changing my WHOLE body over,packed on some serious fat,time to shred it off

[boDAWG]

hey guys,

PLEASE PLEASE PLEASE CHECK OUT AND GIVE ME ADVICE ON MY PLANNED DIET THATS MY MAIN CONCERS PLEASE PLEASE PLEASE

im posting some pics so i can get advice, and criticism

ok so here is the deal,
im sick of my body, i think i packed on some serious fat so now its time to shred it off and get some muscle on.

im starting a cycle of test 500 mg a week soon so that should take care of the muscle problem.

IM STARTING THE MAKEOVER IN TWO WEEKS, ON APRIL 15TH OF 2007

STATS:
6'1'', 208lbs today, 22% BF (i've been told that there is no way im 22%), been working out for about 4 years on and off about a year solid




GOAL:
220+, 13%BF, within the next six months

SUPPLEMENTS:
test E 500mg for weeks 1-11
clomid 50mg/day weeks 9-13
BCAA a pill every day
multivitamin a pill every day

DIET NOW:
cal - 25000
protein - 200g
carbs - 170g

DIET PLANNED:
cal - 4500
protein - 380g
carbs - 600g

MEAL PLAN NOW:

breakfast:
cereal with skim milk

lunch:
steak
a slice of bread
potatoe

snack:
protein shake 25g

dinner:
turkey breast sandwich

DIET PLANNED: ***REVISED***

breakfast: ***7AM***
8 egg whites (136cal,1.6g of carbs,28.8g of protein, 0.8g of fat, 8cal from fat)
2 slices of ham (91 cal, 2.1g of carbs, 9.3g of protein, 4.8g fat, 43cal from fat)
cup of fat free yogurt (137cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
2 slices of whole wheat bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
multivitamin
TOTAL: 584cal, 89.7g of carbs, 60.1g of protein, 10g of fat, 91cal from fat


snack one: ***NOON***
turkey breast sandwich (254cal,41.4g of carbs, 13.6g of protein, 9g of fat, 41cal from fat)
cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 16cal from fat)
2 protein bars 25g protein (380cal,38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 850cal, 124.2g of carbs, 68.6g of protein, 20.8g of fat, 147cal from fat

lunch: ***3PM***
9oz chicken (426cal, og of carbs, 80.1g of protein, 9.3g of fat, 84cal from fat)
1 cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 41cal from fat)
carrots 9oz (90cal, 21g of carbs, 1.5g of protein, 0.6g of fat, 3cal from fat)
2 slices of bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
1 large tomatoe (33cal, 7.1g of carbs, 1.6g of protein,0.4g of fat, 4cal from fat)
TOTAL: 985cal, 193g of carbs, 96.2g of protein, 16.1g of fat, 168cal from fat

WORKOUT AT 5:30 till about 7:00 - 7:30

snack 2: PWO ***7:45PM***
protein shake 100g (420cal, og of carbs, 100g of protein, 2g of fat, 20cal from fat)
2 protein bar 25g (380cal, 38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 830cal, 38g of carbs, 150g of protein, 12g of fat, 110cal from fat

dinner: ***9:30*** go to bed around 11:30PM
cup of almonds (549cal, 18.8g of carbs, 20.2g of protein, 48.1g of fat, 433cal from fat)
1 large baked potatoe (278cal, 63.2g of carbs, 7.5g of protein, 0.4g of fat, 4cal from fat)
1 cup of fat free yogurt (136cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
TOTAL: 963cal, 100.8g of carbs, 41.7g of protein, 48.9g of fat, 441cal from fat

***TOTAL IN ONE DAY***: 4176cal, 545.7g of carbs, 416.6g of protein, 107.8g of fat, 957cal from fat

HOW DOES MY DIET LOOK??? LET ME KNOW WHAT I SHOULD CHANGE


WORK OUT PLAN:

monday (legs)
squats 3x5
leg extensions 3x5
leg curls 3x5
lunges 3x5
elepticall 30 minutes heart rate 160-175

tuesday (chest)
incline 4x6
bench press 3x5
eleptical 10 minutes
cable crossover 4x6
incline pec flys: 3x5
jogging 30 minutes heart rate 160-170

wednesday (arms)
rope curls 3x8
tricep cable extensions 4x8
bar curls 4x8
tricep cable pulldowns 3x6
stairs 30 minutes heart rate 160-175

thursday (back)
lat pulls 4x10
seated cable row 3x10
bent over dumbbell row 3x10
shoulder shrugs 3x10
deadlifts 3x10
eleptical 30 minutes heart rate 160-175


friday (off)

saturday (off)

sunday (shoulders)
machine shoulder press 3x5
dumbbell lat raises 3x5
upright bar rows 4x5
front raises 4x5
jog 30 minutes heart rate between 160-175

at this rate i think within the next six months i will be able to accomplish my goal

here are some pics NOW MARCH 31 OF 2007






LET ME KNOW WHAT YOU THINK

[Suworu~Nutsuki]

good luck but doesnt look like 22% fat to me

[Valac]

if thats 22% id hate to think what i am. u need to hit ya shoulders up, everything else looks ok.
maybe add in some dumbell shoulder press, get ya self a spotter while ur at gym. helps just to get em up. i know i need 1 otherwise i cant get 40kg's up past my knees when im sittin down. goodluck, u have everythin pretty planned so u should get some mad gains

