JOBs Diet Log with Pics

[juicedOUTbrain]

After a long Winter of slacking, and eating a lot of junk food, Ive fallen off pretty hard. My bodyfat has raised from around 12, to close to 18%...My goal is to hit 10% by june/july. I want around 175lbs...

Stats: 5'9, 192lbs...Guessing around 20% BF.

Diet

8am- 1 cup oatmeal, 2 scoops whey. Carbs 60g Protein 50g Fat 3.Cals 410

11am-1 cup oatmeal, 8 egg whites, 1 scoop whey 60/50/5 Cals 600

2pm-1/2 cup brown rice, Green Veggies, 1 can tuna. 50/30/2 Cals 440

5pm-Chicken breast, 1/2 cup steamed broccoli 30/30/? Cals 350

8pm- Lean Steak, 1tbspn Flax, Udos Choice 0/30/15 Cals 330

11pm- 2 scoops Casein 6/50/0 Cals 230

Totals:
200g Carbs (Plus PWO(30gs sugar))
230g Protein
25g Fat

Total Calories: 2300

Ive been eating about 2700 cals a day, pretty sloppy food...I know my carbs seem pretty low, but it seems to be the only way i see results. And Ill be drinkin other protien shakes throughout the day to get that number up too...So these macros are just my base... any suggestions?

[mavsluva]

You're going to look fantastic at 10%.

Good luck!

[audis4]

After a long Winter of slacking, and eating a lot of junk food, Ive fallen off pretty hard. My bodyfat has raised from around 12, to close to 18%...My goal is to hit 10% by june/july. I want around 175lbs...

Stats: 5'9, 192lbs...Guessing around 20% BF.

Diet

8am- 1 cup oatmeal, 2 scoops whey. Carbs 60g Protein 25g Fat 3.Cals 410
replace the whey with a whole protein source.
11am-1 cup oatmeal, 8 egg whites 60/30/5 Cals 540
good.
2pm-1/2 cup brown rice, Green Veggies, 1 can tuna. 60/30/2 Cals 440
good
5pm-Chicken breast, 1/2 cup steamed broccoli 30/30/? Cals 350
fine, I'd add some flax or something in here.
8pm- Lean Steak, 1tbspn Flax, Udos Choice 0/30/15 Cals 330
good, also add in some greens.
11pm- 2 scoops Casein 6/50/0 Cals 230
I'd make your 11pm with what your 8pm meal is.
Totals:
220g Carbs (Plus PWO(30gs sugar))
200g Protein
25g Fat

Total Calories: 2300

Ive been eating about 2700 cals a day, pretty sloppy food...I know my carbs seem pretty low, but it seems to be the only way i see results. And Ill be drinkin other protien shakes throughout the day to get that number up too...So these macros are just my base... any suggestions?

Post a pic of the legs! you have some killer bi's, what do they measure? I'm jealous like mav said, you'll look killer at 10%. I wouldn't say your 20%BF, I'd say 16-17% but it's a bit hard to judge.
Where is your PWO meal? What are your maintenance cals?

[juicedOUTbrain]

Post a pic of the legs! you have some killer bi's, what do they measure? I'm jealous like mav said, you'll look killer at 10%. I wouldn't say your 20%BF, I'd say 16-17% but it's a bit hard to judge.
Where is your PWO meal? What are your maintenance cals?

What legs? Haha, seriously though they are nothing, Ill have em nice and big by the end of the summer if all goes according to plan...The Bis are around 17 1/2 cold...

Maintenance cals are around 2700, the PWO meal will be whatever meal is after my workout (random times) plus some extra carbs...PWO shake is 40gs of dextrose, 20gs aminos/whey combination...

and thanks mavsulva for the comments...

[UpstateTank]

+2

youre gonna look KILLER @ 10%

[juju]

Junk food is evil.

I had been clean bulking for the past 2 months, last week I cheated by having Micky-Ds and some fried chicken from KFC. Next couple of days broke out in zits - looked like stars of the big dipper on my nose.

[audis4]

What legs? Haha, seriously though they are nothing, Ill have em nice and big by the end of the summer if all goes according to plan...The Bis are around 17 1/2 cold...

Maintenance cals are around 2700, the PWO meal will be whatever meal is after my workout (random times) plus some extra carbs...PWO shake is 40gs of dextrose, 20gs aminos/whey combination...

and thanks mavsulva for the comments...

good deal, ya your a good sized guy! just make sure you eat pro/carb PWO and PPWO.

