3Js the fireman is FAT. The journey of "IF"

[AXx]

Ok so after being reluctant to post here for a while I am starting this log/journey thread thanks to GB and his infinite wisdom!!

I am flat out tired of being tired to take my shirt off in front of people and having borderline BP problems, high cholesterol, etc....... I want to live to see me kids grow old and grow old with my wife.

I have been doing IF since Wednesday of last week and have up'd my cardio. This isn't my first rodeo with IF, it's just my first rodeo with IF knowing what my TDEE is and what % of everything I should have.

Stats are
Age. 30
Weight-228, 5-27-12
Height 6'0
BF-20%ish

I will be doing a 17/7 split. With meal 1 being 50% of my daily kcal intake. Meals 2 and 3 will be 25% each of daily kcal intake. Looks like this

Meal 1-137 pro
82 carb
24 fat
Meal 2-68pro
42 carbs
12 fat
Meal 3-Same as meal 2

Supplements:
Calcium+Vitamin D
Multivitamin
Fish oil
C4 preworkout powder

Training schedule is every 3rd day with weights
Cardio will be in training days and morning after for 45 mins


Workout will consist of low volume/high intensity which in my terms equals Set rest 15-30 sec in between.

All workouts will be same sets and reps
1.Incline DB press-4x10-12
2.reverse grip Shoulder press (light due to really bad shoulders)
3.Dead lifts
4.BB curls
5.Weighted dips or press downs
6.Hanging Leg raises
7.Squats
8.Calfs

Currents weights lifted per set after warmup

1. 80lb DB
2. 35lb DB
3. 225-250lb BB
4. 75lb BB
5. 50lb vest + BW
6. BW
7. 225-250 BB
8. 50lb vest + BW


Cardio 45 mins inclined treadmill or Stair master

10.0 incline/4.0 speed

If I knew how to post pics I would post last weeks weigh-in pic. Little help with that would be nice, lol. I have a photobucket account but it says invalid or spam host site.

Thanks for looking and encouragement would be appreciated!!!

[AXx]

Apparently my title wasnt catchy enough, lol. I have a good past 2 days hit my macros and even turned down homemade peanut butter cookies!! In the week I have been doing IF my body is starting to change IMO. More vascular and a lot skinnier looking in morning in the mirror.

I have a question for you IF guys. Can my 2nd meal of day be a protein shake with the provided macros. I am eating 3 meals during the feeding phase. The 3 melas are absolutely killing me as far as feeling full goes. I know some say they had rather have 3 solid meals instead of a liquid meal. What say you?

[AXx]

Here is last weeks pics, 5-27-12

[dooie]

Nice legs!!

[JohnnyVegas]

I don't know anything about IF, but will comment that I don't think there is anything wrong with one or two shakes a day.

Have you thought about splitting your food into more meals or does that not work with IF? I know that makes it obvious that I haven't read up on IF, but I might accidentally learn something about it today.

And yeah, your legs do look great.

[gbrice75]

Apparently my title wasnt catchy enough, lol. I have a good past 2 days hit my macros and even turned down homemade peanut butter cookies!! In the week I have been doing IF my body is starting to change IMO. More vascular and a lot skinnier looking in morning in the mirror.

I have a question for you IF guys. Can my 2nd meal of day be a protein shake with the provided macros. I am eating 3 meals during the feeding phase. The 3 melas are absolutely killing me as far as feeling full goes. I know some say they had rather have 3 solid meals instead of a liquid meal. What say you?

First - glad you started this thread, you won't regret it! Even if you don't get feedback/replies every day (I don't either), don't let that get you down. This is for YOU, first and foremost... to be accountable and keep a diary of sorts.

To answer your question - have the shake and don't sweat it.

[gbrice75]

PS - I see ALOT of potential in your physique... drop the bodyfat and you're gonna look great! I drop the fat and i'm basically just a skinny small guy... you already have some size so you should really want this!! Btw - your legs are by far your best muscle group atm... your Vastus' are SICK!!!!

