Djeclipse's Intermediate 5x5 take 2.

[djeclipse]

Round 3
Week1 Day 1 (mon)

It felt good to get back to the gym, as usual I had a headache, I think it may be form the monitor at work and stairing at the computer all day. Everything else felt good.

Squats
110 x 5
135 x 5
160 x 5
190 x 5
215 x 5

Bench
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5

Rows
90 x 5
110 x 5
135 x 5
155 x 5
175 x 5

My head was pounding so I skipped the hypers and abs, I shouldn't have....

I'm not that sore today.

 

[djeclipse]

a 40" gut is going to take some serious work to strip off, but trust me you will look 100% better for it

3 months of catabolism will SUCK but if you care about aesthetics then thats what you gotta take.. the longer you leave it the harder it'll be to get it down. How tall/heavy are you BTW? (sorry if you posted that already)

http://www.ironaddicts.com/forums/showthread.php?t=3398

a great diet approach, although I lost a lot of strength on it and needed to switch to a half day TCD

I am currently 5'-6" 195lbs. I realize now that it will take a little more work then I initially expected to loose this gut. I shouldn't have let it go for so long.

I will have to spend lunch and really read that link you sent.

 

[djeclipse]

Sounds like what you want to try is a recomp, so just use one of the formulae BW and I gave you to figure out how many calories you need for maintenance. Then put together and post a diet (meal time, food type/amount) using that number and the foods you have or will have and the guidelines mentioned. We'll almost certainly recommend some changes, but progress will probably be quicker if you give us something with which to work.

I went to the site and it said my BMR is 1921.85. I wasn’t sur what activity level to pick as lifting 3x a week probably doesn’t burn that many calories. So I used the activity factor of 1.365 =

2642.54 cals to maintain where I'm at now.

Luckily Soccer season starts so I will be able to play once per week and burn some cal's there.

I used fitday and figured out my total cals consumed yesterday was roughly

Total carbs: 2525
Fat: 26%
Sat: 4%
Poly: 7%
Mono 12% Can't remember what is the good fat.

Carbs: 41%

Protein: 34%

It was probably a little more cals as my Gf came over and we made this chicken veggie thing that I had a little too much of... but it was so good. lots of potatoes though.

Here is my rough draft of my daily diet.

Breakfast 8:30-9:30
3 eggs hard boiled only whites eaten
1 slice 100% whole wheat toast
Cereal (either oat bran or raisin bran)
1 tablespoon honey if I have the oat bran
1 apple

Cals = 383
Fat = 4g
Carbs = 72g
Prot. = 18

I think I'm going to stick with the raisin bran as the carbs, fat, cals etc. work out to be the same and I just can't eat that oat bran before I leave for work.


Meal 2 11:30
Protein shake
Apple (or some other fruit)

Cals = 211
Fat = 2g
Carbs = 32g
Prot. = 28g

Lunch 1:30
Chicken pita
Salad with 2 carrots

Cals = 572
Fat = 11g
Carbs = 62g
Prot. = 41g

Meal 4 4:30
1/3 cup oats
1 tablespoon honey
1/3 cup almonds
(some kind of fruit)

Cals = 513
Fat = 26g
Carbs = 64g
Prot. = 15g

Total before I leave work =
Cals = 1679
Fat = 43g
Carbs = 230g
Prot. = 102g

If I work out I will have a Post work out shake usually with a yogurt in it for flavour.

Gym usually 6:00 - 7:30 or so

Dinner 8:00
2 pieces chicken brest (boneless no skin)
1 cup brown rice
Steamed vegetables

Cals = 802
Fat = 23g
Carbs = 590g
Prot. = 89g

Total =
Cals = 2505
Fat = 66g
Carbs = 310g
Prot. = 189g


For work out days adding in my post work out shake =
Cals = 2635
Fat = 62g
Carbs = 312g
Prot. = 217g

I would still like some kind of snack to eat at roughly 10:30-11:00 or so while I'm winding down watching all the great TV shows like Prison break, Sopranos, Trailer park boys....

Also it seems like I would be having too much Protein as 217g’s is more then 1lb per body fat and I’ve read that the body has no problems turning extra protein into calories.

I also didn't add in the odd pear and plum during the day I will eat.

Let me know what you think, if I need to add anything, change anything at all. I've never eaten this much food before lunch before, and even after lunch.