[juicedOUTbrain]

Thanks for the motivation guys...Itll really help get over these first few weeks, which are always the toughest.

Im on day 2, and Ive been on point so far. Im already starting to feel the fat in my stomach soften up, and my vascularity is starting to go up because of all of the protein...IDK if its the diet but my body temp has been through the roof all day today, almost like i have a sunburn, thats gotta be a good sign...

thanks audi for the advice...Ill be steady on the PWO nutrition, i know how important it is, because i dieted without it once, it wasnt a good site...

Ill keep everyone updated on progress...ill be posting pics every week or two.

Peace
-JOB

[juicedOUTbrain]

Im a week into the diet, and all is well...Ive eaten some things outside of my diet but all my macros and daily cals have been kept in check.

Im down around 2-3 lbs, mostly water...I can see such a big difference in body composition from cleaning up this diet aswell as a feeling of overall better health. Ill post pics at around the 2 week mark.

Ive also decided that i will no longer dirty bulk as i have in the past. I put on way too much fat this winter and i dont want to deal with this shit again. When i switch back to a bulk early summer, I will keep my diet the same and just double, maybe triple my carb intake...

[perfectbeast2001]

diet looks good mate, very similar to the diet I use. Just make adjustments as you go, if you plateau then drop the carbs low for a couple of days (non traing days would be good) and Try adding a high carb day once a week (maybe on leg day or another gruelling workout day of your choosing). Little adjustments keep the body guessing and prevent plateaus (the body fights to stay in homeostasis) Good luck man

[noexcuses88]

SO how is the progress?

[juicedOUTbrain]

About 5 weeks in. Down about 6lbs.

[juicedOUTbrain]

[pwerfll1]

lookin thick bro

[noexcuses88]

You running any cycles?

[juicedOUTbrain]

You running any cycles?

Im going to drop to around 175/ 180lbs @ around 10% BF, then switch to a clean bulk and jump on test/eq for around 10 weeks. My goal is to hit 200lbs @ under 12% BF this summer...Ive been off since last august, good PCT let me keep 90% of my muscle mass, but now im stripping off all the extra fat i gained this winter.

Heres me on cycle last summer around the same weight I am now:
(on Test E and EQ)

[juicedOUTbrain]

And heres me 3 years ago all natty 155lbs around 8-10% BF after 12 week cutter. Im trying to get this lean with my new mass: (From before I knew how to pose, and from a weird angle...)

[noexcuses88]

You are looking real solid man. Whats your workout like?

[juicedOUTbrain]

You are looking real solid man. Whats your workout like?

thanks bro...heres my split:

Sun- PM: Thighs/Calves
Mon- PM: Chest/ Tri's
Tues- AM: Abs, 20 mins PWO Cardio
Weds- PM: Back/Bi's
Thursday- AM: Abs, 20 mins PWO Cardio
Friday- PM: Shoulders/ Calves
Sat- OFF

Ive been hitting rear delts hard twice a week, light with back, and heavy with shoulders...

And I haven't been hitting my legs as often and as heavy as Id like, So when Im on this summer ill be hittiing them hard twice a week. My goal is to put on 20-25lbs this summer, mostly on my legs...

[jackman22]

awesome transformation so far! keep up good work. My dnp log will be going soon.

[naturalsux]

you look good, but you need go heavy on back. you need more back.

[nyjetsfan86]

yea bro looking sick definatly hit the back and legs solid bro

[juicedOUTbrain]

awesome transformation so far! keep up good work. My dnp log will be going soon.

thanks bro. Ill definitly check it out.

Originally Posted by naturalsux
you look good, but you need go heavy on back. you need more back.

Thanks man...hmmm, back? I always considered my back a strong point...I have been slacking on it for that reason, so maybe i should hit it harder...

Originally Posted by nyjetsfan86
yea bro looking sick definatly hit the back and legs solid bro

Thanks for the compliments bro. I definitly have to hit my legs harder...Ill start posting pics soon...

I just started phase two of the diet, where i drop the carbs a little bit...Ill post progress pics soon. later

[juicedOUTbrain]

Adding a low carb day of 100gs good carbs (+60gs PWO) for the last few weeks....my weight seems to have bottomed out at around 180lbs...

