Bignaths road to ukbff

[bignath4607]

Without the breakdown of numbers and macros it's hard mate, your diet looks good, stick to whole natural foods, zero sugar ( even fruit ), only good fats. The magic happens when you screw the numbers right down. Imo 2g per lb Lean body mass is overkill, nobody takes that amount not even pros, 1.5g per lb is on th top side, you only gotta burn the extra calories off anyway. Here's my diet and calculations for the next comp in 11 week. DIET CALCULATIONS. My calculations go like this; I want to be 205lb@5% body fat so 205*0.95=195 LBM 195*15cals=2925cals to maintain so to lose 1lb a week less 500 cals from 2925=2425cals daily so at 195lbs i need 1.1g/lb = 240g protein per day; 240 * 4cals =960cals fats 0.3g/Lb = 58g/day = 58*8 = 468cals 960+468=1428 2425-1428=997 977/4=250 carbs per day So totals are calories 2425, protein 240, carbs 240g, fats 58g Food 2am whey isolate 430am mini shredded whets plain, with egg whites 7am whey isolate 930 mackerel 1230 tuna pepper no dressing 1500 whey and oats 1900 chicken and rice no sauce 2100 unsalted cashews. Totals 2202 cals 243 pro, 200 carbs, 50g fats, 30g sugars ( naturally occurring ), 38g fiber. No juice or pop

That sounds epic mate im shit at maths so i had to do it as i laid it out to you im not having sauce with owt and only water as liquids only exception is i have to have a sunday dinner its like my religion lol u wont half been lean off that pal fair play if you stick to that all the way threw what u doing about cheat meal/day ?

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[MR-FQ320]

That sounds epic mate im shit at maths so i had to do it as i laid it out to you im not having sauce with owt and only water as liquids only exception is i have to have a sunday dinner its like my religion lol u wont half been lean off that pal fair play if you stick to that all the way threw what u doing about cheat meal/day ? Sent from my iPhone using Forum

Maths is my only strong point lol, I use myfitnesspal to track and plan calories on iPhone ;-) so much easier.

How much do you weigh ? What bf you at? Work it out from there.

Saturday night is cheat meal/ eat till I'm full, it was homemade lamb and chicken kebabs wi rice, baguette, fruit sponge and custard for dessert.

Ducking love Sunday dinners, not great cooking em for one mind, I can usually hammer Toby Carvery, dessert, coke, and peanut m and m s

[bignath4607]

Maths is my only strong point lol, I use myfitnesspal to track and plan calories on iPhone ;-) so much easier. How much do you weigh ? What bf you at? Work it out from there. Saturday night is cheat meal/ eat till I'm full, it was homemade lamb and chicken kebabs wi rice, baguette, fruit sponge and custard for dessert. Ducking love Sunday dinners, not great cooking em for one mind, I can usually hammer Toby Carvery, dessert, coke, and peanut m and m s

Il give that a look mate sure it aint ur only strong point nutter wow thats some cheat i feel like my sun dinner is a cheat and extra naughty if i have an ice pop afterwards im weighing in at 114kg pal hard t say what bf but roughly 9-10% at a guess as im getting veins in legs n shoulders coming

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[MR-FQ320]

Right so here's how I work it out
114*2.2 = 250,8 lbs
250 less 10% = 225 lean body mass
225 *15 = 3385 maintenance calories
Less 500 a day to lose 1 lb a week = 2885 cals

Protein intake = 1.5g/lb = 337g per day (1348cqls)
Fat intake 0.35g/lb = 80g per day ( 640cals)

1348+640= 2000
So 885 cals must come from carbs
885/4 = 220g carbs a day

Or save some carbs and have em at the weekend ;-) carb cycling - it's the future.

[bignath4607]

Cheers for that matey looks like i accidentally nearly got it right what a fluke been using 100g white rice giving me 40g per meal where your maths says 36g per meal lucky guess eh haha

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[MR-FQ320]

Cheers for that matey looks like i accidentally nearly got it right what a fluke been using 100g white rice giving me 40g per meal where your maths says 36g per meal lucky guess eh haha Sent from my iPhone using Forum

I'm shooting for 200g carbs a day for now, mainly at breakfast, pre workout and post workout. Evening meal has 100g of carbs !!! Replenish the muscles and hopefully keep me full till morning

[bignath4607]

So had a good blast of da wheels with mr fq today so we smashed hack squat about 6 sets to failure last set was a drop
Hammys double and single leg 5-6 sets
Seated Calf raises seated 5 sets
Standing calf raises for more range 4 sets
Leg extension double super set with single lost count easily 6 sets
Finished with squats from 40kg up to 160kg for reps
30 mins cross trainer i loved it wanted to do more but might not of been wise hope mr fq enjoyed it as much

Weights dropping now down to 111kg after 8 days of clen will get pics soon

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[MR-FQ320]

So had a good blast of da wheels with mr fq today so we smashed hack squat about 6 sets to failure last set was a drop Hammys double and single leg 5-6 sets Seated Calf raises seated 5 sets Standing calf raises for more range 4 sets Leg extension double super set with single lost count easily 6 sets Finished with squats from 40kg up to 160kg for reps 30 mins cross trainer i loved it wanted to do more but might not of been wise hope mr fq enjoyed it as much Weights dropping now down to 111kg after 8 days of clen will get pics soon Sent from my iPhone using Forum

Well I certainly enjoyed a good legs session, I needed to be pushed, I'm gonna be walking like John Wayne tomorrow lol. Not a lover of the cross trainer tho mate, there again I was drained by then and iv already done insanity workouts at 5 am this morning. Same time next week..

[bignath4607]

Haha il be suprised if either of us can walk properly for the next two days lol and fair play to you for grizzing it out after doing insanity sorry for the x trainer but im not a morning person so i have t do my cardio after the weights looking forward t coming to your gym even tho shoulders is my least fave :-)

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[bignath4607]

Thought id take a shot at work will try get some proper poses busted out this weekend current weight 111kg Sent from my iPhone using Forum

[MR-FQ320]

Yeah definitely stiff legs today !

[bignath4607]

Yeah definitely stiff legs today !

Haha i can feel em coming on itll be tomoz it flattens me lol

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[MR-FQ320]

I scraped through Insanity this morning, and literally got scraped after coming off my bike on a 10 mile ride. Dedicated rest day tomorrow, muscles grow when they're rested

[bignath4607]

I scraped through Insanity this morning, and literally got scraped after coming off my bike on a 10 mile ride. Dedicated rest day tomorrow, muscles grow when they're rested

Good on u pal i had a rest day today not really by choice but means i can hit chest n bis tomoz :-)

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