Pac0

Hey everyone, haven't posted here in a while, and I'm hoping to contribute more from now on. First off, I'd like to introduce myself by saying I'm now 17 years old, 6'1, and ~203lbs.

When I originally started my journey a year or two ago I was 225lbs, with a BF of around 28%, and I was doing Judo as my form of exercise, and nothing else. Soon after, I got mono, and was in bed for a good week or two, and dropped down to 215 lbs.

After that, I cut back my diet and ate almost no junk food and ended up getting down to ~ 190lbs @ ~22% BF (this would be my best estimate).

Now, since then I've gotten up to around 210lbs again, and I decided it was enough, and I'm tired of being a fatass, for lack of a better word.

I recently signed up for the gym and I'm on my third week. So far my exercises have been unorganized, as I am still getting a feel for my gym (24 hour fitness here in San Francisco), and I feel that now I have gotten a good feel for the gym. For the record, I generally did about 20 minutes of cardio on the bikes (which netted me ~180 calories each time) then went on to do 3-4 exercises of different muscle groups in the upper and lower body.

Now I want to focus on losing my keg and dropping to ~ 170 or 180lbs. I'm a pretty heavy set guy so I know it's going to take time, but I know the results are going to be worth it. I'm not going to be overambitious and say I have my routine planned, or my diet down, and I just need tips on more exercises, I'm looking for a bit more than that.

Basically, what I want to do is learn and give back to the community at the same time. I'm trying to create an informational packet that contains basic information for myself, and at the same time outline information people may need to start their own routine. I figure toilet reading is better than sitting at the computer digging through stickies.

To start, I'm going with the basics. I want to familiarize myself with the different terms in exercising/weightlifting, etc... My reference for this will be this:

Carbohydrate Cycling by Twin Peak

It has a few terms, and I have yet to read through all of it, but once I get through it I'll take what I found to be most helpful to me and try to summarize it, so I can refer to it at any time, quickly.

I have made myself an excel spreadsheet using google docs (great app, try it if you haven't already - docs.google.com I believe) so I can access it at all times to edit it. This spreadsheet is based off of the information here - http://www.ironmagazineforums.com/di...lan-meals.html (Male Cutting Plan...Meals)

This is all I have for now. Check back for more updates as I will be doing research whenever I have time. At this point I'm still a high school student, so I won't have too much time to work on it, but I'll do my best.

Now that you've practically read my life story, can anyone help me out? What should I be eating/focusing on if I'm looking to drop as much bf% as possible with no regard for muscle loss. I'm planning on (almost) literally tearing myself down and building myself up again, and I'm not going for the huge muscular look, I'm going for the toned muscle strength/endurance over muscle size look.

I figured there are many different ways to accomplish this, and the chart I made for myself based off of the "first 3 weeks" guide in the link I referred to is only one of them. Is this the best for me?


Thanks for reading, I hope I didn't bore you all to death.

Edit: I also read this article http://www.ironmagazineforums.com/di...cle-water.html (Damn good article on Water) and will be doing my best to integrate it into my diet, after all, how hard is it to drink a bit more water every day?

andrew1989

That twin peaks article is what my meal plan is based on. It is pretty clear on what to eat and what not to eat. Post a meal plan and ask for adjustments. You should also post your work out regiment.