my diet/training log

[NYGIANT21]

Hello Everyone,
I come to this board for information and inspiration and I have gotten both that is why i have decided to post a log containing my daily diet/training regimen.

I welcome any feedback/suggestions you may have. If you need any more info on what is posted here please let me know so that i can update it.

29 yr old male
weight 293lbs
height 6'1" (broad shouldered big head large frame )
bf 25% (I havent been measured scientifically but this is pretty close for now)

my goal is to take my bf down to 15%(10 months). Short term goal
(4 months) is more definition and lower my total weight by dropping 23lbs of fat. This might surprise people here but I don't want more bulk. I would rather look like a guy in men's health than a guy in flex magazine. I've been lifting on and off for about 5 years so i do have background knowledge. I can handle a good deal of physical activity (unloading a truck for 8 hours , biking/hiking all day) without feeling like i got ran over by a truck the next day. I want to lift for definition and endurance more than for power and size.

diet and exercise
9:30am 60 minutes on the eliptical trainer. It says i burned 1000 calories not sure how accurate it is

11 am breakfast protein shake from protein factory mostly whey splenda sweetened mixed with 10 oz of non fat milk. 2 eggs 2 slices of lettuce 2oz of cheese in a spinach wrap 3tbs of home made salsa (no sugar)

2 pm lunch 4 oz of home mad tuna salad with 2 slices of lettuce in a spinach wrap

5 pm dinner 4 oz of home mad tuna salad with 2 slices of lettuce in a spinach wrap

9 pm 60 minutes on the eliptical trainer. It says i burned 1000 calories.

protein shake from protein factory mostly whey splenda sweetened mixed with 10 oz of non fat milk

supps
megaman multis 2 caps before bed
creatine: cee 1000 mg in the morning
200 mg caffeine/25 mg ephedrine stack
i drink about 3/4 to a gallon of water throughout the day

thank you in advance for all of your help.

 

[NYGIANT21]

thursday august 25

11 am breakfast protein shake / 4 oz of home made tuna salad with 2 slices of lettuce in a spinach wrap

snack handfull of shelled peanuts throughout the day

2 pm lunch 5 oz of ground beef with 2 slices of lettuce 2 tbs of home made salsa 1 tbsp of mayo in a spinach wrap

8 pm snack peanuts and a diet beverage

10:30 pm sushi dinner and a glass of beer

supps
megaman multis 2 caps before bed
creatine: cee 1000 mg in the morning
200 mg caffeine/25 mg ephedrine stack
i drink about 3/4 to a gallon of water throughout the day

notes: not a workout day / I could have done without the beer and diet soda and probably ordered sashimi instead of sushi to eliminate the rice. I believe this is a process and that is partly why i'm doing the log so that i can keep track of what i'm eating and improve on that the next time. I also ordered calipers to measure my body fat % and will post that as soon as i get it.

 

[sublime35]

Awesome bro, good luck. keep us updated w/ your progress. Have you just started adding in your cardio, to aid in weight loss. if so, they you don't need it twice a day yet. Start out at 30 mins once a day, 3 times a week. then starting upping the duration unitl you get to 40 -45 mins. Then after that start adding in more days, then if needed, then do doulbe cardio.

 

[NYGIANT21]

Awesome bro, good luck. keep us updated w/ your progress. Have you just started adding in your cardio, to aid in weight loss. if so, they you don't need it twice a day yet. Start out at 30 mins once a day, 3 times a week. then starting upping the duration unitl you get to 40 -45 mins. Then after that start adding in more days, then if needed, then do doulbe cardio.

thanks for your help sublime. I'm also going to keep a tighter log of my diet and I've also calculated roughly my basic caloric need for maintenance which is 4100 calories and to lose weight i basically need to consume about 3000 calories. This is according to the ebook by Tom Venuto. I will have more accurate reading once i get my calipers in the mail.

11am. breakfast
protein shake
120 calories
21g protein
2g fat
2g carbs

and

ground beef stew 3oz (light tomatoes onions no salt) on a whole wheat roll
471 calories
36g protein
40g carbs
19g fat

2pm lunch
ground beef stew 5oz (light tomatoes onions no salt) 1 slice of whole wheat bread tbsp of hummus
470 calories
46g protein
16g carbs
25g fat

5:30pm linner
ground beef stew 5oz (light tomatoes onions no salt) 1 slice of whole wheat bread tbsp of hummus
480 calories
48g protein
18g carbs
27g fat

8pm
60 minutes of cardio (eliptical trainer)

9pm dinner
protein shake
3 egg cheese omelette
totals
496 calories
34g protein
17g fat
4g carbs

I will increase to 6 meals and continue to cardio. I will also post more data as i just got my calipers in the mail.

