Bazzaman's New Fitness & Diet Journal -

[bazzaman]

Hello everyone, I am excited to say I am a new member shooting for a 3 year goal of stepping on stage. I am starting this Diet & Journal entry with workouts in hopes of getting help from everyone on here who knows and can offer advice. My current stats are 27 years old, 6'1, 240lbs, and approximately 18%BF. I unfortunately cannot post my tonights workout as I am a new member and still not able to access a lot of the areas on the forum. As soon as I can I will have it up!

Feel free to post any feedback you have as I need it and a kick in the ass to get me going!

[bazzaman]

Yesterday I did back as stated above, trying to post my workout but it is not letting me do so. Today was a shoulder day, tried to post that as well but no luck. My diet was relatively good today;

Morning was - 3/4 cup of oatmeal, with 1 scoop tein powder, along with 1 cup of scrambled eggs & whole wheat pita
Lunch - 3 cups spinach w/dozen or so blackberries and a pizza sub (no sauce or cheese)
Mid afternoon - 1 chicken breast with 1/2 cup of long grain rice and 1/2 cup of sweet potato
Supper - Pork chop with 1 cup carrots & peas, along with 8 small white potatoes.

Working in camp makes it a bit tougher for always having healthier options. No excuses I know which is why I am going to start bringing my food when I come on shift.

[energizer bunny]

welcome mate!

3 years definitely seems like a realistic time scale for your goals!! good luck!!

[bazzaman]

welcome mate!

3 years definitely seems like a realistic time scale for your goals!! good luck!!

Thanks a lot! I was thinking it gives me plenty of time to get my diet back under control, move my way through a few training styles and continue forward.

I will be keeping everyone posted on my progress

[bazzaman]

Todays food -

Breakfast - 3/4 Cup oatmeal, with 1 scoop protein powder, with 1 cup egg whites
Lunch - 1 whole wheat wrap with 2 handfuls of spinach/lettuce and 8 oz turkey
Mid Afternoon - 2 scoops protein with a nature valley bar
Supper - 8 oz roast beef with 1 cup potatoes and 1/2 cup of carrots

[bazzaman]

Havent logged in a couple of days but I just got home two days ago from two weeks away at work!

I trained quads lastnight with my lovely lady Twitz! and today I am feeling it. I unfortunately still cant log my workouts for some reason as it comes up as SPAM that I am trying to post.

Diet has been alright, a couple slip ups but on par to hit my daily caloric intake needs again! I am going to take some pictures and try to post them so I can begin sharing my progress. Nervous but also looking forward to people saying "holy what happened" but to give me a kick in the butt to get going again.

[twitz]

I trained quads lastnight with my lovely lady Twitz! and today I am feeling it. I unfortunately still cant log my workouts for some reason as it comes up as SPAM that I am trying to post.

Haha... you will be hurtin' tomorrow

That's odd that you can't post your workout.... it's just a regular reply. Don't cut and paste, just type it out.

I am going to take some pictures and try to post them so I can begin sharing my progress. Nervous but also looking forward to people saying "holy what happened" but to give me a kick in the butt to get going again.

A lot of people on this site have worked really hard and have come really far, I know you have it I you too... just focus on one day at a time, don't worry about where you were/where you are now... it's all about where you're going

[bazzaman]

Haha... you will be hurtin' tomorrow

That's odd that you can't post your workout.... it's just a regular reply. Don't cut and paste, just type it out.



A lot of people on this site have worked really hard and have come really far, I know you have it I you too... just focus on one day at a time, don't worry about where you were/where you are now... it's all about where you're going

Thanks for the advice! I haven't cutted and pasted anything, I type it out each time and when I do it just pops up that I am trying to post SPAM. Hopefully when my posts get to the number they need to be I wont have this issue anymore.

As for looking back, yes I know what you mean! All about where I am/We are going!

[Capebuffalo]

What are your total calls for the day and your macro split. I assume you're cutting. 3 yrs are you going for super heavy. Your body will remember where it was. I think you could push up a little. .......But I haven't seen a current pic.

