damn, should have started a journal a long time ago...
i'm currently 160 lbs @ 10% body fat. i started eating right about 3 weeks or so ago. at that time i was still 160lbs and quite a bit chubbier around the gut, chest and arms. i should have done a bf test before i started the diet but i didn't know if i was going to be able to stick with it. about 6 months ago i was at 25% bf. but after 3 weeks on this diet i'm wearing pants that are 2 inches smaller, my muscles are bigger, everywhere. and i still weigh the same so this is definitely working as i don't appear to be losing muscle mass. i think i'm ready to start tweaking my diet now. my main goal at first was to eat right 6 times a day consistenly everyday. now i'm ready to see if my current diet needs to be modified or if i need to move food around.
when i first started diet:
pre workout:
coffee, creatine
post workout meal 1
protein drink w/skim milk (whey includes 2.5 g glutamine)
banana
meal 2
3 eggs
2 slices of wheat bread
8 oz glass skim milk
1 table spoon flaxseed oil
meal 3
4 to 6 oz fish
med russett potato
meal 4
can of tuna
2 slices wheat bread
meal 5
4 to 6 oz skinless boneless chicken breast
med russett potato
meal 6
protein drink w/skim milk (whey includes 2.5 g glutamine)
banana
after using this website diet:
pre workout meal 1
1 whole egg
5 egg whites
1 med green apple
creatine
16 oz water
post workout meal 2
protein drink w/water (whey includes 2.5 g glutamine)
1 med green apple
16 oz water
multivitamin
meal 3
4 - 6 oz chicken or sirloin or ground turkey or fish
6 oz sweet potato or 1/2 cup brown rice
1/2 cup carrot
1/cup broccoli
16 oz water
meal 4
4 - 6 oz chicken or sirloin or ground turkey or fish
6 oz sweet potato or 1/2 cup brown rice
1/2 cup carrot
1/cup broccoli
16 oz water
meal 5
4 - 6 oz chicken or sirloin or ground turkey or fish
1 med green apple
16 oz water
meal 6
protein drink w/water (whey includes 2.5 g glutamine)
1 tbl spoon flaxseed oil
16 oz water
extra meal <-- i eat this when i have time, typically earlier in the day on my off workout days.
1 can of tuna (sometimes mixed with a couple of table spoons of cottage cheese to help my craving for cheese. hmm...cottage cheese burger...mmm)
1 med green apple
16 oz water
foods now use:
skinless chicken breast
tuna
salmon
fresh fish
sirloin
turkey
whey protein
eggs
sweet potatos
brown rice
spinach
broccoli
apples
squash
cucumbers
grapefruit
flaxseed oil
i guess what i need to know now is, is there anything i should exclude or include or switch around. i never used to eat before working out in the morning so i just started eating before working out now. i had all the calories, protein, carbs and fats calculated to where roughly:
macro 40/40/20 or 35/45/20 or 45/35/20
bmr 2700
calories consumed a day 2400
these are just rough estimates as i'm still trying to get used to eating this often. i'm eating about 160+ grams of protein a day and i believe about the same in carbs. the rest of the fat i get is from the protein and flaxseed or cottage cheese. absolutely no junk food. oh and the workout schedule:
workout 1
chest
triceps
workout 2
hamstring
quads
workout 3
calves
shoulders
workout 4
back
traps
biceps
right now i'm doing 3 sets light, high reps then 2 sets of 6 to 8 reps for each body part incorporating drop sets and supersets. i've cut cardio and replaced it with 12 minute hiit a couple of times a week. so i guess my questions so far are.
1. how long should i go through a cutting phase?
2. how long should i go through a bulking phase?
3. should i worry about carb ups? <-- still don't know what that is yet.
4. is j'bo single?
5. should i incorporate cheat days if i'm used to eating like this now?
6. what is a good realistic bf % to have.
7. should i comsume more fish fats?