[Mealticket]

that's 13lbs of bf you want to drop before your cycle tp get down to 16%.in 2 weeks?

w/ your current bf%, you'd have to put on well over 30lbs of muscle to hit 220 @ 213%

[noexcuses88]

April 15th, thats my birthday...haha, good luck man, but seriously there is no way u are 22%

[boDAWG]

well i will hold off on the cycle till im down to 16% but i was talking to a few people and they think im at 16% right now

[wishmasterATM]

dude 22 never...

[jbarkley]

IMO, you are at least as low as 16%, and looking at your abs and low back I'd say probably lower than that.

[AandF6969]

im starting a cycle of test 500 mg a week soon so that should take care of the muscle problem.

Fixing your diet will help take care of the muscle problem.

breakfast:
8 egg whites
2 slices of ham
cup of fat free yogurt
2 slices of whole wheat bread
multivitamin

snack one:
turkey breast sandwich
some veggies

NEED MORE PROTEIN AT THIS MEAL

lunch:
8-10 oz chicken
1 cup of brown rice
cup of carrots
2 slices of bread
1 tomatoe

snack 2:
protein shake 50g

IS THIS AFTER YOUR WORKOUT? YOU SHOULD ADD 2X THE NUMBER OF CARBS AS PROTEIN IN THIS SHAKE IF IT IS.

dinner:
cup of nuts
1 cup of fat free yogurt

THIS IS HARDLY ANY FOOD AT ALL... AND ITS YOUR LAST MEAL OF THE DAY?

There is no possible way that amount of food you have listed above is anywhere near 4500 calories.

What time of day do you work out?

I'd recommend not doing cardio after your workout, your body is in a very catabolic state at the end of a workout and cardio is just going to magnify that effect greatly. Also, you're delaying the much-needed postworkout nutrition that should have protein and carbs in a 1:2 ratio.

[boDAWG]

so your saying i should have like i dunno maybe 4 hard boiled egg whites only at my first snack? like a carb and a protein shake after work out? and maybe a sandwich with potted meat, cup of nuts, cup of fat free yogurt???

[boDAWG]

what do you recommend i should to to fix those three meals???

[boDAWG]

ok check it out now and tell me if you think its any better

[AandF6969]

what do you recommend i should to to fix those three meals???

I'd recommend you total your calories for your new diet to see how little it actually is. Replacing your snack with 4 hard boiled egg whites will only get you 16g of protein which is not nearly enough for a meal. Try for 6-7 meals per day, especially if you're trying to gain muscle.

[boDAWG]

ok i went revised my diet, checked my calories, carbs and protein check it out now let me know what you think, i wrote ALL of it in there, help me out if you can

[AandF6969]

What time do you eat these meals and what time do you work out?

How much time is elapsed between your last meal and bedtime?

You forgot to total up fats in your calories... fats PWO is a big no-no

[boDAWG]

about 2 hours before my bed time is my last meal, and i will go ahead. i posted the times of my meals, and i work out after lunch. so no fats in PWO???

[boDAWG]

got ALL the stats up all the info on meals all the times let me know

[MFT81]

DUDE< come on man stop trying to cut corners GET RID OF THE PRO BARS that crap is junk, not worth the 2.25 your paying for them.

For lunch add real food sources egg whites, chicken breast, Just no pro bars powder or lunch meat.

and for dinner same thing no bars or powder, try to add red meat before bed, helps with recovery helps satisfy hunger great amino acid profile.

*also I dont think there is 80 grams of pro in 9 OZ of chicken breast, could be wrong though.

*Id add two whole eggs to breakfast.

* Personally I wouldnt eat a baked potatoe for supper, I would eat it at anytime before training as long as it was a new/red potatoe or sweet potatoe.

*Id also add 1/2 cup to 1 cup of cottage cheese(fat free) and a tablespoon of natty PB at 11:30.

*Id get rid of the wheat bread at breakfast and add a serving of grape nuts to yougurt.

[boDAWG]

so far, im trying to cut down fat so when i go to bulking stage i wont have much problem with fat, anyways been dieting for about 4 days now and im just barely now getting used to it, i will keep you updated with pics or what not in a few weeks

[Pooks]

yah your legs look fat but the rest of your body seems fine.i dont know whats up with that.

[boDAWG]

i dunno man, ive played soccer and football all my life and ive been this for a while