[bazzaman]

What are your total calls for the day and your macro split. I assume you're cutting. 3 yrs are you going for super heavy. Your body will remember where it was. I think you could push up a little. .......But I haven't seen a current pic.

It looks as though today as I am searching around on the forum that I have more access to things so maybe being over 50 posts now I will be good to start logging my stats/workouts/diet stats/etc?

I am going to get some updated pictures today, and will have them posted for you guys to see & let me know which direction to head first. As for dieting, I will post yesterdays below and see what you think. Start posting on a daily basis as well.

[gbrice75]

Bazz, can you post up a complete typical day's diet including macro nutrient info? Also, can you get any current pics posted up so we can get a good idea of where you're at, both in terms of bodyfat as well as muscular development, etc?

[Capebuffalo]

Bazz, can you post up a complete typical day's diet including macro nutrient info? Also, can you get any current pics posted up so we can get a good idea of where you're at, both in terms of bodyfat as well as muscular development, etc?

I think he was having trouble with things saying it was spam. Maybe someone in the know can sort it out for him

[bazzaman]

Yesterday: July 12th, 2013. Quads - Focus
Leg Ext - 4 Sets, 105lbsx25,125lbsx25,140lbsx20,170lbsx15
Leg Press (narrow) - 5 Sets, 225lbsx20,315lbsx15,405lbsx12,495lbsx12,585lbsx8
Upright Leg Press (narrow) - 4 Sets, 120lbsx25,140lbsx20,160lbsx15,180lbsx15
Lunges - 2 rounds across the studio floor.

Food:
Breakfast - Tim's Bagel BELT with Protein Shake
Mid Morning - 375g Greek yogurt with 1/2 cup of nature valleys love crunch
Lunch - 7oz chicken with handful spinach, greens, and 1 cup brown rice
Mid Afternoon - 8oz Chicken breast, slice tomato, and handful spinach
Pre W/O - 1 scoop Creatine Conqr & 1 scoop Epiq Power
Intra W/O - 1 scoop Mutant BCAA
Post W/O - EDO Chicken & Beef with X2 meat.

Total Calories for Day: 2003
Protein: 183.8
Carbs: 697
Fats: 78

Carbs were way higher than I wanted, would like my calories around the 2250-2500 mark, protein atleast 200g, and fats under 100. Does this sound unrealistic or?

[twitz]

Yesterday: July 12th, 2013. Quads - Focus
Leg Ext - 4 Sets, 105lbsx25,125lbsx25,140lbsx20,170lbsx15
Leg Press (narrow) - 5 Sets, 225lbsx20,315lbsx15,405lbsx12,495lbsx12,585lbsx8
Upright Leg Press (narrow) - 4 Sets, 120lbsx25,140lbsx20,160lbsx15,180lbsx15
Lunges - 2 rounds across the studio floor.

Food:
Breakfast - Tim's Bagel BELT with Protein Shake
Mid Morning - 375g Greek yogurt with 1/2 cup of nature valleys love crunch
Lunch - 7oz chicken with handful spinach, greens, and 1 cup brown rice
Mid Afternoon - 8oz Chicken breast, slice tomato, and handful spinach
Pre W/O - 1 scoop Creatine Conqr & 1 scoop Epiq Power
Intra W/O - 1 scoop Mutant BCAA
Post W/O - EDO Chicken & Beef with X2 meat.

Total Calories for Day: 2003
Protein: 183.8
Carbs: 697
Fats: 78

Carbs were way higher than I wanted, would like my calories around the 2250-2500 mark, protein atleast 200g, and fats under 100. Does this sound unrealistic or?

You did hack squats too.

697 carbs = 2788 cals

Total cals for day is 2003?

I wouldn't start off by eating too much under maintenance. Is TDEE 3600?

[GirlyGymRat]

You did hack squats too.

697 carbs = 2788 cals

Total cals for day is 2003?

I wouldn't start off by eating too much under maintenance. Is TDEE 3600?

Hi Bazza. I see this lovely lady is keeping you honest! Welcome! U ready to get into shape! U r one lucky fella!!! support here and at home. LoL

[bazzaman]

Bazz, can you post up a complete typical day's diet including macro nutrient info? Also, can you get any current pics posted up so we can get a good idea of where you're at, both in terms of bodyfat as well as muscular development, etc?

