~~ My Progress , Accountability and Diet thread , any help appreciated. ~~

[gonejeepin]

Hey all, first off I will start with my stats as im sure it'll be the first thing that is asked for.

28 years of age.
224lbs
6 ft 1
bf 25%~
Training exp : In and out of gyms since I was 18, got serious about it at around 23 years old but have obviously had a few stop and gos since then, which ultimately brings us to this thread.
Cycle exp : 1 cycle, 12wk test e @ 500mg/wk , this was sept/oct/nov of 2010. PCT was nolva/clomid 40/40/20/20 100/100/50/50.

Over the last year or so I've had a lot of ups and down in my life regarding addiction (gambling) , finances , family matters etc etc ........ so in turn my diet, training and physique has sufferred terribly. Ive been back in the gym consistant for about 10 weeks now so it is time to get a proper diet lined up to start cutting this large ammount of bf I have accumulated over the past year or so. Naturally, without aas.

My routine is as follows:
**update, new routine to start aug/7 with diet**
Mon-fri, sat am fasted cardio, sun off/hockey.
2 week rotation, week1 6-8 rep range, week2 10-12 rep range.

Mon-chest
Bb bench press 4sets
Bb incline press 4sets
Incline db flys 4sets
30-45mins cardio

Tues-back
Wide grip pull ups 4sets
Close grip chins 4sets
Bb rows 4sets
Deads 4sets
30-45mins cardio

Wed-shoulders
Bb military press 4sets
Db side raises 4sets
Rear delt flys 4sets
30-45min cardio

Thurs-legs
Squats 4sets
Ham curls 4sets
Calve raises 4sets
Quad extensions 4sets
No cardio

Fri-arms
Bb curls 4sets
Db hammer curls 4sets
V-bar tri pushdowns 4sets
Cable tri kickbacks 4sets
30-45mins cardio

Sat-45min am fasted cardio


My BMR according to my bodyweight is 2190 and TDEE is 3010, I'm certain these are too high as I usually maintain 215-225 on ~2600cal.
**update - got diet figured out with some help from 405**

Meal 1
1scoop whey
4oz 95/5 ground beef
49/3/8 - 283cal

Meal 2
1 can tuna
1/4 cup salsa
32/10/1 - 177cal

Meal 3
250g ff cottage cheese
1tbsp natty pb
4oz 95/5 ground beef
56/17/14 - 433

Meal 4 - preworkout
1 carton egg whites
1/3 cup oats
2cups broc
28/30/5 - 295cal

Meal 5 - postworkout
2 scoop whey
1/3 cup oats
49/30/8 - 382cal

Meal 6
2 chicken breats
2 cups broc
46/5/1 - 213

Meal 7
250g ff cottage cheese
3 whole eggs
46/14/14 - 390

2173cal
306/109/52
57/21/22

I work 7am-3pm, so meals 2,3 and 4 are all at work, i do not have access to micro/oven as I am in my work truck on the road all day so all foods are eaten cold.

Thanks in advance.

[gonejeepin]

Here are a few pics of my current physique, maybe I'm actually closer to 30%bf? Clearly I hold a lot of fat in my stomach/lovehandles/lower back/chest, I've really got my work cut out for me on this one

[SlimmerMe]

Welcome and glad you have a real goal. This is key. And remember slow wins the race and consistency is key!

Good luck!

[gonejeepin]

Well yesterday was an off day, had some spare time so ended up doing 45mins of moderate intensity cardio, first time in ages, felt good. No advise on the diet so I thin ill put it in its own thread. About to start the work week then hit the gym for back/bis/traps after work.

[gonejeepin]

Back/bis/traps went pretty well yesterday, switched it up and did some low reps with higher weight, suprisingly still able to do some weighted pull-ups, got the diet figured out, thanks 405, productive day all around.

[--->>405<<---]

good deal ur off to a good start!

ur gonna wanna start hitting that cardio

[gonejeepin]

Yessir, the cardio and the diet will both start august 7th, I picked that date as from now till then I have a lot of function to attend and august 4,5,6 is a long weekend here in canada, no sense starting now and getting off track right away, will get at it 100% aug 7.

