my cutter

[easy]

http://pg.photos.yahoo.com/ph/woxofmudders/slideshow2?.dir=e7b5&.src=ph&.beg=0&.spd=2

my story.....

Started first week in dec. After various up and attempts at dieting I found a program that works. Anyway, I'm 30 yrs old. 6'0. started at 240lbs. Down to 220lbs. Still got alot of work to do but I figured if I put up a transformation log it would help me stay motivated.

And yes I know... I got pretty fat in that first one.

 

[pintoca]

http://pg.photos.yahoo.com/ph/woxofmudders/slideshow2?.dir=e7b5&.src=ph&.beg=0&.spd=2

my story.....

Started first week in dec. After various up and attempts at dieting I found a program that works. Anyway, I'm 30 yrs old. 6'0. started at 240lbs. Down to 220lbs. Still got alot of work to do but I figured if I put up a transformation log it would help me stay motivated.

And yes I know... I got pretty fat in that first one.

Hi there, congrats on the sucess. Well, what can I say? motivation and goals are the key in this game. I am doing the same thing and its working wonders for me. You can check my case here: http://www.elitefitness.com/forum/showthread.php?t=375450

There are some tools I posted as well as some details you might find interesting.

All the best.

Pintoca

 

[easy]

Hi there, congrats on the sucess. Well, what can I say? motivation and goals are the key in this game. I am doing the same thing and its working wonders for me. You can check my case here: http://www.elitefitness.com/forum/showthread.php?t=375450

There are some tools I posted as well as some details you might find interesting.

All the best.

Pintoca

Thx bro..

 

[wesley90]

Whats your cals at? HOw much cardio?
Thanks.

 

[easy]

Cardio mon-fri 30-45 min when I first get up. lifting days cals about 3000. non lifting days cals around 2500. Sat and Sunday are total debachery. I usually don't lift abd eat whatever I want. I know there are faster ways to drop fat but I'm not really in a hurry and want to be able to keep it off when I'm done. My mane goal is to lose enough fat to start a quality bulker without looking like I did.

 

[easy]

lost another 2 lbs last week so I'm now at 218. New pic coming soon.

 

[pintoca]

Congrats on that!!! Those pounds add up fast... next thing you know you are down 100lbs!!!

Keep it up!!!

Pintoca

 

[45lbBar]

easy, can you post a typical day of your diet? one for 3000 cals and one for 2500 cals. thanks

pintoca, can you do the same? one for low carb and one for high carb. i found one in spanish, but i do not speak the exotic tongue . thanks

 

[pintoca]

easy, can you post a typical day of your diet? one for 3000 cals and one for 2500 cals. thanks

pintoca, can you do the same? one for low carb and one for high carb. i found one in spanish, but i do not speak the exotic tongue . thanks

Man, the one in spanish is the only one I have... Have been too lazy to translate it... sorry about that.

Depending on how tomorrow develops, I will post a Low carb and a High Carb day.

BTW, My low carb days are 2000 cals and my high carbs are 2500

Pintoca

 

[Makavelli]

Cardio mon-fri 30-45 min when I first get up. lifting days cals about 3000. non lifting days cals around 2500. Sat and Sunday are total debachery. I usually don't lift abd eat whatever I want. I know there are faster ways to drop fat but I'm not really in a hurry and want to be able to keep it off when I'm done. My mane goal is to lose enough fat to start a quality bulker without looking like I did.

Good job on losing fat, but you need to keep going for awhile and drop the parties on the weekend. Alcohol will slow fat loss like you wouldn't believe. Try dropping the binges on the weekend and see how much better you look and feel in about a month. JMO.

 

[easy]

Good job on losing fat, but you need to keep going for awhile and drop the parties on the weekend. Alcohol will slow fat loss like you wouldn't believe. Try dropping the binges on the weekend and see how much better you look and feel in about a month. JMO.

No drinking anymore. I put down the PBR for a while. Just eating whatever I can find on the weekends. I'm gonna cut back my weekend glutony to just saturdays and see what that does. I go fairly low carb during the week so my body needs some love on the weekends. It also gives me somthing to shoot for. If I make it good thru the week then I deserve a day of HIGH GI.....