Absolutely, like I was saying to Cape, I will post yesterdays diet consumption and do my best to include the macro info.

[bazzaman]

2788 Calories from Carbs
702 Calories from Fats
738 Calories from Protein
Total - 4228 for total, thanks for noticing Twitz!

[gbrice75]

2788 Calories from Carbs

Total - 4228 for total

Why, and why!? Aren't you primarily focused on dropping bodyfat right now?

At your stats (roughly 197 lean... sick btw), I think 2500 is a great starting point. With that in mind, I'd probably go with a split as follows:

275g protein
200g carbs
65g fat

Something in that neighborhood. If you plan to implement carb cycling, bump fats slightly on lower carb days (but I wouldn't necessarily make up the entire difference... maybe half... further caloric reduction on those days). Just my .02

[Capebuffalo]

Why, and why!? Aren't you primarily focused on dropping bodyfat right now?

At your stats (roughly 197 lean... sick btw), I think 2500 is a great starting point. With that in mind, I'd probably go with a split as follows:

275g protein
200g carbs
65g fat

Something in that neighborhood. If you plan to implement carb cycling, bump fats slightly on lower carb days (but I wouldn't necessarily make up the entire difference... maybe half... further caloric reduction on those days). Just my .02

Great advise GB. I am a fan of carb cycling after seeing great results over the 12 weeks of the Improved contest. I dropped over 20 lbs in that time. I'm a believer.

[bazzaman]

Great advise GB. I am a fan of carb cycling after seeing great results over the 12 weeks of the Improved contest. I dropped over 20 lbs in that time. I'm a believer.

That's awesome Cape! Very inspiring to hear how much that carb cycling influences different people! It sure showed in your results!

[bazzaman]

Why, and why!? Aren't you primarily focused on dropping bodyfat right now?

At your stats (roughly 197 lean... sick btw), I think 2500 is a great starting point. With that in mind, I'd probably go with a split as follows:

275g protein
200g carbs
65g fat

Something in that neighborhood. If you plan to implement carb cycling, bump fats slightly on lower carb days (but I wouldn't necessarily make up the entire difference... maybe half... further caloric reduction on those days). Just my .02

Hey GB! Thank you for the response/advice/and recommendations! I very much appreciate them. I figured I would get that response with my caloric intake. I ate and ate and ate that day, with no remorse for some strange reason but being held accountable on here steered me back on track the last couple of days! (Will post updated diet intake).

As for 2500, I thought that would be ok but just wanted to check with all of you guys first, because I didn't want to go to far over my maintenance amount, for the main reason of lowering BF% and still having enough to slowly build muscle. I will focus hard on getting that split as you stated and keep you posted on my results. I didn't have any intentions of playing with my carbs right yet, but once I get my solid dietary intake foundation down, I will most certainly be moving in that direction.

Thanks again!

[gbrice75]

Great advise GB. I am a fan of carb cycling after seeing great results over the 12 weeks of the Improved contest. I dropped over 20 lbs in that time. I'm a believer.

Thanks buddy. I'm a big fan as well! I have to check out the contest pics, etc. Haven't been around in a while.

Hey GB! Thank you for the response/advice/and recommendations! I very much appreciate them. I figured I would get that response with my caloric intake. I ate and ate and ate that day, with no remorse for some strange reason but being held accountable on here steered me back on track the last couple of days! (Will post updated diet intake).

As for 2500, I thought that would be ok but just wanted to check with all of you guys first, because I didn't want to go to far over my maintenance amount, for the main reason of lowering BF% and still having enough to slowly build muscle. I will focus hard on getting that split as you stated and keep you posted on my results. I didn't have any intentions of playing with my carbs right yet, but once I get my solid dietary intake foundation down, I will most certainly be moving in that direction.

Thanks again!

Honestly, I wouldn't be worrying about building muscle right now personally. Get your bodyfat down to an appreciable 12% or so - then work on maintaining that number while slowly adding more lean mass. That'll be a helluva lot easier (IMO) than trying to do the same while cutting.

