Crappy picture of me with more crappy pictures to come

[krishna]

Age - 34
Height/weight/bodyfat - 5'8, 215, blubberous, as the pictures show.
Training experience - 20+, including time spent recovering from every injury in the book
Goals - gain muscle, lose fat, get strong, be happy, maintain erection, etc
Limitations - shoulder reconstruction surgery and back issues cause me to have to do a variety of less-than-optimal exercises, military commitment causes me to have to a less-than-optimal schedule and an odd training routine

So without further ado (nutrient ratios in Pro g/CHO g/Fat g/total calories):

0600 - 0700 Cardio and abs
0730 - 1/4c brown rice, 4 oz chicken breast, BBQ, 1T Flax (33/41/15/501)
1030 - 1/4c rolled oats, 1 scoop choc whey, 1c skim, 1T ANPB
(37/31/11/380)
1130 - 1230 Lift weights



1245 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1330 - 1/2c plain yogurt, 1/2c fat free cottage cheese, 1 scoop choc whey, 1T flax (33/16/15/355)
1530 - 1/4c rolled oats, 1 scoop choc whey, 1c skim, 1T ANPB (37/31/11/380)
1630 - 1730 Lift weights
1745 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1800 - 6 oz round steak, 2 T BBQ (36/12/10/290)
2000 - Cardio
During night - 1 scoop Isopure total (25/0/0/100)

That will be 3 days/week (M, W, F) total days' macronutrients (300/231/71/2838), ratios (43%/33%/23%)

the other 3 days, I only lift weights once per day (Sunday I take off), so the 1745 PWO is nixed, the rolled oats from the 1530 pre-workout meal is nixed as well, total macro's on those 3 days (250/118/69/2140), nutrient ratios (47%/23%/30%)

calories are rounded off, BTW.

Supplements will be glucorell/sesapure, 6/day, and eph/caffeine 4/day

I honestly don't have the foggiest clue how many calories/day I need, because my metabolism has gotten goofy over the years. I know that the gluco and the sesamax has worked wonders with allowing me to eat significantly more than I used to eat and still drop some bodyfat while adding muscle.

We shall see. Any constructive criticism appreciated. Thanks.

EDIT - damn. That flabdominal pic is blurry.

You got the right idea bro. I would replace a couple of those shakes with lean meats, and I would save the cottage cheese for you last meal before bed. Throw in some veges and you're good to go. You sound like you're really motivated; I'm sure you'll be getting cuts in no time. I mentioned on your other post that I thought you were 20% because all I could see was your upper/front body. Maybe I was a little off and you're closer to 18%. Good luck bro!

 

[WODIN]

Cut out the bbq sauce. Cut the dextrose in half.

 

[kethnaab]

Wodin, if I cut the dextrose in half, then I'm down to 25g carbs postworkout. that's kinda low, isn't it?
and yeah, I know I know about the BBQ sauce. I already cut it out. Thanks for reminding me.

krishna, decided to add some veggies like asparagas, brocco, cauli. Low cal stuff that doesn't suck.

thanks guys! I was figuring 18%ish as well.

 

[cyrex]

jesus dude. you lose some of that fat, and you got the makings of a BEAST

 

[krishna]

Wodin, if I cut the dextrose in half, then I'm down to 25g carbs postworkout. that's kinda low, isn't it?
and yeah, I know I know about the BBQ sauce. I already cut it out. Thanks for reminding me.

krishna, decided to add some veggies like asparagas, brocco, cauli. Low cal stuff that doesn't suck.

thanks guys! I was figuring 18%ish as well.

Keep your post workout dextrose up to around 50 grams. The cottage cheese is great for bed because of the slow digesting protein which will keep your metabolism burning while you sleep. If you take it during the day, the fact that it digest so slow may interfere with the timing and protein content of your other meals.