[AXx]

Dooie-Thank you
JohnnyVegas-thank you
GB-Thank you

Thanks to all for the kind words, thats really motivating.

Today is Day 6

Started day with normal multivitamin, fish oil, and calcium w/Vit D

Started workout at 12:01pm

All workouts are done with 20-30sec rest between sets.

Legs-Squats
Set 1-#225x10
Set 2-#225x10
Set 3-#275x10
Set 4-#275x10

Chest-Incline DB Press
Set 1-#80x10
Set 2-#80x10
Set 3-#80x10
Set 4-#80x10

Back-Deadlift
Set 1-#225x10
Set 2-#275x10
Set 3-#275x10
Set 4-#315x8

Shoulders-Upright Rows
Set 1-#95x10
Set 2-#95x10
Set 3-#95x10
Set 4-#95x10

Triceps-Dips
Set 1-#50+BWx10
Set 2-#50+BWx10
Set 3-BWx10
Set 4-BWx10

Biceps-BB Curls
Set 1-#75x12
Set 2-#75x10
Set 3-#75x10
Set 4-#75x10

Cardio to follow was 30 min inclined treadmill 15-incline/4.0-speed

Fast was broken at 1:45pm with
Meal 1
Half Cornish Hen
2 cups of brown rice


Meal 2 will be protien shake
natty peanut butter
dry oats

Meal 3 will be 8oz of 90/10 beef
1 cup rice
2 cups spinach

I drink nearly Gallon and half of water a day, is that too much???

Cardio in morning for 1hr 15-incline/3.5-4.0/speed


Also will someone help me out with why I have the screaming $HIT$ about 3pm evryday?:

[BigBadWolf]

No that isn't to much water.

[SexySweetheart]

First - glad you started this thread, you won't regret it! Even if you don't get feedback/replies every day (I don't either), don't let that get you down. This is for YOU, first and foremost... to be accountable and keep a diary of sorts.

To answer your question - have the shake and don't sweat it.

agree!

AWESOM WILL POWER turning down home made coockies! nice

so you are doing 10 hour IF, is that correct?

i prefer the shakes myself...and if I feel they are not forfilling ~ i freeze it and have it as like a slushy or almost ice cream lol

AGREE WITH MORE WATER

[AXx]

agree!

AWESOM WILL POWER turning down home made coockies! nice

so you are doing 10 hour IF, is that correct?

Yeah the cookies were tough!

No ma'am im doing a 17/7 split! Did I say somewhere I was? I could have I have typed alot on here so far, lol.

I just figured it up and im not getting my protein macros, ugh! I am 75g off for some crazy reason.

Today I have had so far
Half cornesh hen-30g
Sardines-17
Pro shake-roughly 70 with oats and natty peanut butter
Later I will have 8oz of 90/10 ground sirloin-45
plus the little from the brown rice i have eaten

7hrs is apparently tough for my gut to digest -500 of my TDEE (which is 2700). Right this second I feel like hammered $hit (stomach wise). I still have one more meal on schedule and Im still in the RED on my macros.

[SexySweetheart]

Yeah the cookies were tough!

No ma'am im doing a 17/7 split! Did I say somewhere I was? I could have I have typed alot on here so far, lol.

I just figured it up and im not getting my protein macros, ugh! I am 75g off for some crazy reason.

Today I have had so far
Half cornesh hen-30g
Sardines-17
Pro shake-roughly 70 with oats and natty peanut butter
Later I will have 8oz of 90/10 ground sirloin-45
plus the little from the brown rice i have eaten

7hrs is apparently tough for my gut to digest -500 of my TDEE (which is 2700). Right this second I feel like hammered $hit (stomach wise). I still have one more meal on schedule and Im still in the RED on my macros.

sorry missed the split yes you posted it.