 

[SC4EVA]

Wow bro great diet/ideas - I would have to say that 60 mins in the morning and night seems a bit excessive and might wear you out too fast

 

[NYGIANT21]

Wow bro great diet/ideas - I would have to say that 60 mins in the morning and night seems a bit excessive and might wear you out too fast

Thanks SC4EVA i've decided to cut down to 60 mins cardio a day.

8:30am breakfast(decided to start eating early so that i can fit 6 meals a day)
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

10am biked 3 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:30am brunch
beef stew and a slice of whole grain bread /10 peanuts
cals 750
protein 44g
carbs 58g
fat 38g

2:30pm lunch
beef stew and a slice of whole grain bread
cals 528
protein 34g
carbs 38g
fat 18g

5:30pm linner
beef stew and about 20 peanuts (shelled)
cals 798
protein 66g
carbs 12g
fat 56g

6:30 pm chest day
65 lb flat bench dumbell presses
2 sets of 15
1 set of 10

bent arm pullovers with an olympic curl bar
25lb plates on each side 75lb total
1 set of 15 bringing the bar all the way to my hips and back up over my head
1 set of 15 bringing the bar up to 90degrees then bringing it down to my chest for a bench press
1 set of 10 same motion as above

pec deck
115 lbs
2 sets of 15

incline bench press with 45 lb dumbells
3 sets of 15

60 minutes of cardio on the eliptical trainer

8:30 pm dinner
a shot of pancake syrup (pure dextrose)
whey protein shake
calories 369
protein 57g
carbs 30g
fat 4g

whiting fish stew 4oz
cals 115g
protein 25g
carbs 2g
fat 2g

totals per meal
cals 484
protein 82g
carbs 17g
fat 6 g

10:30pm supper
whiting fish stew 4oz
cals 115g
protein 25g
carbs 2g
fat 2g


totals for food day
cals 3171
protein 285g
carbs 129g
fat 150

seems like im pretty much on track 1lb per 1g or protein consumed
i measure myself with calipers. followed the directions and took an average of 3 measurements. I'm currently 29.5% BF. I will do more calculations and update tomorrow.

 

[NYGIANT21]

Wednesday 8/31/05

8:15 am breakfast
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

8.30 am biked 3.5 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:15am brunch
whiting fish 4oz 2 oz of lettuce lemon juice squeeze
cals 125g
protein 26g
carbs 3g
fat 2g

3:04pm lunch
brown rice california roll with hummus dip instead of soy sauce
(later than i would like, also this turned out to be a weak meal so i added 4tbs of all natty peanut butter to raise protein.)
cals 540
protein 16g
carbs 45g
fat 41g

6:00 pm linner
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
470 calories
46g protein
16g carbs
25g fat

 

[mm107]

Glad you made the choice bro. 10 months is a realistic goal time, glad you have a smart head up there.

I cant stress enough that diet is the most important thing. Remember do not put your body into starvation mode. When i first starting dieting i doubted the 6 meal/day would work since i was eating even more then i would have and i was dieting. But i can 100% back up the statement that 5-6 meals a day is optimal.

Cardio, is very important here. But since you are starting off the diet, 1x day is fine. Make sure that you are running at 80% Max Heart Rate to loose the most weight possible.

Fats, another EXTREMELY Important Factor. Not fuckin Potato chip Fat but the Good Fats [ All Natural Peanut Butter | Salmon | Almonds | ] They Contain Essential Fatty Acids (EFA's). Fats That Fight Fats, is a very good read, read up on it.

Supplements, im not against powders, nor am i for them for meal replacements. I drink my protein shake in the morning with my EggWhites and Brown rice. This aids is slowing down the digestion of Whey Protein. Whey brakes down very very fast in your body compared to Tuna protein. So If you are having meal replacements in place of meals, remember, all those calls are absorbed within the first hour. Not optimal for keeping your sugar levels and glucose balanced.

Vitamins, Take your daily vitamins.

Carbs are also not your enemy. Just keep them in moderation. Eat your GOOD Carbs early. If its after 7:00 i dont recomend eating pasta, but i doubt veggies will have negative effects if you eat dinner at that time. Eat your Carbs in the morning, and try to eat Carbs high in Fiber(Fiber Keeps you feeling full).