 

[thelion2005]

Age - 34
Height/weight/bodyfat - 5'8, 215, blubberous, as the pictures show.
Training experience - 20+, including time spent recovering from every injury in the book
Goals - gain muscle, lose fat, get strong, be happy, maintain erection, etc
Limitations - shoulder reconstruction surgery and back issues cause me to have to do a variety of less-than-optimal exercises, military commitment causes me to have to a less-than-optimal schedule and an odd training routine

So without further ado (nutrient ratios in Pro g/CHO g/Fat g/total calories):

0600 - 0700 Cardio and abs
0730 - 1/4c brown rice, 4 oz chicken breast, BBQ, 1T Flax (33/41/15/501)
1030 - 1/4c rolled oats, 1 scoop choc whey, 1c skim, 1T ANPB (37/31/11/380)
1130 - 1230 Lift weights
1245 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1330 - 1/2c plain yogurt, 1/2c fat free cottage cheese, 1 scoop choc whey, 1T flax (33/16/15/355)
1530 - 1/4c rolled oats, 1 scoop choc whey, 1c skim, 1T ANPB (37/31/11/380)
1630 - 1730 Lift weights
1745 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1800 - 6 oz round steak, 2 T BBQ (36/12/10/290)
2000 - Cardio
During night - 1 scoop Isopure total (25/0/0/100)

That will be 3 days/week (M, W, F) total days' macronutrients (300/231/71/2838), ratios (43%/33%/23%)

the other 3 days, I only lift weights once per day (Sunday I take off), so the 1745 PWO is nixed, the rolled oats from the 1530 pre-workout meal is nixed as well, total macro's on those 3 days (250/118/69/2140), nutrient ratios (47%/23%/30%)

calories are rounded off, BTW.

Supplements will be glucorell/sesapure, 6/day, and eph/caffeine 4/day

I honestly don't have the foggiest clue how many calories/day I need, because my metabolism has gotten goofy over the years. I know that the gluco and the sesamax has worked wonders with allowing me to eat significantly more than I used to eat and still drop some bodyfat while adding muscle.

We shall see. Any constructive criticism appreciated. Thanks.

EDIT - damn. That flabdominal pic is blurry.

Lot of muscle under some body fat and held water.

I had great success with a very simple, but extreme diet change:

Ate only animal flesh, veggies, eggs and decaf/water.
No fast sugars. No flours or fruits.

Should you do this, you'll begin to dump water and then fat within 48 hours.
Over the weeks you'll drop more and more.
You stop when you are happy ... usually 12 weeks max.

Then you reintroduce some grains and a few fruits, add some light aas and hgh, and pack on muscle.

 

[kethnaab]

*chuckle* If I could add AAS and HGH, I probably would look a lot different. I don't see that as an option for another 6 years (retire from military then hit up the HRT)

as it is, the closest I can get is some PHs, but I am going down that track a bit later.

I figure I'll spend the next 6 weeks doing the "lean-gain" with the intent of maintaining bodyweight or dropping a few lbs, while still adding a bit of muscle. I figure I'll ride the muscle memory and once I am back into my "best shape", which occured prior to my shoulder surgery, then I'll do a cut and see where I'm at. From there, I'll hit up a few PH cycles and see where that takes me.

right now, the only fast sugars I have are immediately post workout. My only carbs other than that are rolled oats and brown rice.

When i go for the "real cut", the starches will be gone, and like you said, all dead animal, eggs and veggies.

good call on the cottage cheese, I forgot that dairy protein is slow-go, I'll change it up and stick that last, good call indeed.

thanks guys! any more advice greatly appreciated!

 

[heatherrae]

You will be looking fine in no time! I don't know if I would try to diet down hard to lose the man boobs. I think I would just liposuction them out. You otherwise are looking great! =-) I don't think you should be eating so much dairy! What are you doing, single-handedly trying to support the Iowa dairy farms?...just messing with ya. ;-) I would get more protein with fish, chicken and egg whites. Also, I would get my complex carbs on the meals before workouts in the form of a baked sweet potato or the rolled oats and then eat less carb dense veggies after workouts. Dextrose? Hmmm...I would cut that shit out. That's just me, though. I think real food renders better results and more satisfaction.