work Out: (Every last set is a drop set after max weight) 6- 10 reps -- Weight entered is what I so on my last set of 6

    Monday - Chest/Tris/ Calves

    Bench Press - 225lbs
    Incline Dumbbell chest press- 95 lbs
    Flat Dumbbell flies- 50 Lbs
    Low Cable Pull chest flies- Every machine at my gym different can't remember

    Straight bar tricep cable Push downs- 200 lbs
    Over head tricep dumbbell press- 100 lbs (heaviest one)
    Rope tricep cable extensions - 130 lbws

    Seated calve raise
    Standing Calve Raise


    Tuesday Back/Biceps

    Barbell bent over rows- 215 lbs
    Lat Pulldowns- 235 lbs
    Straight arm pull downs- 115 lbs
    Seated Cable Row - 250 lbs

    Biceps
    Incline seated Dumbbell curls- 40 lbs
    Hammer Curls- 55 lbs
    Single arm cable curls - Cant remember

    Wed - OFF

    Thurs- Shoulders/Traps/Calves

    Dumbbell Shoulder Press- 90 lbs
    Standing Smith Machine Upright Rows- 125lbs
    Single Arm Cable extensions across the body - 40 lbs
    Bent over rear lateral raise dumbbell- 40 lbs

    Either dumbbell shrugs or barbell shrugs-- 100 lbs dumbbells or 6 plates +

    Calves
    Leg press machine extensions
    This other machine don't know how to describe

    Fri- Legs
    Squats- 235 lbs
    Leg Press- A lot
    Leg extensions (Single Leg)- 110 lbs
    Hamstring Curls- 160 lbs
    Deadlifts- @ least 6 plates

    SAT/SUN - OFF

  4. #4
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Diet macro's?

    You're definitely not 12%. Maybe 15% ish.

    You understand what happens to fat burning when you drink alcohol right?
    NO SOURCES GIVEN

  5. #5
    Brewster's Avatar
    Brewster is offline Member
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    807
    Protein- 182g
    Carbs- 138 g
    Fat- 58 g
    Calories- 1554 g



    I know about alcohol... but I can't live in a world where I cant have a few beers after the game & a couple vodka waters on the weekend.
    I am not getting hammered. I am pretty sure that my diet is hurting me more.

  6. #6
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    1500cals and you aren't losing weight? There's something amiss. You should browsing plenty of weight, including muscle, with those figures.

    Your fat loss is stopped completely until your body breaks down the alcohol. Your goal of 9% will be exceptionally difficult whilst drinking 5 days a week.
    NO SOURCES GIVEN

  7. #7
    Times Roman's Avatar
    Times Roman is offline Anabolic Member
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,383
    PM me and i'll send you the macro calculator

    ...you know, I can pull up every bite I've eaten in the last month since I started tracking this way.........

    here is yesterday's summary:

    (yes, I had a few beers while watching my "nephew" play in a band last night)

    Please review and offer advice on my current diet-capture.png

  8. #8
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,430
    Blog Entries
    162
    Alcohol have a fairly high effect on test and other growth hormone levels like IGF-1 that will reduce 25% the day after you been drinking an average amount of alcohol. The more you drink the more the levels drop. If you drink several days in a row the levels in your blood drop upwards of 70-75%.

    This is from a study by Mikael Mattsson at Idrottshögskolan in Sweden.

  9. #9
    Brewster's Avatar
    Brewster is offline Member
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    807
    Quote Originally Posted by tarmyg View Post
    Alcohol have a fairly high effect on test and other growth hormone levels like IGF-1 that will reduce 25% the day after you been drinking an average amount of alcohol. The more you drink the more the levels drop. If you drink several days in a row the levels in your blood drop upwards of 70-75%.

    This is from a study by Mikael Mattsson at Idrottshögskolan in Sweden.
    Can you send me link to this study.

  10. #10
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,430
    Blog Entries
    162
    urn:nbn:se:gih:diva-3285: Sämre prestation flera dagar efter festen

    Unfortunately they decided to publish this in Swedish only. I have emailed the researchers asking for an English version but that might take a while.

    Thanks

  11. #11
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,430
    Blog Entries
    162
    The author told me to use the references instead as there are no plans to have this written in English.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •