15 weeks out pics

**Iron freak** · 02-26-2007, 10:18 PM

started cardio today.I have been dieting for two weeks.27yrs old,5'11",220 bw.I know the legs are still behind.my diet is 385g protien,150carbs,50g fat.you guys think I am behind.

**Uconish** · 02-26-2007, 11:02 PM

i dont think you are behind....you seem like you kept some good condition in the off season, i can definately see your abs in the front relaxed. Personally, i think that at your weight, your carbs are alittle too low, especially if youre already doing cardio. Are you eating the same thing everyday? You might want to consider upping the carbs on training day, and lowering them on non training days. Im really interested in seeing what your diet looks like. Could you post it for me?

**Dude-Man** · 02-26-2007, 11:21 PM

I agree with Uconish, unless you're planning on going into ketosis?

**Iron freak** · 02-26-2007, 11:25 PM

7AM. 5OG protien shake 1/2 cup oats

9am 56g two cans tuna tuna,dry. 3/4 cup sweetP

11AM 1 chicken breast,cup green beans or salad,3/4 cup sweet p

130pm pwo shake,1/2 cup oats

3pm 1chicken breast/salad

5pm steakor fish/green beans.

7pm can tuna dry,veggies

10pm p shake 50g

this is a close diet I have been doing for the last two weeks.I know its not perfect,but I am willing to chang it up with some help.I have very strong will power.the eating is not a problem.I have cut all dairy,wheat,soda.been drinking crystal lite.thanks

**Iron freak** · 02-26-2007, 11:32 PM

this was me last year at eight weekout

**PROTEINSHAKE** · 02-27-2007, 06:46 AM

what weight class ,or actual weight are you shooting for? your lats are crazy!!! lookin real solid!!! I dont think you are behind for 15 weeks..

**Iron freak** · 02-27-2007, 12:30 PM

I am shooting for around 198,come in 188 last year.

**Burky** · 02-27-2007, 12:37 PM

lookin good bro

**PROTEINSHAKE** · 02-27-2007, 01:40 PM

15 weeks....22lbs to lose....you're good..

**Uconish** · 02-27-2007, 02:35 PM

Originally Posted by Iron freak

7AM. 5OG protien shake 1/2 cup oats

9am 56g two cans tuna tuna,dry. 3/4 cup sweetP

11AM 1 chicken breast,cup green beans or salad,3/4 cup sweet p

130pm pwo shake,1/2 cup oats

3pm 1chicken breast/salad

5pm steakor fish/green beans.

7pm can tuna dry,veggies

10pm p shake 50g

this is a close diet I have been doing for the last two weeks.I know its not perfect,but I am willing to chang it up with some help.I have very strong will power.the eating is not a problem.I have cut all dairy,wheat,soda.been drinking crystal lite.thanks

Your diet looks pretty good, i would just consider dropping some of the shakes and going with only one post workout. Eat egg whites for breakfast, and some other kind of solid protein as your last meal. I think your fats are real low, i really dont see any except what may come with the meat, so try to include some EFA's, almonds, olive oil, Natty PB, flax seed oil in at least two meals, either 6,7,or 8, you pick. I still think your carbs are too low, considering you look better now at 15 weeks than last time at eight weeks. Keep an eye on your weight and make sure youre not losing too fast. You have lots of time to play with the diet. IF you up the carbs, you can pull some of the protein out of your diet, that way you are not consuming extra caloies, plus the carbs will help you stay fuller. Also, try eating more chicken breast or different types of fish, instead of relying so much on tuna. This is just my personal opinion, but something about fish packed in a can loaded with extra sodium and who knows what else is probably not the best source of nutrition.

**Tbone1975** · 02-27-2007, 02:49 PM

Originally Posted by Iron freak

started cardio today.I have been dieting for two weeks.27yrs old,5'11",220 bw.I know the legs are still behind.my diet is 385g protien,150carbs,50g fat.you guys think I am behind.

I personally, think you have a real nice look to ya. A lot of muscularity, and nice proportions. It's not easy to do that. Good job!

**doittoit** · 02-27-2007, 03:33 PM

dude u look more than fine for 15 weeks, just keep chugging along u should look awesome, word up on the lats man, we got the next dorian on our hands!

**Iron freak** · 02-27-2007, 04:47 PM

thanks for the advice on the diet. I will change that up and see how it goes.

**thekaydense** · 02-27-2007, 05:03 PM

looking awesome man! 15 weeks is plenty of time with what you have i feel.

**spound** · 02-27-2007, 07:16 PM

no, you are not behind. You look right on to me based on the time period you have left till the show.