[gonejeepin]

Had an eye opening realization today. I'm 225lbs and if I am 25%bf, that mean I have aprox 168.75lbs lbm, so for me to get down to 10%bf I am going to look like a stickman that doesn't lift. I guess ill just have to deal with it as that is a better canvas to build from than the one I am currently in.

[--->>405<<---]

No u wont. U will weigh around 185lbs.. And u will have no less muscle (maybe more) than u do now. U may look a bit smaller in clothes but the only size ur gonna lose will be fat! Which is not legitimate size anyways

[--->>405<<---]

Also u will be a lot more vascular. Trust me u will be hAppy! Take it from a guy who has done it!

[gonejeepin]

Yeah I guess 185 won't be too bad, out of curiousity, what were your stats when u started cutting? You're around 195 8% now aren't you?

[--->>405<<---]

My stats came back this sunday at 192(ish) 7.8%bf

Original stats: 213lbs 22%bf

End of first cut stats(3months ago) 183lbs 7.8%bf

Also im 5'9"

[gonejeepin]

That's impressive, well done, I hope I can be as successful with retaining lbm as you. Only time will tell, I'm off to the gym for chest/tris/delts.

[gonejeepin]

Chest/tris/delts went well, been switching up the exercises a lot trying to figure out what my routine is going to be for this cut, curious as to what rep range would be ideal. I think I'm leaning towards a mon-fri, chest/back/shoulders/legs/arms with fasted cardio saturday am. Today I've got legs, going to try to ease myself back into squats with a couple light sets.

[gonejeepin]

First time doing squats in about 6 months, went easy, 135 for 4 sets of 8, forgot how much squats make me sweat, even at such a light weight. Hopefully will be able to gradually get the weight back up to where it was before.

[--->>405<<---]

starting is the first step good job! and yes squats/leg press makes me sweat my butt off too and wears me out!

[gonejeepin]

Yeah I was drenched, can't wait to get at some deads, they were always my fav/best lift and I never feel more drained than after a few sets of heavy deads.

[gonejeepin]

Well today is an off day and a good thing it is, serious case of doms , damn near pulled the towel rack off the wall trying to get up from the bowl.

[--->>405<<---]

funny.. i forgot about sore legs! LOL they make for an interesting day! i like em!

[gonejeepin]

Well I don't think ill be doing deads today with how my legs are feeling. I've been slowly adjusting my diet to try to ease into it for aug 7th so its not too much of a change, the only thing that I see being a challenge us the carbs but I'm sure I can adapt to 105g. Also I have realized how much I have over estimated the amount of protein I have been consuming in the past, I'd be suprised if I hit 200g/day more than a few times in the last couple years. I also never realized how much food 2173 clean calories really is.

[--->>405<<---]

all sounds like ur learning as u go. good stuff! i did fine with the carbs personally but for some people its harder than others. it will help u drop the fat at a good rate IMO. 300g protein is a fair amt of meat!

[gonejeepin]

all sounds like ur learning as u go. good stuff! i did fine with the carbs personally but for some people its harder than others. it will help u drop the fat at a good rate IMO. 300g protein is a fair amt of meat!

Yeah definately learning as I go. 300g is a lot meat although my only meat is really 2 chicken breasts and 1/2lb of ground beef per day. Also was curious on your thoughts in regards to a rep range to use during my cut 405. I like working around 8 reps, I feel its a good mix of reps/weight/intensity for me, but everything I read tells me something different.

[--->>405<<---]

a good approach IMO and what has been suggested to me is to do one week at 6-8 reps (fairly heavy) and the next week at 10-12reps (a bit lighter). and then just continue repeating the cycle. this way u can take advantage of both

[gonejeepin]

Will definately try that out. Here's what my routine is going to look like.