 

[BiggT]

If I were you, I'd force myself to love oats, I'd really swap a nice, generous serving of oatmeal for the Raisin Bran, Raisin bran is loaded with sugary, shit calories, so don't let the high fiber count mask it's true identity, lol.

Protein shake and some fruit is fine for a mid-morning snack.

Try for some lunch-time carbs, like a baked potato or sweet potato, or brown rice or whole wheat pasta, or hell, if you're in a pinch Baked Lays never done hurt nobody, lol.

Meal 4 is fine as long as it gets you through your workout.

That post-workout dinner is gonna leave you STARVING an hour later. I'd suggest a simple carb as the starch, or maybe a more satisfying meat than lean chicken.....or Just have another high protein meal or a shake before bed......whey with milk and peanut butter and some almonds should make you feel full and happy during your TV shows and keep you out of trouble......but you should do one of those things because that dinner will leave you tearing through the kitchen like a madman stuffing your mouth with whatever will fit inside of it as soon as 10 PM hits.

Overall, pretty decent though. And, I am TELLING YOU, a young, active guy like yourself will have absolutely no problems recomping and hardening up by simply eliminating shit snacks and sugary drinks and just using a little common sense. Don't sweat this, it'll be easy for you. If you ate yourself to a 40 inch waist, odds are you probably deserve every inch of it.....just make a smart choice whenever you eat and don't let yourself get too hungry at any one time.

PS,

Just want to restate that Raisin bran is crap fortified with fiber, lol. Also, if you want to go with whites and no whole eggs, you'll need a lot more than 3 of them, I know 125lb women who eat 6-8 egg whites.

 

[BiggT]

One more thing I missed is you'll need some more fats.....maybe in the AM eat 5 egg whites plus one whole egg, or add some PB to the protein shakes.....lowered dietary fat leaves you feeling hungry and miserable, if you want to make a long-term change instead of attaining a temporary, unrealistic state, you'll need to feel satisfied and comfortable.

 

[Cynical Simian]

Looks like BiggT already gave some solid advice while I was messing around with formatting these quotes.

Breakfast 8:30-9:30
3 eggs hard boiled only whites eaten
1 slice 100% whole wheat toast
Cereal (either oat bran or raisin bran)
1 tablespoon honey if I have the oat bran
1 apple

Cals = 383
Fat = 4g
Carbs = 72g
Prot. = 18

I think I'm going to stick with the raisin bran as the carbs, fat, cals etc. work out to be the same and I just can't eat that oat bran before I leave for work.

You still need more protein, and keeping the raisin bran is a bit like claiming a candy bar is identical to oats and some almonds because the macros are the same.

Meal 2 and Lunch look pretty good.

Meal 4 4:30
1/3 cup oats
1 tablespoon honey
1/3 cup almonds
(some kind of fruit)

Cals = 513
Fat = 26g
Carbs = 64g
Prot. = 15g

You need more protein again. Get rid of the honey and/or fruit and add a meat/dairy protein of some sort. Since this is right before your workout, you might want to go with higher-carb, lower-fat breakdown. Maybe move the almonds and one of the dinner chicken breasts to be your last meal of the day.

If I work out I will have a Post work out shake usually with a yogurt in it for flavour.

Buy a good-tasting whey instead of adding sugary yogurt for flavor.

Dinner 8:00
2 pieces chicken brest (boneless no skin)
1 cup brown rice
Steamed vegetables

Cals = 802
Fat = 23g
Carbs = 590g (lol)
Prot. = 89g

For once, you have too much protein. See the above suggestion about the almonds.

Also it seems like I would be having too much Protein as 217g’s is more then 1lb per body fat and I’ve read that the body has no problems turning extra protein into calories.

Um, the body can store extra calories as fat whether they come from carbs, fat, or protein. Your protein intake certainly doesn't need to be any lower.

I also didn't add in the odd pear and plum during the day I will eat.

I've said it before: I know it might be a difficult change, but you don't need any more fruit.

Let me know what you think, if I need to add anything, change anything at all. I've never eaten this much food before lunch before, and even after lunch.

Like BiggT said, you probably won't feel the need to binge later in the day if you eat more earlier.

 

[BiggT]

Good stuff above too. I was also thinking for dinner, something like Salmon (lots of good fat will leave you more satisfied than plain chicken breasts) with roasted potatoes (simple carb is okay after the workout and roasted in olive oil will give you more good fats) with a salad and a green veggie........then around 10:30 have whey with water and a handful of almonds......the trick is never to feel ravenously hungry, once that happens you're done and you'll eat whatever you can get your hands on.