I may have missed it...but are you doing beans/lentils and such? good protein but Im clueless about the TDEE stuff and how beans and stuff would fit into your plan
are you making your own shakes or buying pre made? maybe look for higher proein level shake stuff? also if i need more protein and dont seem able to fit it in, I use the shot drinks ..0 fat 0 sugar, 80 cal 56 protein in a drink...they look like this =and can be more or less protein and found in walmart to GNC[/IMG]and can be more or less protein and found in walmart to GNC

[AXx]

No beans that I had planned of yet! I have used these before just not recently. I am making my own shakes yes ma'am.

[AXx]

This AM did fasted cardio 1hr at 15 incline on treadmill at 3.7mph, waiting anxiously on the meal to come soon. : )


I will ask this question here also. I am having some very "troubled" stomach problems, (sorry I'm not going to get to graphic) use your imagination. I have asked the question to a very smart individual and waiting for a reply.

Since my workout schedule and cardio are as follows.

Day 1-workout+cardio
Day 2-Cardio morning
Day 3 complete rest
Then repeat the above.

My question is for the IF guys and gals. Since I don't seem to be hitting my macros for the day due to the IF style plan, should I only IF on the days where I have complete rest?

Example

Day 1-Standard diet or sorts
Day 2-standard diet of sorts
Day 3- rest day do IF

Now I completely understand that my body is going through changes and I have only been at this style of eating for 1 week now. Should I hold off on changing or keep it the same.

I appreciate any help in advance.

After reading GB's Dieting:101, I 100% agree and feel I can follow this style of eating, as I have before (just not with the knowledge I have now). Thanks to all.

[gbrice75]

^^ Personally, I would do IF... or not. I don't see any point or benefit in mixing it up with a standard type diet. Why are you doing IF to begin with?

[AXx]

Reason for IF? I thought it would fit my lifestyle better, apparently it's not. I honestly don't think I can hit my macros without feeling like hammered crap!

Given the problems I have already stated should I change??

Once upon a time I weighed 278lbs of sho nuff fat and more fat, I did a standard BB diet and cardio only and lost down to 201 in 85 days. Don't hate on me me to bad for saying this.

I guess we live and learn so I very well may change up, so something very similar to the Diet 101 thread! I know it works, just now I have a better understanding of true nutrition!!

Thanks. GB do you have any suggestion other than just follow the diet with the according macros and TDEE that I already have.

Sorry for the change up and misdirection. Trail and error at its best here, huh?

[AXx]

Ok so here goes I'm going to change things up a little.

Going to go to eat more often throughout the the day instead of doing IF.

So it will be 50/30/20

7am 45pro, 23 carb, 10 fat is what each meal should look like

Workout 9am do I eat before if not wont I miss a meal?

12.

230

500

730

Now considering I need to keep my carbs early in the day, around the morning, pre work and post work. Do I have the split right??

I feel like an idiot for the switching thing but I hope this helps. If I double the carbs in the first 3 melas then I would minus them the last 3.

[AXx]

Anybody have any advice on the above?

[RaginCajun]

3Js, welcome! go check out the cutting sticky at the top of the diet section and it should help you iron out your plan. don't feel like an idiot for changing things up as it is the only way for YOU to figure out what suits YOU best. the best thing you did was start a thread, as it will keep you accountable, there are plenty of brilliant minds out there to help and motivate, and lastly, it is a lifestyle changer!

[SexySweetheart]

3Js, welcome! go check out the cutting sticky at the top of the diet section and it should help you iron out your plan. don't feel like an idiot for changing things up as it is the only way for YOU to figure out what suits YOU best. the best thing you did was start a thread, as it will keep you accountable, there are plenty of brilliant minds out there to help and motivate, and lastly, it is a lifestyle changer!

yup

[AXx]

Well I changed up mid stream and couldn't be happier. I have had a good last 3 days. Meals are small yet effective, plus I'm hitting my macros!!!