Mon-chest
Bb bench press 4sets
Bb incline press 4sets
Incline db flys 4sets
30-45mins cardio

Tues-back
Wide grip pull ups 4sets
Close grip chins 4sets
Bb rows 4sets
Deads 4sets
30-45mins cardio

Wed-shoulders
Bb military press 4sets
Db side raises 4sets
Rear delt flys 4sets
30-45min cardio

Thurs-legs
Squats 4sets
Ham curls 4sets
Calve raises 4sets
Quad extensions 4sets
No cardio

Fri-arms
Bb curls 4sets
Db hammer curls 4sets
V-bar tri pushdowns 4sets
Cable tri kickbacks 4sets
30-45mins cardio

Sat-45min am fasted cardio

Any adjustments you would make? Should I incorporate any ab work in there?

[gonejeepin]

Back workout complete, squeezed in 20mins of cardio. Also picked up a food scale today, well its a scale but I think its meant for other things besides food, but it was cheap and does the trick, and damn, 4oz of ground beef is reallyt nothing.

[--->>405<<---]

im the wrong guy to ask about ab work cuz i dont do any. maybe if i did theyd show up better than they do!

[gonejeepin]

Well just did some unexpected cardio, the John Deere is broke so had to use the ole push mower, heading to the gym now for some chest.

[gonejeepin]

Chest workout complete, weny ok, kinda worried with how low my strength is and then starting a cut soon during which I'm sure ill lose some more strength but we'll see what happens.

[gonejeepin]

just got back from gym, did arms and deads! First deadlift session in several months, took it easy, felt great, did 135x15, 225x10, 275x8 and 315x5, nothing crazy but felt great nonetheless.

[--->>405<<---]

good deal dude. i never have been a deadlift guy. just started doing them during my cut early this year. i havent done them heavy. 285 is as heavy as ive gone. i suppose i could go heavier but i dont wanna do anything to my back! its pretty good now and i want it to stay that way!

[gonejeepin]

good deal dude. i never have been a deadlift guy. just started doing them during my cut early this year. i havent done them heavy. 285 is as heavy as ive gone. i suppose i could go heavier but i dont wanna do anything to my back! its pretty good now and i want it to stay that way!

Yeah same here, you only get one back! .. I don't see a need for me to ever go past 315, realistically ill probably stick to 275. Would like to see my squat get back up to around 315 though but all in due time. How was your epic carb load?

[--->>405<<---]

czrb load was great as usual LOL im startn to think ive gone as far as i can with that diet. the philosophy behind the carb load is the body has been primed to partition the extra cals in such a way as not to gain any fat and poss lose fat but last time i did it i got stuck at 7.8%bf and ive hit that last week and it stayed about the same this week so im thinking i may need to try something else. it did what i needed it to do which was get me back to where i was but i dont think i will be able to go much further. id like to get to 6.0%

[gonejeepin]

What else is there left to try? Keto?

[--->>405<<---]

LOL.. dunno.. maybe IF or a 3 or 4 day carb cycle. low low high mod like:

50, 50, 250, 150, repeat.. theres all kinds of possibilities i suppose. have to do some research.. time to learn some more stuff!

[gonejeepin]

Can definately tell I did deads yesterday, especially feel it in my traps, gonna eat only 105 carbs today and hopefully all week as well to get ready for next tuesday when it all starts.

[gonejeepin]

just finished doin shoulders at the gym, went ok, I think now that I'm working out solo I'm going to switch do dumbell military press instead of bb, just don't have the confidence to be doin that alone. Couldn't do any cardio, I forgot my gym shoes at home, had to wear sandals lol.

As for sticking to 105g carbs today it was actually easy, I've still got space for 30g more before bed.

[--->>405<<---]

good deal dude! remember to refeed every 14 days

[gonejeepin]

good deal dude! remember to refeed every 14 days

??? Exactly how many g's would be considerred a refeed?

[--->>405<<---]

@250-300g would be sufficient..

[gonejeepin]

@250-300g would be sufficient..

Noted, and I'm sure those days will put a smile on my face, should also put that on a heavy day as well I presume..