Please Cut Up Roofus

[Roofus]

This was moved to its own post so I wouldn't get in the way of anyone else and could maybe get some more direct input.

I was wondering if anyone could give me a basic meal plan suggestion or changes to my current one.
I started back to the gym and eating correctly last July, and had a goal of 12% body fat within a year. I'm 5'10" and down to 15%bf, and have dropped from 195 to 172lbs, but am having a really tough time with the last bit.
Currently, I'm on week 8 of Bill Stars 5x5, I do 15min of cardio on the days of work outs, and 2 sessions of 15min cardio on non-lifting days.

My current diet is five meals consisting of:
1) Bowl of creame of wheat or oat meal
2)wheat bread sandwhich, low fat mayo, turkey
3)ON whey protein shake
4)3 chicken strips, 1 cup brocolli
5)3 chicken strips, 1 cup brocolli

If I get the munchies I have a spoon of peanut butter or a couple handfuls of peanuts.
This is around 1,500-1,800 cals a day, depending on if I get a little hungrier or not.
Any recommendations or changes to this setup?

Like I said my goal was to hit 12% and start showing some abs by mid-July. So I've got around 6 weeks. I can do this with your help!

 

[SgtSlaughter]

Meal 1: needs more protein, eggs whites or chicken possibly
Meal 2: Ditch the bread, Ditch the mayo, Use lean turkey and eat some veggies too
Meal 3: Whey and Water (not milk, right?)?
Meal 4: 3 chicken strips = how many ounces?
Meal 5: ^^^?

Brocolli... amazing veggie, i try to eat ALOT throughout the entire day along with chicken meals.

Plug your foods into a free online tracking source like: www.fitday.com

Type your macros here once that's been done. Along with a revised meal plan if you decide to change it up a bit.

How's your water intake?? At least 1 gallon a day you should be at.

Sleeping 8+ hours a night will also help you along.

The 5x5 isn't exactly a "cutting" routine, although you can "cut" using any training regimine... my thoughts are that the 5x5 is to increase strength and power and that's not going to happen as easily on a restricted caloric intake... just a thought.

...that's my .02 cents for now. Digest at will.

 

[*Bunny*]

Great job of the progress thus far...

Can you provide the Macro's %'s of Protein, Carbs, Fat from a food counter like www.fitday.com ?

Comments in red

e.
I started back to the gym and eating correctly last July, and had a goal of 12% body fat within a year. I'm 5'10" and down to 15%bf, and have dropped from 195 to 172lbs, but am having a really tough time with the last bit.
Currently, I'm on week 8 of Bill Stars 5x5, I do 15min of cardio on the days of work outs, and 2 sessions of 15min cardio on non-lifting days.

My current diet is five meals consisting of:
1) Bowl of creame of wheat or oat meal slow cooked?
2)wheat bread sandwhich, low fat mayo, turkey IMO, I would ditch the bread & processing, add a better carb source
3)ON whey protein shake
4)3 chicken strips, 1 cup brocolli
5)3 chicken strips, 1 cup brocolli

If I get the munchies I have a spoon of peanut butter or a couple handfuls of peanuts.
This is around 1,500-1,800 cals a day, depending on if I get a little hungrier or not. at 170 you should shoot for 12-15 X your bodyweight, keep within that range, even when cutting ... you need to eat more... you're not eating enough, esp. since you are a male NO WAY should you dip below 10% of your bodyweight in cals (your body needs the fuel)
Any recommendations or changes to this setup?

Like I said my goal was to hit 12% and start showing some abs by mid-July. So I've got around 6 weeks. I can do this with your help!

To reach your goal I would suggest eating more, cleaner foods, and yes you can do it .. where are the healthy fats??? Fat is NOT the enemy

How much water a day?


You can also list trainng specifics if you like ... but minor tweaks to this diet should get you where you want to go & feel BETTER while doing it ... how are you not starving

 

[*Bunny*]

SARGE!!! AHhhhhhhhhhhhhhhh you beat me to it!

 

[SgtSlaughter]

Awww *B* ... you got my back though, I didn't touch on the fats.

Roofus did mention peanut butter (i hope ANPB) and peanuts though.

@ Bunny

 

[*Bunny*]

Awww *B* ... you got my back though, I didn't touch on the fats.

Roofus did mention peanut butter (i hope ANPB) and peanuts though.

@ Bunny

Yes, he did, if he 'gets the munchies'... which I take as not often or as often as he should be eaiting healthy fats (a little with every meal, not Post workout, etc ... you know the drill) ...

...esp after seeing the cals ...

I wanna see the %'s ...