As others have said, the carbs jumped out at me as being a little bit low, but then again everyone reacts differently, so I would have to see what you were eating before starting your diet and how much your bodyweight is dropping to really consider that. If you were dropping bodyweight too fast though, I would add in more fats first before the carbs. Carbs simply aren't that necessary...yet fats are "essential" and your fats look to be on the lower aside (once again, depending on many factors). A couple re-feed days here and there should do you well if you start flattening out. I like Uconish's idea of cycling the carbs. I am cycling mine right now and it looks like this:

1st training day: 220g carbs
1st off day: 0 g carbs (fats are high)
training day: 220g carbs
2nd off day: 40-80 g carbs (depending on weight drop)
training day:220g carbs
3rd off day: 0g carbs
4th off day: HUGE carb meal in the AM....about 200grams for my first meal in carbs and then for the rest of the day eat normal with another 80g carbs.

This is PEELING the fat off me right now, but you have to have your fats just right. THis also keeps me from having to do as much cardio as well.

BTW< your back has thickend up a good bit from what I recall last year. Keep banging those legs bro. You look good.

**Iron freak** · 02-28-2007, 01:19 PM

Originally Posted by spound

no, you are not behind. You look right on to me based on the time period you have left till the show.

As others have said, the carbs jumped out at me as being a little bit low, but then again everyone reacts differently, so I would have to see what you were eating before starting your diet and how much your bodyweight is dropping to really consider that. If you were dropping bodyweight too fast though, I would add in more fats first before the carbs. Carbs simply aren't that necessary...yet fats are "essential" and your fats look to be on the lower aside (once again, depending on many factors). A couple re-feed days here and there should do you well if you start flattening out. I like Uconish's idea of cycling the carbs. I am cycling mine right now and it looks like this:

1st training day: 220g carbs
1st off day: 0 g carbs (fats are high)
training day: 220g carbs
2nd off day: 40-80 g carbs (depending on weight drop)
training day:220g carbs
3rd off day: 0g carbs
4th off day: HUGE carb meal in the AM....about 200grams for my first meal in carbs and then for the rest of the day eat normal with another 80g carbs.

This is PEELING the fat off me right now, but you have to have your fats just right. THis also keeps me from having to do as much cardio as well.

BTW< your back has thickend up a good bit from what I recall last year. Keep banging those legs bro. You look good.

thanks for the advice on the carbs,should I go with 220 on training days or go higher.I was eating realy clean all year so I have been droping around pound and half a week for last three weeks.I have been eating some natty pb for good fat.what else would work?mabe some almonds.thanks

**Uconish** · 02-28-2007, 04:23 PM

To put it in perspective, im 196lbs right now, 13 weeks out, and im eating 220carbs on training days. It is difficult to tell someone how much they should eat, because everyone REALLY is different. The way i came up with 220 carbs on training days is because i played with my diet in the offseason, and found out that i will grow with about 275 carbs, but if i went over 300grams i would start to put alot of unwanted weight. So my advise to you is, sure start with 220 carbs, and see how you feel and look. This is the most important thing. Dont get caught up with what the scale says, but go by what you and others(this is more important because everyones own opinion about themself is biased) see. From there, you will be able to adjust your diet accordingly. For the fat, you can use egg yolks, raw almonds, olive oil, flox seed, steak, peanut butter; these are the major ones ive been using. I also seperate my carbs and fats. So if i have carbs in a meal, i will try to limit the fats, and vice versa.

Good Luck....Keep hammering it out!!!!

**wishmasterATM** · 02-28-2007, 04:48 PM

you look awesome dude.... Uconish your display is super hot man..lol

**Uconish** · 02-28-2007, 04:52 PM

Originally Posted by wishmasterATM

you look awesome dude.... Uconish your display is super hot man..lol

Thats so funny, I was just thinking the same thing about your's!

**wishmasterATM** · 03-01-2007, 08:51 AM

hahah Brian Peppers ..hes a sex offender, imagine what he will do if he gets a piece of your avator...

**johnnybigguns4499** · 03-01-2007, 09:44 PM

Sounds like your on track.....remember it's easier if you don't put on to much body fat in the off season. Try to stay on a diet plan and only have maybe 2-3 cheat meals a week in the off season. Check out my pix at 15 weeks out.

**powerbodybuilder** · 03-01-2007, 11:14 PM

Keep us posted on pics.

**IronAdam** · 03-02-2007, 02:14 PM

Originally Posted by wishmasterATM

hahah Brian Peppers ..hes a sex offender, imagine what he will do if he gets a piece of your avator...

God that avatar is hideous.

**Iron freak** · 03-05-2007, 10:24 PM

things are starting to come together.have not started cardio yet.training is going good.still filling strong.gitting in a solid 350 g protien,220carbs,70g fat.was 220bw,now 218

**spound** · 03-05-2007, 11:00 PM

Nice improvements in just one week....what was your bodyweight drop for the week? Make sure your strength is not dropping too fast, you got plenty of time.