8. once my diet is where it should be, should i tweak any of it later if i'm getting positive results?
btw, it's pretty awesome that i know none of you and more than likely will never meet any of you but you guys have provided the best resources i think i'll ever need.
i'm currently 160 lbs @ 10% body fat. i started eating right about 3 weeks or so ago. at that time i was still 160lbs and quite a bit chubbier around the gut, chest and arms. i should have done a bf test before i started the diet but i didn't know if i was going to be able to stick with it. about 6 months ago i was at 25% bf. but after 3 weeks on this diet i'm wearing pants that are 2 inches smaller, my muscles are bigger, everywhere. and i still weigh the same so this is definitely working as i don't appear to be losing muscle mass. i think i'm ready to start tweaking my diet now. my main goal at first was to eat right 6 times a day consistenly everyday. now i'm ready to see if my current diet needs to be modified or if i need to move food around.
when i first started diet:
pre workout:
coffee, creatine
post workout meal 1
protein drink w/skim milk (whey includes 2.5 g glutamine)
banana
meal 2
3 eggs
2 slices of wheat bread
8 oz glass skim milk
1 table spoon flaxseed oil
meal 3
4 to 6 oz fish
med russett potato
meal 4
can of tuna
2 slices wheat bread
meal 5
4 to 6 oz skinless boneless chicken breast
med russett potato
meal 6
protein drink w/skim milk (whey includes 2.5 g glutamine)
banana
after using this website diet:
pre workout meal 1
1 whole egg
5 egg whites
1 med green apple
creatine
16 oz water
post workout meal 2
protein drink w/water (whey includes 2.5 g glutamine)
1 med green apple
16 oz water
multivitamin
meal 3
4 - 6 oz chicken or sirloin or ground turkey or fish
6 oz sweet potato or 1/2 cup brown rice
1/2 cup carrot
1/cup broccoli
16 oz water
meal 4
4 - 6 oz chicken or sirloin or ground turkey or fish
6 oz sweet potato or 1/2 cup brown rice
1/2 cup carrot
1/cup broccoli
16 oz water
meal 5
4 - 6 oz chicken or sirloin or ground turkey or fish
1 med green apple
16 oz water
meal 6
protein drink w/water (whey includes 2.5 g glutamine)
1 tbl spoon flaxseed oil
16 oz water
extra meal <-- i eat this when i have time, typically earlier in the day on my off workout days.
1 can of tuna (sometimes mixed with a couple of table spoons of cottage cheese to help my craving for cheese. hmm...cottage cheese burger...mmm)
1 med green apple
16 oz water
foods now use:
skinless chicken breast
tuna
salmon
fresh fish
sirloin
turkey
whey protein
eggs
sweet potatos
brown rice
spinach
broccoli
apples
squash
cucumbers
grapefruit
flaxseed oil
i guess what i need to know now is, is there anything i should exclude or include or switch around. i never used to eat before working out in the morning so i just started eating before working out now. i had all the calories, protein, carbs and fats calculated to where roughly:
macro 40/40/20 or 35/45/20 or 45/35/20
bmr 2700
calories consumed a day 2400
these are just rough estimates as i'm still trying to get used to eating this often. i'm eating about 160+ grams of protein a day and i believe about the same in carbs. the rest of the fat i get is from the protein and flaxseed or cottage cheese. absolutely no junk food. oh and the workout schedule:
workout 1
chest
triceps
workout 2
hamstring
quads
workout 3
calves
shoulders
workout 4
back
traps
biceps
right now i'm doing 3 sets light, high reps then 2 sets of 6 to 8 reps for each body part incorporating drop sets and supersets. i've cut cardio and replaced it with 12 minute hiit a couple of times a week. so i guess my questions so far are.
1. how long should i go through a cutting phase?
2. how long should i go through a bulking phase?
3. should i worry about carb ups? <-- still don't know what that is yet.
4. is j'bo single?
5. should i incorporate cheat days if i'm used to eating like this now?
6. what is a good realistic bf % to have.
7. should i comsume more fish fats?
8. once my diet is where it should be, should i tweak any of it later if i'm getting positive results?
btw, it's pretty awesome that i know none of you and more than likely will never meet any of you but you guys have provided the best resources i think i'll ever need.