Bf check and improvement.

[ninjazx14]

19Y/O 240lbs 20bf 6'4
BMR 2215.72
TDEE 3822.11


0600-0700morning cardio - im in the army so mon-friday i do what ever i get told to do. we run most the time but sometimes its dumb stuff.
weekend cardio(when ever i wake up) - 1 hours on elliptical


0800
8 Egg Whites 1 cup oats
5 fat
59 carb
52 Protein

1100
8OZ chicken & almonds
21 Fat
8 Carb
55 Protein

1230
8OZ turkey Brocolli
14Fat
5 Carb
47Protein

1500
8OZ chicken
5 Fat
0 Carb
46 Protein

1700
PRE W/O Ground Beef Yams
16 Fat
60Carb
50Protein

1800-1900 w/o Monday Chest/Bi, Tues Back, Wens Shoulders/tri, thurs Rest, Friday legs, satuday Core
Everyday i do 30mins-1 hours of cardio depends on how i feeling.

1930
Post W/o Protein Shake Brown Rice Veggies EVOO
18Fat
60Carb
54Protein

2130
Tuna avacado pickles Celery mayo
35Fat
10Carb
55Protein

Before Bed
Casein 2scoops
2Fat
8Carb
46Protein


100 Fat 1000 Cals
180 Carb 720 Cals
350 Protein 1400 Cals
3120 Cal



now been on a diet like this for like 3 weeks and been only doing the cardio instensly for around 1 1/2weeks-2weeks. im noticing changes in my body. i know im still big and i need to loose more weight.

[jamyjamjr]

19Y/O 240lbs 20bf 6'4
BMR 2215.72
TDEE 3822.11


0600-0700morning cardio - im in the army so mon-friday i do what ever i get told to do. we run most the time but sometimes its dumb stuff.
weekend cardio(when ever i wake up) - 1 hours on elliptical


0800
8 Egg Whites 1 cup oats
5 fat
59 carb
52 Protein

1100
8OZ chicken & almonds
21 Fat
8 Carb
55 Protein

1230
8OZ turkey Brocolli
14Fat
5 Carb
47Protein

1500
8OZ chicken
5 Fat
0 Carb
46 Protein

1700
PRE W/O Ground Beef Yams
16 Fat
60Carb
50Protein

1800-1900 w/o Monday Chest/Bi, Tues Back, Wens Shoulders/tri, thurs Rest, Friday legs, satuday Core
Everyday i do 30mins-1 hours of cardio depends on how i feeling.

1930
Post W/o Protein Shake Brown Rice Veggies EVOO
18Fat
60Carb
54Protein

2130
Tuna avacado pickles Celery mayo
35Fat
10Carb
55Protein

Before Bed
Casein 2scoops
2Fat
8Carb
46Protein


100 Fat 1000 Cals
180 Carb 720 Cals
350 Protein 1400 Cals
3120 Cal



now been on a diet like this for like 3 weeks and been only doing the cardio instensly for around 1 1/2weeks-2weeks. im noticing changes in my body. i know im still big and i need to loose more weight.

your doing great bro.. the slower you lose the weight the better for you... keep it up.. and please dont listen to this rediculous advice about dropping calories right now..

stick to the plan, report to me every 10 days

[CaliPhotog]

your doing great bro.. the slower you lose the weight the better for you... keep it up.. and please dont listen to this rediculous advice about dropping calories right now..

stick to the plan, report to me every 10 days

Well said dude! As a former 6'1" 240+ 25%-27% BF guy I can tell you that for me it worked well doing it slowly! It gave me time to learn what I was doing and how it was working. Now I can apply all the things that I learned about my body and how it responds to anything that I want to do. Cut, bulk, whatever... I have been following your posts since I have been here jamyjamjr, and I gotta say that it is almost always spot on. ...maybe not the post where you mentioned non-fat milk having a high gi. but most everything else is right on.

[jamyjamjr]

Well said dude! As a former 6'1" 240+ 25%-27% BF guy I can tell you that for me it worked well doing it slowly! It gave me time to learn what I was doing and how it was working. Now I can apply all the things that I learned about my body and how it responds to anything that I want to do. Cut, bulk, whatever... I have been following your posts since I have been here jamyjamjr, and I gotta say that it is almost always spot on. ...maybe not the post where you mentioned non-fat milk having a high gi. but most everything else is right on.

we cant all be perfect.. lmfao..

i could have sworn i saw milk at 52 damn it.. good thing fire caught that..