Protein, studies have shown(that ive read) that the body can handle max 50g/protein in a single eating. So dont go excessive.

also Train Smart. I have buddies on "diet" that just arent eating smart and work theyre asses off at the gym, but me, i dont hit the gym, do my core workouts at home and look 2x better then the people braking their backs. Dont get me wrong, when you are there give it 100% or go home. JUST TRAIN SMART, EAT SMART.

Also, Are you considering using a ECA Stack? (ephdrine)
If so, i have a GREAT Site, with a GREAT ECA STACK with oldschool ingredients(ephedra, yhombe, and bunch other shit like the old school hydroxycut? Let me know ill tel ya the site.

Anyquestions ask bro.

Take them before and after pics now too more motivation bro. Trust me if you can see the results you will love it.

I just re-read ya post. I recommend the eca stack i use. also for weight loss, i dont know if i would use the creatine, maybe other supplements. Creatine retains too much water on a cutting diet. Good Luck

 

[NYGIANT21]

Glad you made the choice bro. 10 months is a realistic goal time, glad you have a smart head up there.

I cant stress enough that diet is the most important thing. Remember do not put your body into starvation mode. When i first starting dieting i doubted the 6 meal/day would work since i was eating even more then i would have and i was dieting. But i can 100% back up the statement that 5-6 meals a day is optimal.

Cardio, is very important here. But since you are starting off the diet, 1x day is fine. Make sure that you are running at 80% Max Heart Rate to loose the most weight possible.

Fats, another EXTREMELY Important Factor. Not fuckin Potato chip Fat but the Good Fats [ All Natural Peanut Butter | Salmon | Almonds | ] They Contain Essential Fatty Acids (EFA's). Fats That Fight Fats, is a very good read, read up on it.

Supplements, im not against powders, nor am i for them for meal replacements. I drink my protein shake in the morning with my EggWhites and Brown rice. This aids is slowing down the digestion of Whey Protein. Whey brakes down very very fast in your body compared to Tuna protein. So If you are having meal replacements in place of meals, remember, all those calls are absorbed within the first hour. Not optimal for keeping your sugar levels and glucose balanced.

Vitamins, Take your daily vitamins.

Carbs are also not your enemy. Just keep them in moderation. Eat your GOOD Carbs early. If its after 7:00 i dont recomend eating pasta, but i doubt veggies will have negative effects if you eat dinner at that time. Eat your Carbs in the morning, and try to eat Carbs high in Fiber(Fiber Keeps you feeling full).

Protein, studies have shown(that ive read) that the body can handle max 50g/protein in a single eating. So dont go excessive.

also Train Smart. I have buddies on "diet" that just arent eating smart and work theyre asses off at the gym, but me, i dont hit the gym, do my core workouts at home and look 2x better then the people braking their backs. Dont get me wrong, when you are there give it 100% or go home. JUST TRAIN SMART, EAT SMART.

Also, Are you considering using a ECA Stack? (ephdrine)
If so, i have a GREAT Site, with a GREAT ECA STACK with oldschool ingredients(ephedra, yhombe, and bunch other shit like the old school hydroxycut? Let me know ill tel ya the site.

Anyquestions ask bro.

Take them before and after pics now too more motivation bro. Trust me if you can see the results you will love it.

I just re-read ya post. I recommend the eca stack i use. also for weight loss, i dont know if i would use the creatine, maybe other supplements. Creatine retains too much water on a cutting diet. Good Luck

Thank you so much for your help and encouragement i really appreciate it. I'm still tinkering with %s but for now i want to go 45% protein 35% carb 20% fat. The fat in my day is kinda hight mostly due to egg yolks and peanuts/ANPB. I will bring that fat down by using egg whites and using more chicken/turkey breast instead of ground beef. I will also get cottage cheese as it is high in protein but low in fat. Just wondering what i should mix it with to make it more tasty. Maybe as a sour cream substitute on a chicken whole wheat wrap. i'll post some pics tonight also

totals for monday (totals are too low missing the fifth and sixth meals really makes a difference)
cals 2037
protein 185g
carbs 80g
fat 90g

totals for tuesday (much better day although i should up my carbs and protein and lower my fats to reach my 45%protein 35%carb 20%fat ratios)
cals 3171
protein 285g
carbs 129g
fat 150

 

[mm107]

scrap the cottage cheese. Thats in a bulkers diet more. Your on cutting. Got to go hard or go home lol. I never ate cottage cheese i just cant look at the stuff.

my maco ratio was 50%p/25%f/25%c but that worked for me and might not work well for you since everyone is different. but that macro sounds preety good anyway. I would lower the carb tho little bit.

Egg whites are amazing learn to love em.
as for the ground beef, just try to get LEAN ground beef. Alot less fats in em.

get them pics up.