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Hello All,
First of all, I am deeply impressed with how informative, scientific and inspiring this forum is. I’ve lurked and cruised for several weeks, assimilating work-out and nutrition tips, and incorporated these into my own individual goals and time lines. Thank you for this wealth!
Everybody is different and responds uniquely. However, after perusing details of Shadow’s 12-week Project, I’ve decided that this is the one that challenges me both mentally and physically. I am now in the first week. Today was Shoulders. It’s very exciting!!!
What I would hope to achieve here is some critique on my nutrition plan for my specific goals. A little background though. I’ve lifted on and off for 15 years, very athletic. Played a lot of tennis, ran track (400m) in High School. I started lifting heavy about five years ago – on an 8-week program a friend read in (I think…) Muscle & Fitness mag. It was the first time I ever trained on weight percentages from a 1 max rep. Very curious things happened to my buttocks…
At any rate, I haven’t been as diligent as I could have been in the ensuing years. And, so, voila, here I am.
Some stats: My body type is Mesomorph with a tad of Ecto (small joints). My body fat is dispersed evenly. Measurements from last Sunday (9/18)
Ht: 5.6”
Wt: 147
Calves – 13 ½”
Quads – 16.5”
Upper Thigh – 22 ¾”
Hips – 39”
Waist – 30”
Upper Chest – 35”
Chest – 38 ½”
Bicep – 13 ½”
Wrist – 6”
As you can visualize from these stats, I’m not svelte by any stretch of the imagination. A fifteen pound gain. Although I haven’t had my body fat tested, I’m sure I’m well over 25%.
I started training seriously again about four weeks ago, on a four-day split (before discovering Shadow’s program). Cardio was biking or running 3x week / 30-40 minutes. Two weeks ago I began eating 6 meals a day, plus a Whey Protein drink (I don’t eat chicken or red meat). Around 1800 cals average / day. Starchy carbs in AM until my fourth meal, then tuna or tofu for protein. I have a slight dairy intolerance.
These are my goals:
1. To refine my diet to cut body fat while maintaining endurance.
2. My weight goal is 135# by Dec 1 @ 17-18% body fat.
3. Increase weight on my overall lifts, especially squats and bench.
4. Increase endurance and speed on HITT sprints.
I believe Shadow’s diet for the woman he was training was very specific to her. So I’m having a heck of a time trying to tweak it for my needs and I’m not quite sure how to accomplish this. There is a plethora of info on calorie cycling, carb refeeds, Keto, carb cycling, etc. With the exception of dairy, I tolerate most foods. Get my fats from flax meal / flax oil, olive oil. Protein from tofu, soy, tuna or whey powder. Carbs from oats, sweet potatoes, veggies. I don’t eat sweets, white flour, white rice, sugars or alcohol. I can feel the muscle under all this fat. It just isn’t mobilizing as quickly as it used to :sheepish grin: I need to lean out and tighten up.
Any suggestions, insights, criticisms are greatly appreciated! I'm a hard worker, very disciplined, not afraid of muscle or steel, and seeking my personal best.
Thank you for your attention and I look forward to your replys.
First of all, I am deeply impressed with how informative, scientific and inspiring this forum is. I’ve lurked and cruised for several weeks, assimilating work-out and nutrition tips, and incorporated these into my own individual goals and time lines. Thank you for this wealth!
Everybody is different and responds uniquely. However, after perusing details of Shadow’s 12-week Project, I’ve decided that this is the one that challenges me both mentally and physically. I am now in the first week. Today was Shoulders. It’s very exciting!!!
What I would hope to achieve here is some critique on my nutrition plan for my specific goals. A little background though. I’ve lifted on and off for 15 years, very athletic. Played a lot of tennis, ran track (400m) in High School. I started lifting heavy about five years ago – on an 8-week program a friend read in (I think…) Muscle & Fitness mag. It was the first time I ever trained on weight percentages from a 1 max rep. Very curious things happened to my buttocks…
At any rate, I haven’t been as diligent as I could have been in the ensuing years. And, so, voila, here I am.
Some stats: My body type is Mesomorph with a tad of Ecto (small joints). My body fat is dispersed evenly. Measurements from last Sunday (9/18)
Ht: 5.6”
Wt: 147
Calves – 13 ½”
Quads – 16.5”
Upper Thigh – 22 ¾”
Hips – 39”
Waist – 30”
Upper Chest – 35”
Chest – 38 ½”
Bicep – 13 ½”
Wrist – 6”
As you can visualize from these stats, I’m not svelte by any stretch of the imagination. A fifteen pound gain. Although I haven’t had my body fat tested, I’m sure I’m well over 25%.
I started training seriously again about four weeks ago, on a four-day split (before discovering Shadow’s program). Cardio was biking or running 3x week / 30-40 minutes. Two weeks ago I began eating 6 meals a day, plus a Whey Protein drink (I don’t eat chicken or red meat). Around 1800 cals average / day. Starchy carbs in AM until my fourth meal, then tuna or tofu for protein. I have a slight dairy intolerance.
These are my goals:
1. To refine my diet to cut body fat while maintaining endurance.
2. My weight goal is 135# by Dec 1 @ 17-18% body fat.
3. Increase weight on my overall lifts, especially squats and bench.
4. Increase endurance and speed on HITT sprints.
I believe Shadow’s diet for the woman he was training was very specific to her. So I’m having a heck of a time trying to tweak it for my needs and I’m not quite sure how to accomplish this. There is a plethora of info on calorie cycling, carb refeeds, Keto, carb cycling, etc. With the exception of dairy, I tolerate most foods. Get my fats from flax meal / flax oil, olive oil. Protein from tofu, soy, tuna or whey powder. Carbs from oats, sweet potatoes, veggies. I don’t eat sweets, white flour, white rice, sugars or alcohol. I can feel the muscle under all this fat. It just isn’t mobilizing as quickly as it used to :sheepish grin: I need to lean out and tighten up.
Any suggestions, insights, criticisms are greatly appreciated! I'm a hard worker, very disciplined, not afraid of muscle or steel, and seeking my personal best.
Thank you for your attention and I look forward to your replys.