Once I hit a little under 180lbs im going to start a 3500 calorie clean bulk diet, and add in 750mgs/week Test, and 400mgs EQ for 12 weeks...Winny EOD for the last 6 weeks...

progress pics in a few days.

[Ajc330]

best of luck!!

[UpstateTank]

Nice!

[big L 17]

ur looking realy good how old are u

[ACpower]

lookin cut bro im trying to cut right now

[juicedOUTbrain]

ur looking realy good how old are u

thanks, im 22...been training since i was around 17 on and off, only about 3 years consistently.

Originally Posted by ACpower
lookin cut bro im trying to cut right now

thanks bro, im tryin'...u got a log up?

[LittleNate]

Wow what a big chage with only 4 weeks in. Your looking great bro...you give me motivation to get myself bigger.

[RoadToRecovery]

How much you wei***ng right now...

I am literally identical to your stats at day 1... 5'9" 192lbs... In face... looking at your physique in the day 1 pics... I feel like im looking in the mirror.

I too am looking to get to 180...

Looking good bro keep it up.

[DNoMac]

Impressive that you can transform your body, now you just need to stay on track! I'd prob go natty for awhile before going back on cycle, but if you feel you can keep everything in check, even after going back off, rock out. Best of luck bro.

[juicedOUTbrain]

Impressive that you can transform your body, now you just need to stay on track! I'd prob go natty for awhile before going back on cycle, but if you feel you can keep everything in check, even after going back off, rock out. Best of luck bro.

To be honest, Im thinking along those same lines...Ive been off since around august, and before that i only did one other 12 week cycle the summer before that one...I think I may be able to afford staying natty for a while.

But the real reason I was thinking of staying natty is...

I ran into an ex-girlfriend who put up with a lot of shit and eventually left on me when i was on my first cycle...She was looking fine and kept asking if i was still using...she said i looked like i was but she knew i wasnt because of my attitude...That really got me thinking. Now Im hanging out with her again, and im not gonna risk f**ing things up for a few more lbs...

well see what happens.

[juicedOUTbrain]

Pics will be up tommorow.

Im down a little over 12lbs, which brings me to around 180lbs. So far absolutely no stregth loss, and only a small reduction of energy. I think I finally found the perfect balance for my body/ metabolism...In the past Ive went too low in carbs and loss a lot of mass, and too high and didnt meet my goals...I definitly found my sweet spot...Still doing very little cardio but i plan on kicking that up for the next few weeks.

Trying to setup my cycle for the summer...Stuck between an all out mass stack (Test, Deca, Dbol) or a lean mass stack of (Tren, Enanthate, EQ, and winstrol)...leaning more towards the later, no pun intended

Diet will be clean bulk of around 3500-4000 clean calories per day. And limited amounts of cardio.

any cycle recommendations?

[juicedOUTbrain]

Just caved in a started a pretty big cycle on monday...forgot to take my week 10 AFTER pics, but ill put some up soon...My cycle is as follows:

Week 1-4 Test Prop 100mgs/day
Week 1-8 Trenbolone 75mgs/day
Week 1-12 Test Enanthate 750mgs/ week
Week 1-12 Equipause 600mgs/ week
Week 10-16 Winstrol 50mgs/day
Week 1-16 Nolvadex 20mgs/ day

Week 16-22 PCT- Clomid, Aromasin, Clen, HCG etc.

My stats now are about 180lbs @ <10% BF, my goal is to put on a lean 25lbs and stay at my BF %, without too much water retention. Ill be shooting for around 3500 clean calories, and some low intesity cardio 2x/ week...

Im also starting a cycle journal ASAP...

[naturalsux]

dont feel bad i caved in too, after two weeks on this site.
its hard trying stay natural when i come to this site everyday.

good luck looks like a nice cycle!

[RoadToRecovery]

How bout some pics of yourre current stats

[juicedOUTbrain]

How bout some pics of youre current stats

The week 10 pics are similar to the week 5 pics, just ALOT less water.

Im only on day 6 of this cycle and my weight has already increased 7lbs to around 187lbs...

I need to borrow a camera from one of my friends but ill post some pics up in the next couple of days...

Hows your diet going R2R?

[RoadToRecovery]

Great... Im leaning out very nicely I should say...

7 lbs in 6 days is alot man... Muscle can only grow about 2 lbs a week... so make sure you stay on top of that. But by the looks of it your doing a serious job.