 

[easy]

easy, can you post a typical day of your diet? one for 3000 cals and one for 2500 cals. thanks

pintoca, can you do the same? one for low carb and one for high carb. i found one in spanish, but i do not speak the exotic tongue . thanks

3000 day

wake up 4:30pm (I work nights)- cardio

5:30pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
7:30pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
8:00pm work out
9:00pm pwo shake with 1/3 cup dextrose + 1 banana
11:00pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
1:30am shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
4:00am shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
7:00am 2 tbs natty pb
7:45am bed

sandwiches are 1 pc sliced turkey on 1 pc whole grain wheat.
shakes are 2 scoops EAS myopro. 180 cals - 8 carbs

macros = 2908 cals - 73g fat - 240 carbs - 316g prot

2000 - 2500 cal days = no lift

meals at same times. no pwo shake. no banana. only 3 p wheat bread. somtimes I'll throw in a steak or a can of tuna to get cals up to 2500.

macros = 2197 cals - 68g fat - 120g carb - 295 g prot

all and all not the best diet for cutting but like I said, I'm in it for the long haul. It seems to be getting the job done for now.

 

[pintoca]

OK, here it goes my typical 2000 cals day (this is actually 6 days a week, with little variations).

7:00 am => 1/2 cup oats, 300 ml skimmed milk (0,3%), 1 tbsp Flax
10:00 am => 1 chicken breast, 1 slice whole wheat bread
01:00 pm => 1 can tuna, 300 grs mixed veggies (salad like)
04:00 pm => 1 chicken breast
07:00 pm => 200 grs white fish, 50 grs low fat ricotta, 2 tbsp Flax
10:00 pm => PWO shake: 50 grs whey, 20 grs dextrose, 20 grs Maltodextrin

Variations to this are following:

for cardio days, I replace the PWO shake for a meal, normally chicken breast or steak

I replace also frequently my 1:00 pm meal for chicken and 1 cup brown rice.

for lifting days, I accomodate a chicken breast after lifting...

now a typical 2500 cals (high day for me is like this, this is my carb up)

7:00 am => 1 cup shredded wheat, 300 ml skimmed milk (0,3%)
10:00 am => 1 chicken breast, 2 slice whole wheat bread
01:00 pm => 1 chicken breasts, 2 yams or sweet potatoes, or normal potatoes (what I have)
04:00 pm => Protein Shake (36 grs prot, 14 gr Carb). 1 tbps Flax
07:00 pm => 1 chicken breast, 1 slice Whole wheat bread
10:00 pm => 100 grs Chicken ham, 2 slice whole wheat bread and 50 grs ricotta...

Everyday I take Calcium, Multivitamin, Iron, Vitamin C

That is it, could be much better, nutritious, or nicer... but it works and takes little time to get it done.

 

[easy]

OK, here it goes my typical 2000 cals day (this is actually 6 days a week, with little variations).

7:00 am => 1/2 cup oats, 300 ml skimmed milk (0,3%), 1 tbsp Flax
10:00 am => 1 chicken breast, 1 slice whole wheat bread
01:00 pm => 1 can tuna, 300 grs mixed veggies (salad like)
04:00 pm => 1 chicken breast
07:00 pm => 200 grs white fish, 50 grs low fat ricotta, 2 tbsp Flax
10:00 pm => PWO shake: 50 grs whey, 20 grs dextrose, 20 grs Maltodextrin

Variations to this are following:

for cardio days, I replace the PWO shake for a meal, normally chicken breast or steak

I replace also frequently my 1:00 pm meal for chicken and 1 cup brown rice.

for lifting days, I accomodate a chicken breast after lifting...

now a typical 2500 cals (high day for me is like this, this is my carb up)

7:00 am => 1 cup shredded wheat, 300 ml skimmed milk (0,3%)
10:00 am => 1 chicken breast, 2 slice whole wheat bread
01:00 pm => 1 chicken breasts, 2 yams or sweet potatoes, or normal potatoes (what I have)
04:00 pm => Protein Shake (36 grs prot, 14 gr Carb). 1 tbps Flax
07:00 pm => 1 chicken breast, 1 slice Whole wheat bread
10:00 pm => 100 grs Chicken ham, 2 slice whole wheat bread and 50 grs ricotta...