[AXx]

Ok guys I completely blew it last night, last week I turned down homemade peanut butter cookies, last night I ate 3 cupcakes and blackberry cobbler. UGH!!!

I'm not going to let it get me down, I'm going to let it actually motivate me, I felt like I was cheating on my spouse or something (not that I know how that feels) just saying I FELT ASHAMED!! I also felt like $hit after I ate it.

My new look diet wise will be the following:

Meal 1
One whole egg
4 egg whites
3/4 C oats

Meal 2
5oz chicken breast
Broccoli
5oz sweet pot

WORKOUT

Pre workout
25 grams whey

Post workout
50 grams whey isolate

Meal 3
2 cans Tuna
Broccoli

Meal 4
6oz lean protein
Broccoli

Meal 5
2 cups 1% cottage cheese

Look good??

[SexySweetheart]

Ok guys I completely blew it last night, last week I turned down homemade peanut butter cookies, last night I ate 3 cupcakes and blackberry cobbler. UGH!!!

I'm not going to let it get me down, I'm going to let it actually motivate me, I felt like I was cheating on my spouse or something (not that I know how that feels) just saying I FELT ASHAMED!! I also felt like $hit after I ate it.

My new look diet wise will be the following:

Meal 1
One whole egg
4 egg whites
3/4 C oats

Meal 2
5oz chicken breast
Broccoli
5oz sweet pot

WORKOUT

Pre workout
25 grams whey

Post workout
50 grams whey isolate

Meal 3
2 cans Tuna
Broccoli

Meal 4
6oz lean protein
Broccoli

Meal 5
2 cups 1% cottage cheese

Look good??

lol I hear ya!
and thats rite it was just 1 day in a long string of many days let it pass (like the cookies lol) flush, forget about it and move on

[gbrice75]

It happens to all of us bro, like you said - don't let it get you down. Try to keep these instances few and far between, and in the grand scheme it really won't mean anything or affect your progress. Just get back on the horse and keep on riding...

[AXx]

Agreed!!!! Thanks to both of ya!!

Today is a new day and I'm going to make the most of it. Already had my 1st meal and I feel great.

Along with my eggs I had 3/4c of oats. I thought well hell, how might I make them tastier with the tools I have here at the FD. I put 3/4c of oats in 1 shot mixer/blender then put 1c water and 1/2 teaspoon of cinnamon. It actually turned out to be more like thick oatmeal soup, lol. I think a shot of Splenda or NuStevia would have really helped.

Thanks to all, looking forward to a good week!!

[AXx]

Had a question regarding meal and workouts??
I started Charles Poliquin's GVT today, it was about time to change so I wanted to go big or go home.

My question is, I'm now going to workout day of FD and morning after, when should I eat before or after. I will begin workout at 7:05am when should I eat my meal? The next day is going to be a little tricky. Should I get up earlier and eat real food or 25-30 min before just drink shake with oats?

Btw hit my macros today
2100kcal
275pro/1100
150carbs/600
45fat/405

[GirlyGymRat]

Well I changed up mid stream and couldn't be happier. I have had a good last 3 days. Meals are small yet effective, plus I'm hitting my macros!!!

Gosh, feels good to hit macros and it seems like you are happier too!

Congrats on starting your new lifestyle and don't beat yourself up about a minor lapse here and there.

[AXx]

6-11-12 exactly 2 weeks from the start of things. Anybody see a difference??

[AXx]

Macros today were spot on. Maybe the horrible decisions I made this weekend were an eye opener!!!

Ummmm.......due to Mr. Charles Poliquins GVT (German Volume Training) I have been a little slow today due to the EXTREME SORENESS. If anyone doesn't know what that is, it's 10 sets of 10 rest 90 sec at ur 12 rep max. Then a 3x12 set of a supplemental set look like this.