Back atcha

 

[jpt]

what sarge said

plus i think you may need to add more cals into your diet....i weigh less then you and am cutting at 2000cals. 1500 cals is pretty low...i wouldn't go under 1800 perosnally

 

[SgtSlaughter]

course

Ok Roofus... post up the macro numbers then we'll go at it again.

 

[jpt]

and what bunny said haha....the both of you beat me to it as i was writing it...i had this whole paragraph ready to send but since i was busy it took me lik 10minutes so checked it with another window...oh well...good job guys haha

 

[Roofus]

course

Ok Roofus... post up the macro numbers then we'll go at it again.

Not sure exactly what you are after. But these are the breakdowns of foods I eat or might run into during a week, and my attempt at a meal plan. By the way, protein shakes are with water, and I drink lots of water.

The breakdowns are in this excel spreadsheet:
Food.xls

If you would rather me post them up then reading the xls then let me know.

 

[*Bunny*]

Not sure exactly what you are after. But these are the breakdowns of foods I eat or might run into during a week, and my attempt at a meal plan. By the way, protein shakes are with water, and I drink lots of water.

The breakdowns are in this excel spreadsheet:
Food.xls

If you would rather me post them up then reading the xls then let me know.

He was referring to the %'s you get from fitday

Here is an example of mine one random day

Calories Eaten Today
grams cals %total
Total: 2046
Fat: 41 369 19%
Sat: 6 52 3%
Poly: 8 74 4%
Mono: 21 186 9%
Carbs: 257 806 41%
Fiber: 56 0 0%
Protein: 201 803 41%
Alcohol: 0 0 0%

which is a VERY generic 40/40/20 <-- macros


re: water, I drink 2.5 gallons a day .. what do you consider 'alot'...

You can formulate that spreadsheet to give you the %'s I'm sure, or I can just to a little math ...

 

[Roofus]

I'll have to deal with the fitday site tonight. I have some work to do now.

I drink at least 1 gallon of water a day. There are several medicals journals that have articles reguarding this, and some research is showing that drinking more than a gallon a day could be rinsing your body of some of your nutrients.

 

[SgtSlaughter]

ok... post when you can... we'll be here, lol.

We eat all day... constant nutrient supply

 

[Roofus]

Ok, the thing is not extremely precise as I'm sure you know, but I got it as close as is possible.

This is what I entered:
4 slices turkey, lean
2 slices wheat bread
1 cup creame of wheat
2 cups broccoli
3 chicken breasts
2 tbl kraft light mayo
2 slices mozzarella skim based cheese
2 scoops ON Whey Protein, water

This may vary slightly depending on how hungry I get throughout the day, or lack of hunger, whichever, but this is pretty close to what I eat in a given day.

The break down looks like:

Total cals: 1903
Fat: 48 grams 24%
Carbs: 94 grams 17%
Protein: 266 grams 59%

Need anything else let me know.
Thanks for the help!

 

[Roofus]

p.s. Other info I don't think I answered earlier.
Yes, the Bill Star 5x5 is not a cutting routine, but I try to change my routine every 10 weeks, and like I said have been consistently in the gym since last July. DSZL and I are on another message board together and watched this routine for about a month or two and decided to give it a go the next time we changed our routine. That is pretty much the only reason I am on it. And truthfully I doubt it is really hurting me that much to do a 10 weeker strength build after months of cutting routines. I have seen my strength go through the roof in the last 8 weeks, and really knocked down a wall I had been up against several weeks prior to starting it. In my hay day, I was a highschool wrestler and very fit and lean. I'm not quite back to my past leaness, but I am stronger than I have ever been in my almost 26yrs, and I owe a great deal of that to this routine. Really, what good is it to look like an Abercrombie model if you can't back it up, right?

Also, negating gaining muscle mass, i.e. if muscle mass were to stay the same, which is unlikely, but bare with me, my calculations should put me at needing to be around 165lbs to be at 12%bf. Being at 172lbs right now, and looking to reach my goal by mid-July brings me to need to drop just over a lb a week. Considering that I will probably gain some muscle mass in the next 6 weeks, I would make a rough estimate that my realistic goal would be hitting around 167-168 in the next 6 weeks to hit 12%bf. Granted, like I said, this is definately a guesstimation.

 

[poysyn]

Meal 1: needs more protein, eggs whites or chicken possibly
Meal 2: Ditch the bread, Ditch the mayo, Use lean turkey and eat some veggies too
Meal 3: Whey and Water (not milk, right?)?
Meal 4: 3 chicken strips = how many ounces?
Meal 5: ^^^?

Brocolli... amazing veggie, i try to eat ALOT throughout the entire day along with chicken meals.

Plug your foods into a free online tracking source like: www.fitday.com

Type your macros here once that's been done. Along with a revised meal plan if you decide to change it up a bit.