PS

Raisin Bran is still total shit.

 

[blut wump]

Another vote for oats. Think of the Raisin Bran as chewy sugar.

 

[Tweakle]

Just some random thoughts - Eating monotony is, for me, the key to losing bodyfat - its actually easier once you've disassociated food from pleasure to stick to a diet as 1) you know exactly what you're getting all the time and 2) it becomes a regime and that's key for me to stick to something. I eat pretty much the same thing at the same time every day which makes it very easy to tune my cardio/training or recoup time if I need to make up a deficit.

Once you know every meal has to be exactly 50-60g's protien, 25-30g's fat then the rest falls into place

the key is discipline, and no 'wiggle room', no cheat meals nothing that causes you to lose that fortress mentality.

For breakfast, if you're having carbs try soaking 2/3rds a cup of oats in a thick protien shake for 10 minutes, add a small amount of almonds and you have a perfect start to the day (assuming the protien powder doesnt taste like ass).. that mix is also perfect pre workout, post workout, on carbup days.. pretty much for everything
of course other people have succeeded on different approaches but for me thats what it takes

 

[djeclipse]

Again, thanks to everyone taking the time to help me out here.

If I were you, I'd force myself to love oats, I'd really swap a nice, generous serving of oatmeal for the Raisin Bran, Raisin bran is loaded with sugary, shit calories, so don't let the high fibre count mask it's true identity, lol.

How do you people eat these oats? They taste like nothing and have the consistency of runny diarrhea. Even with the honey added to it, it still doesn't taste good.

Maybe I am making it wrong, 1/3 cup of oat bran, 2/3 cup of water, microwave for 60 seconds... enjoy

If I have to I can make it as soon as I get to work in the morning. But are you guys sure that even with the added honey it's that much better then raisin bran?

Protein shake and some fruit is fine for a mid-morning snack.

At least I got something right, lol

Try for some lunch-time carbs, like a baked potato or sweet potato, or brown rice or whole wheat pasta, or hell, if you're in a pinch Baked Lays never done hurt nobody, lol.

I could bring in some cooked brow rice and microwave it But after lunch I do feel pretty full, I don't want to feel bloated. Are the extra carbs here necessary, the pita bread, salsa, cheese etc not enough?

Meal 4 is fine as long as it gets you through your workout.

We'll see, usually I would just have 2 apples and a pear before workout so the oats and almonds should be an improvement.

That post-workout dinner is gonna leave you STARVING an hour later. I'd suggest a simple carb as the starch,

Please excuse my ignorance, but is a simple carb or starch a potato? What if I eat one of the chicken breasts on a bun, is that enough?

or maybe a more satisfying meat than lean chicken.....or Just have another high protein meal or a shake before bed......whey with milk and peanut butter and some almonds should make you feel full and happy during your TV shows and keep you out of trouble......but you should do one of those things because that dinner will leave you tearing through the kitchen like a madman stuffing your mouth with whatever will fit inside of it as soon as 10 PM hits.

As you can see I'm not a big red meat eater, I have nothing against it I just prefer chicken. You also mentioned samoan as an alternative but I can't stand fish, lol.

So I can have another shake later on with more almonds? how about 2-3 eg whites in there also? my only concern is that I would be having 3 protein shakes per day (on workout days) isn't that too many shakes?

Overall, pretty decent though. And, I am TELLING YOU, a young, active guy like yourself will have absolutely no problems recomping and hardening up by simply eliminating shit snacks and sugary drinks and just using a little common sense. Don't sweat this, it'll be easy for you. If you ate yourself to a 40 inch waist, odds are you probably deserve every inch of it.....just make a smart choice whenever you eat and don't let yourself get too hungry at any one time.

I'm not that young 29 and not that active. I sit in front of a computer all day at work, my only calorie burning activities are lifting and soon soccer once a week. You're right though, I did deserve my 40" gut, the way I was eating before I'm surprised it isn't any bigger.

PS,

Just want to restate that Raisin bran is crap fortified with fibre, lol. Also, if you want to go with whites and no whole eggs, you'll need a lot more than 3 of them, I know 125lb women who eat 6-8 egg whites.

How about one hole egg and 2 whites?