Progress pictures>>>>>>>>

[Stake]

[ATTACH][/ATTACH]

Only 3 month no Gear

[terraj]

Good work man!

Whats the goal?

[big_ron]

starting to cut the fat, good on ya

[gbrice75]

Shoulders looking more defined, well done!

[Stake]

All, Thanks for the comments,
Goals,
Big Ron nailed it. I am trying to drop bf% and cut. appreciate feed back

[l2elapse]

keep up the good work!

[tbody66]

Post your diet and workout programs, so we can help, if you'd like us to.

[bruary17]

shoulders/traps are really coming along! Arms too! keep it up!

[flatscat]

nice job! keep it up

[Stake]

Post your diet and workout programs, so we can help, if you'd like us to.

10-16-2010

Food intake
Night shift
Calories /Carbs /Protein /Fat
14:00 1/2 cup Oatmeal with water
150/ /27 /5 /0
4 Egg white 1 Whole egg
210/ 3 /18 /13.5
Protein Drink 1 Scoop with Water
120 /3 /24 /1.5 Calories Carbs Protein Fat
Total for meal
480/ 33 /47 /15

15:00 Gym Cardio 30 min


16:20 Protein Drink 1 Scoop with Water
120/3/24/1.5
Banana
172 /40 /3 /0
Tatal for meal
292 /43 /27 /1.5

18:15 Tuna 1 Can 7oz. 2 servings
120 /0 /26 /2
Extra virgin Olive oil 1Tbs
120 /0 /0/ /14
Roll Molti grain flat roll
100 /24 /4/ 1
Total for meal
340 /24/ 30/ 17

20:15 Protein Drink 1 Scoop with Water
120/ 3/ 24/ 1.5
Banana
172 /40 /3/ 0
Total for meal
292 /43/ 27/ 1.5

22:15 4 oz. Pcs of chicken
100 /0/ 22/ 1
Broun rice 1 cup
150 /33 /4/ 1
Onion 100 grams Cooked
35 /3/0/0
Extra virgin Olive oil 1Tbs
120 /0/ 0/ 14
Total for meal
405/ 36/ 26/ 16

0:15 1/2 cup Oatmeal with water
150 /27 /5/ 0
Total for meal
150/ 27/ 5/ 0
Calories Carbs Protein Fat
Total as of 00:18 BMR-2386 TDEE-4323
1959 /206 /162/ 51

2:15 4 Egg white 1 Whole egg
210 /3 /18/ 13.5
Onion 100 grams Cooked
35 /3/0/0
Total for meal
245 /6/ 18/ 13.5

4:15 Pack of Peanuts
330 /9 /15 /29
Total for meal
330 /9/ 15/ 29

6:30 Casein Protein drink 1 scoop in water
120/ 3/ 24/ 1
Total for meal
120 /3/ 24/ 1

Calories /Carbs/ Protein/ Fat
10/16/2010 Total for the day
2654 /224/ 219/ 94.5

Workout
Sets/rep 60-90 second rest
Week 1 A Program On day 1and 3 B program on day 2
Week 2 B program on day 1 and 3 A program on day 2
8 Week program

A program
Legs-walking Lounge 2/12
Chest-Flat bumbbell Press 2/12
Back-Bent-over rows 2/12
ABS. hanging knee raises 2/12
Triseps-Push downs 2/12
Shoulders-Lat. raises 1/12

B program
Full body-dead lifts 2/12
Shoulder-over head press (dumbbell) 2/12
Triceps-dips 2/12
Bask-pulldowns 2/12
Core Obliques wood chopper 2/12
Biseps- dumbbell curls 2/12

On off days
Cardio 30 min
20 min run at 5.0 speed
10 min bike ride

[Bertuzzi]

10-16-2010

Food intake
Night shift
Calories /Carbs /Protein /Fat
14:00 1/2 cup Oatmeal with water
150/ /27 /5 /0
4 Egg white 1 Whole egg
210/ 3 /18 /13.5
Protein Drink 1 Scoop with Water
120 /3 /24 /1.5 Calories Carbs Protein Fat
Total for meal
480/ 33 /47 /15