How's your water intake?? At least 1 gallon a day you should be at.

Sleeping 8+ hours a night will also help you along.

The 5x5 isn't exactly a "cutting" routine, although you can "cut" using any training regimine... my thoughts are that the 5x5 is to increase strength and power and that's not going to happen as easily on a restricted caloric intake... just a thought.

...that's my .02 cents for now. Digest at will.

I actually saw gains while 5x5 on a cutter, but maintained while doing 3x10.

3x10 is simply more like cardio then 5x5, and is more ideal for a cutter i suppose..but I'd almost recommend switching it up every week to keep your body constantly guessing with everything

 

[Roofus]

I actually saw gains while 5x5 on a cutter, but maintained while doing 3x10.

3x10 is simply more like cardio then 5x5, and is more ideal for a cutter i suppose..but I'd almost recommend switching it up every week to keep your body constantly guessing with everything

Well typically I have been doing 10 week cycles, throwing or removing an excise here and there to concentrate on a certain area or just to switch it up.

But at the moment I am on week 8 of the 5x5, which as I'm sure you know is a 10 week cycle. I don't see any reason to just not finish it up, since I'm so close to the end.
At that point I would like to concentrate on biceps, but going back to a 3x10 sounds fantastic. And I wouldn't be opposed to switching up either parts or the whole routine every week. But I feel like the 5x5 is a journey and I can't stop right before I've reached the mountain top.

 

[SgtSlaughter]

I actually saw gains while 5x5 on a cutter

likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

 

[*Bunny*]

likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

^^Agreed ..

oh, tell DZLS I said hello & he's missed over here...

 

[Roofus]

likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

Thanks, I try.
I just need a suppliment to cure my lust for potato chips... Was in the grocery store yesterday, and it was so hard not to buy them.

 

[SgtSlaughter]

Thanks, I try.
I just need a suppliment to cure my lust for potato chips... Was in the grocery store yesterday, and it was so hard not to buy them.

Sea Salt & Olive Oil on Chicken & veggies

tasty... salty, healthy meal.

 

[Roofus]

I'm intrigued. I'll try that tonight. Thanks

 

[SgtSlaughter]

I'm intrigued. I'll try that tonight. Thanks

I'm eating my second meal of it today, right now, lol.

There are TONS of combonations and ways to spice our bland meat and veggies up... I just started doing it recently.. it makes eating so much more enjoyable than a chore.

Ms. Dash... variety of flavors... the spices of the BB world, IMHO

 

[*Bunny*]

Sea Salt & Olive Oil on Chicken & veggies

tasty... salty, healthy meal.

sounds familiar lol yum

Good luck roofus !

 

[Roofus]

I'm eating my second meal of it today, right now, lol.

There are TONS of combonations and ways to spice our bland meat and veggies up... I just started doing it recently.. it makes eating so much more enjoyable than a chore.

Ms. Dash... variety of flavors... the spices of the BB world, IMHO

I marinate all my chicken in Texas Pete Buffalo wing sauce prior to cooking.
It takes about 14tbls. And what I just thought about was that I need to be calclating that into my diet...
Thats 14gms fat, and 210 calories.
But then again, I wonder how much of that cooks out?

 

[Roofus]

I want to eat buffalo wings during the phoenix-dallas game tonight sooooo bad.
Would I be destroying my week if I had like an 8 peice and water?

 

[Sassy69]

I want to eat buffalo wings during the phoenix-dallas game tonight sooooo bad.
Would I be destroying my week if I had like an 8 peice and water?

Don't discount creative ways to meet your flavor cravings -- 2 great sources (outside of just Google):

1) Chefwide's "Its Flavor Time" sticky on this (Diet) board

2) Recipe sticky on the women's board

Also if you want to spend a little money, take a look at the South Beach Diet book -- you don't have to do the diet, but the recipes are really good.

 

[Roofus]

Don't discount creative ways to meet your flavor cravings -- 2 great sources (outside of just Google):

1) Chefwide's "Its Flavor Time" sticky on this (Diet) board

2) Recipe sticky on the women's board

Also if you want to spend a little money, take a look at the South Beach Diet book -- you don't have to do the diet, but the recipes are really good.

Yeah, my pop lost like 35lbs on south beach, and it does have good recipes.

...anyway, I told myself I would go get wings for the game, but could only go after I finished some house cleaning, and then I purposefully cleaned until after 9pm when the wing place closed.
SOB I wanted wings so bad. In six more weeks I'm going to .25 wing night.