Everyday I take Calcium, Multivitamin, Iron, Vitamin C

That is it, could be much better, nutritious, or nicer... but it works and takes little time to get it done.

When mine stops working I'm jumping on yours.

 

[pintoca]

3000 day

wake up 4:30pm (I work nights)- cardio

5:30pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
7:30pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
8:00pm work out
9:00pm pwo shake with 1/3 cup dextrose + 1 banana
11:00pm shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
1:30am shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
4:00am shake and 1/2 turkey sandwich on wheat + 1 tb natty pb + 1 cup sugar free jello
7:00am 2 tbs natty pb
7:45am bed

sandwiches are 1 pc sliced turkey on 1 pc whole grain wheat.
shakes are 2 scoops EAS myopro. 180 cals - 8 carbs

macros = 2908 cals - 73g fat - 240 carbs - 316g prot

2000 - 2500 cal days = no lift

meals at same times. no pwo shake. no banana. only 3 p wheat bread. somtimes I'll throw in a steak or a can of tuna to get cals up to 2500.

macros = 2197 cals - 68g fat - 120g carb - 295 g prot

all and all not the best diet for cutting but like I said, I'm in it for the long haul. It seems to be getting the job done for now.

Man, if it works it works, and I am sure you know that a diet based on shakes and turkey sw is not the most balanced one you could do... However, since you work nights, you may find a way to get the cooking done once a week or something.

At least, in the meantime pop some vitamins.

We are all in this to loose fat, but also to remain healthy while doing so. As you said, for the long haul, you have to follow a diet that looks "normal" to the "casual onlooker". The more normal it is, the easier it will be to stick with it (what you gonna do if you get an invitation for dinnner??? ). Besides, sure you are getting bored of the shakes... they don't have infinite flavors...

Anyway, keep up the good work, and make sure you are getting all your vitamins.

Pintoca

 

[ChefWide]

Man, if it works it works, and I am sure you know that a diet based on shakes and turkey sw is not the most balanced one you could do... However, since you work nights, you may find a way to get the cooking done once a week or something.

At least, in the meantime pop some vitamins.

We are all in this to loose fat, but also to remain healthy while doing so. As you said, for the long haul, you have to follow a diet that looks "normal" to the "casual onlooker". The more normal it is, the easier it will be to stick with it (what you gonna do if you get an invitation for dinnner??? ). Besides, sure you are getting bored of the shakes... they don't have infinite flavors...

Anyway, keep up the good work, and make sure you are getting all your vitamins.

Pintoca

Preplan and freeze and you can do ANYTHING! Check the 'flavors' thread, no need to survive on damn near shakes alone.. and you colon will NOT dig you when you go back into the light.

The other point to remember is that the almost instant bioavailability is NOT the answer to the most rapid fat loss.. MAKE YOUR BODY WORK FOR THE NUTIENTS.. you gotta eat real foods, m8.

 

[45lbBar]

thanks easy & pintoca for posting your diets, always curious to see what other peoples diets look like.

this would be a low carb day for me:
5:00am eca stack
train
7:00am 2 scoopes protein + 1 banana
8:00am 6 egg whites + 2 whole eggs + 1/2 cup oatmeal
10:00am 1oz almonds (sometimes)
12:30pm 6oz tuna + 3 cups broccoli + 1/2 cup cottage cheese
3:30pm 5oz chicken breast + 1oz almonds (sometimes 1tbsp nat. pb)
6:30pm steak or chicken + 3 cups broccoli + small salad
9:00pm 1tbsp nat. pb
bed
2466 cal 250 pro. 146 carb. 98 fat (+/-)

high carb day (2 times per week)
5:00am eca stack
train
7:00am 2 scoopes protein + 1 banana
8:00am 4 egg whites + 2 whole eggs + 1 cup oatmeal
10:00am 1oz almonds (sometimes)
12:30pm 6oz tuna + 3 cups broccoli + 1 cup brown rice
3:30pm 5oz chicken breast + 3 rice cakes
5:30pm protein bar + sweet potato
8:30pm steak or chicken + 3 cups broccoli + 1 cup brown rice
bed
2998 cal 257 pro. 389 carb. 46 fat (+/-)

also take vit. c, vit. e, calcium, multi vit., fish oil
1-1.5 gal. water

started cutting on Jan. 10, 2005 - 240.5 lb. bf% 25-30?
this morning 228.0 lb

 

[mm107]

Good job on losing fat, but you need to keep going for awhile and drop the parties on the weekend. Alcohol will slow fat loss like you wouldn't believe. Try dropping the binges on the weekend and see how much better you look and feel in about a month. JMO.