CHEST/BACK---Day at FD

10x10-#80 Delcline DB press rest 90sec btw sets
10x10-Chinups rest 90sec btw sets
DB Flyes 3x12-#35 rest 60sec btw sets
DB Rows 3x12-#95 rest 60sec btw sets

LEGS/ABS----Day coming off from FD

10x10-#185 Squats rest 90sec btw sets
10x10-#100 Leg Curl rest 90sec btw sets
3x12 leg roll

OFF

BI/TRIS---Day at FD

10x10 Weighted Dips rest 90sec btw sets
10x10 Standing BB curls rest 90sec btw sets
3x12 Incline seated DB Curl rest 60sec
3x12 Tri Pressdown/Skulls rest 60sec

^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Hadn't done these yet to give a weight. It's a vicious circle he actually states train no LESS than 5 days apart per workout due to extreme volume.

Had a good last 2 days working out looking forward to the arm workout Thursday!!!

[GirlyGymRat]

6-11-12 exactly 2 weeks from the start of things. Anybody see a difference??

yep! keep on it and in a few months u will be very pleased with yourself!!!!

[AXx]

Day 17-I think?
Hit macros again today!! Looking forward to tomorrows workout. Im Still sore as an ass pimple.

[AXx]

Day 18

Had a rough day as far as hitting macros, we cooked hotdogs for the town people to raise money for MDA. Did as well as I could but didn't reach my goal.

Workout went well
10x10-Bar Dips w/#35 DB rest 90sec
10x10-#30 Incline Hammer Curls rest 90sec
3x12-#15 Rear Delt Flye rest 60sec
3x12-#15 Seated side lateral raise rest 60sec

30min Incline Treadmill-4.0mph/12.5incline

Tomorrow I start with my buddy at his new store. It's called Xtreme Nutrition & Smoothies, supplement store cheaper than GNC, lol.

225/pro=900kcal
130/carbs=520kcal
60/fat=540kcal
Total=1960 less 300 of goal

[AXx]

Question. How accurate is the calorie counter on a treadmill?? Saying you enter your weight, age, and height? On point or no? Thanks

[GirlyGymRat]

^^^ heart rate monitor with strap is way to go!

[GirlyGymRat]

Firefighters as in live at the firehouse and eat and sleep there???? Seems like it would be harder to cut in that situation?

[AXx]

Firefighters as in live at the firehouse and eat and sleep there???? Seems like it would be harder to cut in that situation?

Yes like eat and sleep here. I work 24hrs and then I'm off from FD 48hrs. It's actually 10 times easier to stay on track here. My lieutenant is also on this plan. So we keep each other accountable, plus we can cook our food. Plus we get paid to go and workout we do it on shift. Pretty good gig if I say so myself!!!!

[SexySweetheart]

I have never heard of GVT... how are you liking it?

btw...your job sounds like a perfect fit! luck (*&^%$%^*(&^% lol

[AXx]

GVT, I really like it so far. I understand why he says space the workouts apart. You are very sore. Hypertrophy at its best!!!! Check it out. Charles Poliquin(sp?) is the man.

And yes the FD IMHO is the best job in the entire world. I couldn't imagine doing anything different been at it 12 yrs now.

[GirlyGymRat]

GVT, I really like it so far. I understand why he says space the workouts apart. You are very sore. Hypertrophy at its best!!!! Check it out. Charles Poliquin(sp?) is the man.

And yes the FD IMHO is the best job in the entire world. I couldn't imagine doing anything different been at it 12 yrs now.

that is awesome that u enjoy your profession so much. BTW, if there is a fire at my place, I don't want no light weight showing up to drag my butt out....just saying : )

[AXx]

Day 19 was horrible for the eating side of things. I started a new side job at one of my buddies store. It's called Xtreme Nutrition and Smoothies, I made smoothies for the masses and didn't get to eat very well at all, I had 2 smoothies that I concocted that were healthyER than the other ones were.