Djeclipse's 3 x 8 journal....

[carlsuen]

yo dj.. will u be posting your diet this time round? cuz u sure did a good job last round.. and i'm looking to lower the BF too while 5x5-ing..

 

[djeclipse]

My current diet hasn't changed at all (except fr when I cheat).

It's been the exact same since I started cutting. It got me form 197lbs to 174lbs in about 2 month's. None of my pants fit anymore, even the ones that were too tight, I need to wear a belt.

The last few weeks I've been cheating a little on my diet and have stayed ruoghly the same weight.

The final version is somehere in my old 5x5 thread, I'll see if I can find it.

 

[solarclimax]

Good stuff on the dieting, do you have a rough idea of how much bodyfat u have lost ?
23lbs loss in 2 months i imagine u have lost a bit of muscle, but well done for losing 23lbs.
I have probably lost about 2 lbs in around 3 months

 

[djeclipse]

I looked and I can't find my final version of the diet. but you may want to look through the old thread as it has a lot of good diet info in there as I was completely lost as far as diet goes when I first started.

Here is my current diet. I eliminated dairy.

I bought a little digital food scale and I weigh eveything out before eating it, I prepare most of my meals the night before, takes me 10min or so.

Breakfast 8:30
3.5oz chicken (boneless, skin removed) weight after cooking
30g oat bran cereal, no sugar or honey added.

Cals, 305
Fat, 10
Carbs, 20
Prot, 33

Meal 2 11:30
1 can flaked light tuna in water (120g roughly drained)
one small apple

Cals, 189
Fat, 1
Carbs, 16
Prot, 30

Lunch 1:30-2:00
Chicken pita, extra chicken, salsa, cheese (no taziki sauce or anything like that)
Salad with cue cumber & carrots, no dressing, just vinegar (I like it that way)

Cals, 636
Fat, 16
Carbs, 66
Prot, 54

Meal 4 4:30 or 1hr before work out
30g whole oats
50g almonds
1 protein shake

Cals, 492
Fat, 19
Carbs, 39
Prot, 37

On work out days I have 1kiwi 30min before going to the gym. Post work out shake for days I go to the gym (monday, wed, fri)

Dinner/ meal 5 8:30 -9:00
5.7oz boneless skinless chicken (weighed after cooking)
30g brown rice
1.5-2 cups mixed veggeies steamed.

Cals, 461
Fat, 13
Carbs, 33
Prot, 51

I add salt to the veggies as I found I was getting muscle twitches and leg cramps for the lack of salt in my diet. After adding the salt the muscle twitches and cramps went away.

The days I have soccer I will split meal 5 in 2. Eat half 1hr before soccer and the other half when i get home.

Total for non work out days =

Cals = 2083
Fat = 59g
Carbs = 174g
Prot = 205g

 

[djeclipse]

Good stuff on the dieting, do you have a rough idea of how much bodyfat u have lost ?
23lbs loss in 2 months i imagine u have lost a bit of muscle, but well done for losing 23lbs.
I have probably lost about 2 lbs in around 3 months

I wish I knew body fat before and after but I never had it checked and don't have calipers.

I do have pics along the way though, maybe one day I will post them. I need to get them off my GF's computer and on the net.

My gut (around the belly button) was 40" when I started, now it's 35.5". I am finally looking a little vascular with the vein in the bies, you can see my abs etc. I still have a ways to go around the gut though as I don't want to start adding weight till the gut is completely gone.

It is funny, I have lost strength and probably some muscle, and a little size in areas like my bies etc. as far as real dimensions go.

But now that I am more cut, everyone at the gym (well the ones I bother to talk to) says I am bigger and don't believe me when I say I've lost strength and some size. Size vs strength is just an illusion. lol

I'm not worried about the strength/muscle loss as I am very confident that I will be able to gain it back (with the 5x5) much faster then it has taken me to lose this fat.

If you really want to loose some fat geta diet planed out and stick to it. The first week is the hardest, once our stomach/ body gets used to the way you're feeding it, it’s not bad at all.

 

[silver_shadow]

But now that I am more cut, everyone at the gym (well the ones I bother to talk to) says I am bigger and don't believe me when I say I've lost strength and some size. Size vs strength is just an illusion. lol

it's quite simply the chest to waist ratio. a smaller waist just makes your chest look that much larger and vice versa. off course if your 400lbs, people will know you're big anyway lol.

 

[mm107]

good job DJ, honestly. I lost all/most my belly fat before bulking up, so it was easier to cut. your def doing a great job! keep it up.

 

[carlsuen]

damn.. i'm gonna need some help then.. i'll take some measurements today and will start to plan my diet which sucks actually..

but congrats DJ!! u certainly derserved the 'cut' look.. haha! does the ego good when ppl say u look 'bigger'.. haha!

 

[djeclipse]

damn.. i'm gonna need some help then.. i'll take some measurements today and will start to plan my diet which sucks actually..

but congrats DJ!! u certainly derserved the 'cut' look.. haha! does the ego good when ppl say u look 'bigger'.. haha!

Post up your diet and I'm sure you'll get more then enough help to get it sorted.

Go to www.fitday.com and put i everythig you eat, it will give you the break down of carbs, cal's, prot, fat so you can kepe track. Once you have a base outline you can tewak it for your current goals.

My ego is quite in check. I may look bigger/ better (still no where near being really "cut") to some people, but I know I am smaller and not as strong as I was when I had more body fat. Not to mention the ego check I get daily from watching some of the memebrs vids here. I have a long way to go.

silver_shadow you're so right about the chest to waist ratio...

 

[Tweakle]

that little voice is going to be piping up soon reminding you that you were stronger with the extra bodyfat, don't listen to it

sticking at 12%ish should make it possible to get enough calories and protien to grow and its a good place to be if you want to do another cut anytime soon.