[bazzaman]

Thanks buddy. I'm a big fan as well! I have to check out the contest pics, etc. Haven't been around in a while.



Honestly, I wouldn't be worrying about building muscle right now personally. Get your bodyfat down to an appreciable 12% or so - then work on maintaining that number while slowly adding more lean mass. That'll be a helluva lot easier (IMO) than trying to do the same while cutting.

Yeah true story, I have been working on getting my bf% down to that point sense I wrote you that message. I have gotten a lot of good workouts sense and I have very much improved my dietary intake. I just got home from work, so been slack logging workouts/meals/etc. will be better!

[bazzaman]

Back -

Pull ups - 12, 10, 8, 6, 5
Deadlifts - 135x12,225x10,285x8
Wide Grip PD's - 120x15,160x10,200x6
DB Rows - 100x15, 110x15,100x12
Machine Hammer PD's - 90x20,110x10,180x8
Machine Hammer Rows - 180x15,270x12,270x10
Pullups - 8, 6, 4
Hyper Extensions - 15, 15, 15

Good Workout, back is tight today!

[bazzaman]

For sharing purposes, did a TDEE calculation today - came up with 3348cal/d.
Down to 232lbs -

Monday - Chest
Bench Press
Incline Hammer Press
Incline Flys
Cable Presses
Decline Hammer Press
Incline Flys

Tuesday - Arms (bis&tris)
Cable Supline Curls
Preacher Curls
DB Hammer Curls
Close Grip Bench Press
Prone BB Curls
Wide Supline BB Curls
(ss)
Overhead DB Extensions

[bazzaman]

Back to work today @ camp, did some legs & cardio tonight!
Squats - 8 Sets - barx25,95x25,135x20,185x15,205x12,225x10,225x8,225 x8
Stiff Legg Deads - 4 Sets - 95x15,135x12,135x12,135x10
Leg Press - 4 Sets - 120x20,160x15,190x12,190x12
Leg Ext - 3 Sets - 60x15,80x12,100x8
Single Standing Leg Curl - 3 Sets - 20x15,30x10,30x8
Stationary Lunges - Failurex3

Cardio - 25 minutes 15 incline, 2.3 pace
230.5lbs weight!!

[-KJ-]

Good luck mate... Good up the solid work!


Will be following!

[bazzaman]

Good luck mate... Good up the solid work!


Will be following!

Thanks bro! Much appreciate the support and feedback!

Tonight: Back (small camp gym and that is what others were working so I did back)
Deadlifts- 135x20,185x15,225x12,250x10
TBar Rows - 90x15,135x15,180x12,205x10(2)
Straight Arm Pd's - 50x15,60x12,60x10,50x10
Bent over BB Rows - 135x15,155x12,185x10,155x10

Cardio - 20 min walk, incline 15, pace 2.5

[bazzaman]

Tonight: Shoulders & Calves
Military Press - 95x15,115x15,135x12,155x10,155x8
Side Lateral Raises (Single) - 25x15,30x12,30x12,35x8
Upright BB Rows - 95x15,115x12,135x10,135x8
Front Lateral Raises (Single) - 25x12(side),30x12,35x10
Leg Press Calf Ext - 110x25,120x20,130x20,140x20

Cardio - 10 minutes, stomach was a bit squamish, incline 15, pace 2.3

Yesterdays Macros; Pro-850 cals, Carb-608 cals, Fats-676 cals -
Todays Macros; Pro-899 cals, Carb-518cals, Fats-500 cals.

Getting more and more focused to succeed each day!

[-KJ-]

Tonight: Shoulders & Calves
Military Press - 95x15,115x15,135x12,155x10,155x8
Side Lateral Raises (Single) - 25x15,30x12,30x12,35x8
Upright BB Rows - 95x15,115x12,135x10,135x8
Front Lateral Raises (Single) - 25x12(side),30x12,35x10
Leg Press Calf Ext - 110x25,120x20,130x20,140x20

Cardio - 10 minutes, stomach was a bit squamish, incline 15, pace 2.3

Yesterdays Macros; Pro-850 cals, Carb-608 cals, Fats-676 cals -
Todays Macros; Pro-899 cals, Carb-518cals, Fats-500 cals.

