Hello all. It has been a long time since my last post. Mostly I just read an research. This is my 3rd time cutting weight, below is my background. I have lost 15 pounds of fat slowly in the 5 months, but trying to continue and get leaner. Please review the diet, cardio, supplementation, etc and give some suggestions!
I started college in 2002, and was 6' 3" 145 lbs. After 4 years of Pizza and beer, I was 6' 3" 190lbs for fat and bones. Before I graduated I wanted to start getting into shape. In Early 2006, I started training in my garage with a set of dumbbells, implementing supplements, and cleaned up my eating. I put on some mass and cut down to the mid 185's. After 3 or 4 months of my routine, I decided to join the local gym. I met a lot of people who were competing in BB shows, and learned a lot about dieting. After bulking up to 200 LBS by October (Though I would never be 200) I decided to cut weight. I was doing AM Cardio, Eating very clean and lean, and not drinking alcohol. By March, I got down to 170 lbs. I felt good, but was not shredded. I started working a desk job in June 2007, put on some pounds, and went back to bulking. Got up to 209 (And I thoght I could never his 200!). Well, after bulking up for about a year, I decided to cut back down in Winter/Spring 2008. Started the diet this time, but held off on the AM cardio. I got it down to 189lbs, and couldnt get much lower. I was doing afternoon cardio (I know not as effective as AM cardio). Well, after remaining 189 for over a year, I got tired of feeling weak. I bulked back up From September (189 lbs) to 215 lbs in Janaury. Well, you know what that means, time to cut weight for the summer. This time, lets make sure we take everything we learned, and go to the next level.
I started out in mid January at 215, and was injesting about 2900 calories a day of EFA's (60-75g fat), complex carbs (around 225g of brown rice), and lean protein (250g egg whites, chicken, and tuna). After 1 month I lost 3 lbs. WTF? I used to lose 5 lbs in the first week, but this time I started out at a higher calorie count with intention to ween myself. So I started doing some afternoon cardio to get in shape before doing morning cardio. Lowered the calories about 200/ pay. Still after 2 months, I was around 211. I decided to lower the calories some more and introduce the morning cardio. Got it down to 207 lbs. I knew then I was on the right path. Spent around 2 or 3 weeks at 207, the cut the calories again, and got down to 203. At this point, I was around 2300-2400 calories. I didnt want to cut much more calories, so I dropped more of the rice and switched it with salads. And also introduced High Intense Interval Training in the AM for 30 minutes about 1 time every week. Well, I have been at 200lbs for 3 weeks now, a total loss of 15 lbs. Love handles, waste and tits have shrank down a good bit, but still no six pack.
What can I do to get to the next level? I am doing cardio in the morning 2-3 times a week (sometimes is 35 minutes on 15 incline and 3.9mph, or a 2 mile jog, or 30 minutes of high intense interval training), strength training 4-5 times a week, and following a strict diet. I also just added some supplements to try and help motivate me to keep going (5g bcaa & 2 capsules of recreate before cardio, 3 caps of orange triad after my first meal, Horse Power before workout, cell-mass after workout, 5g bcaa & multivitamin before bed).
Here is a what an ideal day of my diet looks like now:
Cal Fat Carb Pro
1 cup Skim Milk 84 0 12 8
¼ Cup Nutty Nuggets 110 1 23 4
3 Fish Oil Caps 36 3.6 0 0
½ scoop protein powder 70 0 1 12
08:30:00 AM
4 Eggs Whites 64 1 1 14.4
½ Cup All-Bran 81 1.5 23 4.1
3 Fish Oil Caps 36 3.6 0 0
½ cup Skim Milk 42 0 6 4.3
1000 AM
Tuna 120 1 0 26
2 Rice Cakes 140 0 45 3
3 Fish Oil Caps 36 3.6 0 0
12:30:00 PM
1 cup Skim Milk 84 0 12 8
Scoop of protein powser 145 0 3 25
02:30:00 PM
Tuna 120 1 0 26
2 Rice Cakes 140 0 45 3
3 Fish Oil Caps 36 3.6 0 0
04:30:00 PM
½ Chicken Breast 142 3 0 26
Can of Green Beans 70 0 14 1
3 Fish Oil Caps 36 3.6 0 0
06:30:00 PM
Salad 61 0 13 3.8
½ Chicken Breast 142 3 0 26
08:30:00 PM
½ Chicken Breast 142 3 0 26
Salad 61 0 13 3.8
3 Fish Oil 36 3.6 0 0
10:30:00 PM
½ Chicken Breast 142 3 0 26
Daily Totals 2176 39.1 211 250.4
Salad consists of:
no dressing, use a mexican salsa that is 3 ingredients, and no perservatives
½ Cup Broccolli 27 0 5 2
¼ Yellow Onion 12 0 3 0.3
½ Bell Pepper 15 0 4 0.5
1 Cup Spinach 7 0 1 1
total 61 0 13 3.8
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