Hey drinking really slows down lossing fat? What about a six pack on saturday night? Im just curios because i can really think when i go out and drink i can kinda feel that ive put on some weight and i really feel it slowing me down! Damn i got to put down the booz!

 

[sublime35]

Its prolly the excess calories that have made you put on some weight. a six pack is like what? around 650 cals depending on what type. thats about a pound every 1.5 months. But yeah something bout alchohol that its stops metabolization of everything else. Dont hold me to that but i think thats what it is.

 

[easy]

Its prolly the excess calories that have made you put on some weight. a six pack is like what? around 650 cals depending on what type. thats about a pound every 1.5 months. But yeah something bout alchohol that its stops metabolization of everything else. Dont hold me to that but i think thats what it is.

WORD.... I'm the poster child for Pabst in my first pic. Beer will put weight on you like nothin else. especially when mixed with a diet of pizza and hot wings. Oh well. It was fun then but I'm paying for it now.

 

[pintoca]

Let's put it this way... Only FAT has more caloried per gram than Alcohol...

Fat: 9 cals/gram
Alcohol: 7 cals/gram
Carbs & Prot: 4 cals/gram

not to mentio the fact that while your body is detoxifing itself from the alcohol your liver cannot do anything else (this has priority) and thus you cannot burn fat while there is alcohol in you.

In a nutshell, Alcohol is extremely calorie-dense, is empty calories, and will block the fat metabolism for as long as it is in your body... cool, eh???

Makes you think twice about hitting them Caipirinhas...

 

[|D_J^B_J|]

What about cooking with alcohol (e.g. red wine marinade)? Anyone know what effect that has?

 

[textridave]

Hello,

I am new to this site. I would like get lean. I am looking at cutting myself.
I like to do triathlons but used to be into weight lifting. I am trying to find the right combo for myself.

right now
213lbs
6ft 1in
bF% 20-24% (not sure)

Goals:
BF% = single numbers (9%)..
Weight = 175-180lbs rock hard body

schedule right now.
Mon - 5-6am S; 6mile - R
Tues - 5-6am S; 45mins B; Weights
Wed - 5-6am S; 9mile -R
Thurs -5-6am S; 60mins B; Weights
Fri - 5-6am S; 6mile R
Sat - 10-12 miles R
Sun 45mins B; Weight

I have yet to get up at the 4am required to make it to my masters swim class. Weights are alot of DB and Hammer..

Very few supplements in my diet. Have started drinking a protein shake once every three days..

Any help would be appreciated..

Thanks, Dave

More details needed let me know..

 

[pintoca]

Hello,

I am new to this site. I would like get lean. I am looking at cutting myself.
I like to do triathlons but used to be into weight lifting. I am trying to find the right combo for myself.

right now
213lbs
6ft 1in
bF% 20-24% (not sure)

Goals:
BF% = single numbers (9%)..
Weight = 175-180lbs rock hard body

schedule right now.
Mon - 5-6am S; 6mile - R
Tues - 5-6am S; 45mins B; Weights
Wed - 5-6am S; 9mile -R
Thurs -5-6am S; 60mins B; Weights
Fri - 5-6am S; 6mile R
Sat - 10-12 miles R
Sun 45mins B; Weight

I have yet to get up at the 4am required to make it to my masters swim class. Weights are alot of DB and Hammer..

Very few supplements in my diet. Have started drinking a protein shake once every three days..

Any help would be appreciated..

Thanks, Dave

More details needed let me know..

Could you start a new thread as to not hijack this one here?

There are lots of things we can comment on that program of yours, but start your own thread first so that things don't get mixed up...

Pintoca