 

[fortunatesun]

roofus, I'd give a good (pharmaceutical grade) fish oil a try. Fish oils have those EPAs and DHAs that will help you lose the fat you're carrying:
Dietary Fats
Lot's of info in this one.What you're looking for in contained in the section: Eating Fat To Lose Fat. Start at 6-10 grams a day. You can bump this up to 15-20 grams if you want. You'll need to buy the liquid version as capsule form is too expensive.
As someone who needs to watch what he eats, I can tell you that this will make losing those %s of BF much less of an ordeal.

 

[Roofus]

roofus, I'd give a good (pharmaceutical grade) fish oil a try. Fish oils have those EPAs and DHAs that will help you lose the fat you're carrying:
Dietary Fats
Lot's of info in this one.What you're looking for in contained in the section: Eating Fat To Lose Fat. Start at 6-10 grams a day. You can bump this up to 15-20 grams if you want. You'll need to buy the liquid version as capsule form is too expensive.
As someone who needs to watch what he eats, I can tell you that this will make losing those %s of BF much less of an ordeal.

Thanks for the article.
I take a Complete EFA from Health from the Sun everyday. It's fish, flax, barrage oils, and Omega 3,6,9 all in one. This is over the counter, but was suggested by my pop, who is a pharmacist. He has never mentioned me trying a pharmacuetical grade. What is your opinion on that being better, and why?
Thanks.

 

[fortunatesun]

Pharmaceutical grade is going to be manufactured at a higher level of quality than ordinary fish oils. It's a fairly new product but more and more companies are adding a line. I've used both and IMHO you're getting more than the difference in what you pay for with a pharmaceutical grade. Everyone's different, though, maybe your dad has a sample size you can test out for him.

I like Health From The Sun also. They do a good job of hitting up the entire spectrum.

 

[Roofus]

I'll ask him to check it out. Thanks.

 

[Roofus]

I am on week 9 of 10 of my 5x5. So I would like to start planning my next routine, and I wanted you guys advice.

I should finish the 5x5 on the 19th of June, and then for the next 4-5 weeks I would like to focus primarily on biceps, lats, and abs.

So what excersizes would you guys suggest?

Thanks!

 

[Roofus]

I had a 3-point body fat done tonight. I wasn't planning on doing this until my goal date of mid-July. If you remember, last July is when I started back to the gym and was 25%bf. My goal was to hit 12% in 12 months. Well they were doing body composition tonight, so I figured I might as well see where I was at, and how much I had to go till my deadline of mid-July. I checked out at 12.2%bf! Woot! I'm ahead of schedule. It might just be able to hit below my goal by mid-July. I was very happy!

 

[SgtSlaughter]

screw numbers... although it's good motivation in the right direction for ya.

How's the mirror look? As long as your happy and on track... keep kickin' ass!

 

[Roofus]

screw numbers... although it's good motivation in the right direction for ya.

How's the mirror look? As long as your happy and on track... keep kickin' ass!

Mirror looks fine. But still barely showing abs...in the right light. I'm not finished until I'm ab'ing it up. But definitely good numbers. I think it really helps the mental aspect of the work knowing that you are seeing some progress.

Check my post about my next routine. I should finish the current one in 10 days, and I need to have something prepared.

Thanks for the encouragement!

 

[Roofus]

I'm about to finish my 5x5 on wed. Want to do around a 4 weeker or so concentrating on biceps, lats, and abs as per my previous post. Still looking for suggestions for a good routine or some good excersizes to try to build my own routine.
Thanks

 

[Roofus]

What about this?

Mon
barbell curls 3x8
dumbbell incline curls 2x8
forearm curls 3x8
Weighted Situp 3x8
Jackknife 3x10

Wed
Pull up close grip 3x8
Pull up wide grip 3x8
Front pulldown 3x8
Figure-8 Crunch 3x10
Standard Crunch 3x50-100

Fri
barbell curls 2x8
hammer curls 3x8
forearm twist 3x8
Weighted Situp 3x8
Pulse-up 3x10

 

[fortunatesun]

Roofus, I'd go to the Weightlifting Forum and click on the Training Information Vault sticky near the top of the page. The section you probably want is called: HST Training.

It would be a serious mistake to concentrate on just a few areas of your physique and ignore the rest. Your entire musculature is interconnected. If you ignore one part, you're hurting the whole. Just like a tree- you can water one part, but if the rest of the tree were to be deprived somehow it would die.

HST is designed for hypertrophy, or muscle growth. It will show you how to set up a balanced cycle that will be of maximum benefit to your gym progress. If you want to concentrate on some specific areas by all means do so. Just make sure you don't ignore the rest. After you read through the program take a look at journals posted by EF members in the HST section. You'll be able to see how some of our members have applied the program. I'm sure if you had a specific question you needed answered about HST they'd be happy to answer if you sent a PM.

 

[Roofus]

Awesome! Thanks!