Getting more and more focused to succeed each day!

Try 1 arm db rows! Awesome isolation on medial delta... Takes the pressure off the wrist nicely! I know base posted a video on the lifting forum.. Check it out

[bazzaman]

Try 1 arm db rows! Awesome isolation on medial delta... Takes the pressure off the wrist nicely! I know base posted a video on the lifting forum.. Check it out

Thanks bro! Will do! Appreciate the suggestion.

[bazzaman]

Tonight: Chest
BB Bench Press- 95x25,135x15,185x15,205x12,235x10 & reversed back to 95lbs.
BB Inc Bench Press - 95x15,135x10,135x8,115x8
BB Reverse Grip Bench Press - 95x10,115x8,135x8
DB Pec Flys - 35x15,40x12,45x10,45x10
Pushups - 3 sets failure, 18,15,12

Cardio - LISS 15inc, 2.5 pace. - 15 mins

Macros - 874 P cals, 586 C cals, 469 F cals.

[-KJ-]

Do you do any other cardio like fasted or just the PWO cardio for now??

[bazzaman]

Do you do any other cardio like fasted or just the PWO cardio for now??

I sometimes do morning fasted cardio, but haven't began that yet. Hoping to start again here soon! Right now it is just the post workout cardio. Any more recommendations for fat loss?

[GirlyGymRat]

I have been accused of being a cardio bunny lol.


What's your planned approach?

[bazzaman]

I have been accused of being a cardio bunny lol.


What's your planned approach?

My planned approach after being slack for the last couple of weeks and not being accountable with my log is to get my butt on par again LOL! I did a good chest workout tonight along with 15 minutes of LISS post w/o.

My big goal is to become accountable with my diet and figure out my exact macros to stick too, higher intensity workouts keeping my weights higher, more post workout cardio (atleast 30 minutes) and 2-3 fasted 30 minute cardio sessions in the AM/week. Do you have any thoughts on that?

Thank you for your reply, any suggestions on your cardio experiences would be much appreciated

[GirlyGymRat]

My planned approach after being slack for the last couple of weeks and not being accountable with my log is to get my butt on par again LOL! I did a good chest workout tonight along with 15 minutes of LISS post w/o.

My big goal is to become accountable with my diet and figure out my exact macros to stick too, higher intensity workouts keeping my weights higher, more post workout cardio (atleast 30 minutes) and 2-3 fasted 30 minute cardio sessions in the AM/week. Do you have any thoughts on that?

Thank you for your reply, any suggestions on your cardio experiences would be much appreciated

Spin is the most effective cardio. Biggest bang for the time spent. Stair master is my second choice. Then running outside.

Consistency is key. Week after week. Month after month. Year after year. . Enjoy the ride.

[bazzaman]

Chest - (Back on the go again, been away for the last couple of weeks as so much has been going on - despite that I am back on board)

Flat Bench - 135x15,155x15,185x12,205x10,225x8,225x7
Incline Bench - 135x12,155x10,155x10,165x9 (much weaker in my upper chest, any suggestions?)
Incline DB Flys - 35x15,40x15,45x12
Machine Flys - 50x15,70x12,70x10
Pushups - 3 sets-13,12,10

Calves - 4 Sets - 140x25,150x20,150x20,160x15.

Nice to be back at it!

[bazzaman]

Lastnight (Back)

Deadlifts - 135x15,185x12,225x12,225x12,265x10
Narrow Grip Bent Over Rows - 90x20,140x15,160x15,170x12
Wide Grip BB Rows - 135x15,155x12,155x12,165x10
Reverse Flys - 22.5X15,25X15,30X12,30X10

[bazzaman]

Shoulders

Mlitary Press - 95x20,115x15,135x12,135x11,145x10
Single Side Laterals - 25x15,30x12,35x12,35x12
Upright BB Rows - 65x15, 85x15, 105x12,105x10
Single Front Lateral Raises - 25x12,25x12,30x10,35x8

Cardio - LISS (Incline - 15, Speed 2.2) 30 minutes