Yeah, was at work on my cell, couldn't fiddle around for too long :P
6ft tall, was down to 176lbs, hovering around 182-183 lbs right now, started at 256lbs. 34 years old.
First one is me at 215-225 lbs
The next two is at 176 lbs
Me today, and my forearm getting home from work, just because I love the fact that my veins are popping again :P
Here's what I ate today, and this is a pretty typical day for me. Only difference is I only ate 4 times instead of my usual 5, skipping my evening snack. Kcals are on the low side of what's normal for me, ranging from this to about another 300-400 kcals at most.
Bread with pate' for breakfast. The bread is something I realize I will have to drop eventually, but at this point in time I doubt its what makes or breaks me.
One protein shake divided on two occations
500g Cottage cheese, along with 200g of flavored no-fat yoghurt. Also divided into two occations.
Chicken + rice + a bit of feta for flavour.
A glass of milk with the bread, and one with the chicken.
A couple of carrots at work.
Ending up:
Kcal: 1735 (and up to another 100kcal due to milk in coffee)
Protein: 161.9g (up to +7)
Carbs: 154g (up to +10)
Fat: 53.9g (up to +3) Almost half of it at breakfast. If I eat two slices of bread for breakfast I tend to stay full longer if I have a bit more fat in the morning.
That's like a.. well.. 39/36/25'ish split or so.
/Maf
Last edited by ma_fighter; 11-19-2012 at 05:19 PM. Reason: Added food
at 183lbs its hard to guesstimate ur bf% maybe 16(ish)
183 x .84 = 153.72
153.72 x 15 = 2305cals (rough maintenance)
i think a big part of ur problem is not how much ur eating but WHAT ur eating. how much cardio u doing?
id try something like:
workout days:
2300cals
275g pro
200g carbs (150g pre workout/50g post workout only)
44g fat
non-workout days:
200g pro
green veggies only carbs
44g fat
id hit cardio hard on non training days (60mins) and do no cardio on training days. try to alternate light intervals and moderate cardio. u need to gain some muscle and lose some fat. i would suggest u consider a routine that is upper body one day then lower body the next day. lift EOD. cardio by default will be EOD.
go for big lifts. such as:
upper day: bench, deadlift, shoulder press, rows, abs (no weight needed IMO); (3 heavy work sets (5-6 reps) for each, be sure to warm up good. i like to get on a piece of cardio equipment for 5 mins before i lift and have found it to be more effective than warming up with weights.
lower day: squat, leg extension, leg curl, calves, traps, abs (same applies here for work sets and rep range)
as regards to ur diet i am finding maintaining an anabolic environment for training days is ideal and get ur fat burning done on non training days. depending on ur progress u could also consider implementing a 6-8hr fast upon waking on non-training days.
u need to have a diet that includes more lean meat and complex carbs and good green veg like spinach (think chicken salad - not the kind with mayo but rather a salad with chikn in it)
post ur diet for review and be sure to include cals and macros.
As for the shake, it's whey: P:26g, C:1,8g F:1,8g, mixed with milk (P:3,5g C:4,9g F:1,5g/ DL). I'm a milk-o-maniac, and simply cant cut it completely, life would become utterly pointless without milk, but I can cut back more if needed. Used to drink 4,5 liters a day when I was young, now its more like 1l :P
Cottage cheese is 1,5% fat, and yes the flavored yoghurt contains alot of sugar. I added some frozen berries, and cut back to just a splash of yog this morning, and thats a flavor I absolutely can live with.
Feta with the chicken: Macro % for that meal ended up P/C/F:36/44/20, but I'd use less feta the next time, it was a cooking experiment, but the feta overpowered the other flavors.
Carrots at work, I initially had em for when I got munchies, starting this entire project. I'd go grab a carrot instead of having a cookie or whatnot from the vending machine. Takes forever to eat, keeps my mouth busy, and when doing lots of cottage cheese and shakes its nice to have something hard to chew on. Never really thought of it before, but carrots do taste kinda sweet. Had a look now and they are 45kcal, 7-8g of carbs/100g about 1/3 of which is fructose. Meh, stupid sugars!
As far as breakfast goes, how does an egg or two (mostly no yolk) and some oatmeal with milk sound? Or egg/beans. Breakfast have just simply GOT to be easy'ish, esp for my girl, who works really awkward hours.
I really REALLY appreciate you taking the time to help out here m8!
Having a place like this to go to when you're trying to accomplish something, or just toying with ideas, is immensely helpful! Instead of having to learn everything myself through time and energy consuming trial-and-mostly-error
I can get almost instant feedback by knowledgeable individuals, simply by posting my ideas or problems on a forum.
A huge thanks to everyone out there that has the good heart to spend a great deal of their time dealing with OTHER peoples problems.
I'll get back with a revised, more detailed, mealplan ASAP.
/Maf
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