15:00 Gym Cardio 30 min


16:20 Protein Drink 1 Scoop with Water
120/3/24/1.5
Banana
172 /40 /3 /0
Tatal for meal
292 /43 /27 /1.5

Kick the banana, No fruit while cutting. On second thought kick this whole meal.... Change it to 7oz of Chicken or Turkey with 15grams of fat from oil

18:15 Tuna 1 Can 7oz. 2 servings
120 /0 /26 /2
Extra virgin Olive oil 1Tbs
120 /0 /0/ /14
Roll Molti grain flat roll
100 /24 /4/ 1
Total for meal
340 /24/ 30/ 17

Drop the roll, its not good at all. eat 2 cans of tuna here as well

20:15 Protein Drink 1 Scoop with Water
120/ 3/ 24/ 1.5
Banana
172 /40 /3/ 0
Total for meal
292 /43/ 27/ 1.5

Same Suggestion as your 16:20h meal. You can also have a nice lean cut of beef about 7oz or extra lean ground beef, but if you do, don't get any other fat sources

22:15 4 oz. Pcs of chicken
100 /0/ 22/ 1
Broun rice 1 cup
150 /33 /4/ 1
Onion 100 grams Cooked
35 /3/0/0
Extra virgin Olive oil 1Tbs
120 /0/ 0/ 14
Total for meal
405/ 36/ 26/ 16

Go with 7oz of chicken, drop the onion and the olive oil. Your macros seem off on your rice, make sure you double check them that sounds like some low carbs for one cup of rice, I only eat 1/2 cup and its 70g of carbs. Also many experience members have told me to stay away from rice and go with Sweet Potatos.... about 4oz. I do agree it is a better choice but either way is ok.

0:15 1/2 cup Oatmeal with water
150 /27 /5/ 0
Total for meal
150/ 27/ 5/ 0

Have a Casein protein shake with this meal or 8 egg whites, or something... you need some protein here.
Calories Carbs Protein Fat
Total as of 00:18 BMR-2386 TDEE-4323
1959 /206 /162/ 51

2:15 4 Egg white 1 Whole egg
210 /3 /18/ 13.5
Onion 100 grams Cooked
35 /3/0/0
Total for meal
245 /6/ 18/ 13.5

Double everything in this meal.... 8 egg whites & 2 whole eggs

4:15 Pack of Peanuts
330 /9 /15 /29
Total for meal
330 /9/ 15/ 29

Eat real food here... lean protein source.... fish, chicken or turkey get 50 grams of protein and about 15 grams of fat,

6:30 Casein Protein drink 1 scoop in water
120/ 3/ 24/ 1
Total for meal
120 /3/ 24/ 1

Assuming you're going to bed after this, I like this meal

Calories /Carbs/ Protein/ Fat
10/16/2010 Total for the day
2654 /224/ 219/ 94.5

Workout
Sets/rep 60-90 second rest
Week 1 A Program On day 1and 3 B program on day 2
Week 2 B program on day 1 and 3 A program on day 2
8 Week program

A program
Legs-walking Lounge 2/12
Chest-Flat bumbbell Press 2/12
Back-Bent-over rows 2/12
ABS. hanging knee raises 2/12
Triseps-Push downs 2/12
Shoulders-Lat. raises 1/12

B program
Full body-dead lifts 2/12
Shoulder-over head press (dumbbell) 2/12
Triceps-dips 2/12
Bask-pulldowns 2/12
Core Obliques wood chopper 2/12
Biseps- dumbbell curls 2/12

On off days
Cardio 30 min
20 min run at 5.0 speed
10 min bike ride

Nice progress, keep up the hard work.... I made suggestions on your diet above in bold.

Good Luck

[bjpennnn]

Wow man huge progress gotta feel good. Good luck on your journey bro!

[Dont wanna be old]

Grats Bro !

[Tony Stacks]

Shoulders look great. Nice work