Seahawks51 Getting Lean (Hopefully)

**Pepper** · 02-09-2003, 05:39 PM

Gonna try to keep a journal. Any and all comments appreciated.

**Pepper** · 02-09-2003, 05:45 PM

Diet for the day:
Meal 1:
1/2 Oatmeal with 1/2 scoop protien
4 egg whites / 1 whole egg

Meal 2:
one apple

Meal 3:
salad, small amount of cheddar plus som ff cheese
4 oz chicken breast
1/4 cup brown rice

Meal 4:
6 oz lean (93%/7%) ground beef (taco seasoning)
sprinkled with ff shreaded cheddar
1/2 apple

Meal 5:
2 scoops (52 grams) protien w/ heavy whipping cream

throught out the day, 4 cups of coffee and about 2 liters of water

no training today, did ridiculous legs yesterday and have a personal trainer session in the am.

Wife to take photos for me tonight but I am not sure I have the guts to post my fatness publically. We'll see....

**Pepper** · 02-09-2003, 05:45 PM

add to meal 2 one full egg (leftover from Meal 1)

**Pepper** · 02-09-2003, 05:47 PM

To any of you who may jump in to help/comment...I have a SERIOUS cheese addiction. That will be my undoing if not watched.

**Pepper** · 02-09-2003, 05:56 PM

Plan for Monday's Diet
Meal One
1/2 oatmeal
1 apple

***ONE HOUR of high intensity training - mixing cardio and weights***
Meal 2
post work out shake
2 scoops (52 grams protien)
heavy whipping cream
1 apple
1 diet coke

Meal 3
1 pouch of tuna
1 tablespoon Mayo (this is b/c I read I need a fat source, I can do without)
Spinnach salad
ff cheese
1 apple

Meal 4
Low-Carb Lean Body shake
1 tablespoon Flax oil

Meal 5
4 oz taco meat
1/4 cup brown rice

Meal 6 (pre-bedtime)
2 scoops protein (52 grams)
heaving cream

Doesn't seem to be enough protein.

**DaMayor** · 02-10-2003, 07:27 PM

I have a question..and I realize that there are many more qualified to address this than me, but what's with the heavy cream?

**Pepper** · 02-10-2003, 07:32 PM

fat-source...like milk but without the sugar.

**DaMayor** · 02-10-2003, 07:51 PM

That's kinda what I thought. I had heard w8, or someone recommend using a tablespoon of heavy or whipping cream with water when mixing protein drinks..as a way of avoiding the sugar and carbs, but didn't think it would be that great as the primary liquid in the shake. Hey, if it works...it works.

**Pepper** · 02-11-2003, 06:02 AM

Originally posted by DaMayor
That's kinda what I thought. I had heard w8, or someone recommend using a tablespoon of heavy or whipping cream with water when mixing protein drinks..as a way of avoiding the sugar and carbs, but didn't think it would be that great as the primary liquid in the shake. Hey, if it works...it works.

I just use a little bit, maybe 2 oz tops. I really have to watch my fat as I am toooooo big.

**DaMayor** · 02-11-2003, 06:30 AM

Welcome to the club. I need to drop (or convert) about 25-30 lbs. myself.

**Pepper** · 02-11-2003, 06:59 AM

per FitDay, Monday, 2/10 was:
2511 calories
42% fat/14% Carbs/44% Protein
total protein was 272 grams

**I Are Baboon** · 02-11-2003, 08:32 AM

Originally posted by Seahawks51
To any of you who may jump in to help/comment...I have a SERIOUS cheese addiction. That will be my undoing if not watched.

Cheese is good stuff.

**Pepper** · 02-11-2003, 10:51 AM

Tuesday 2/11 Diet:

Meal 1:
2 scoops Pro Complex (52g P)
2 oz heavy cream

Meal 2:
2 pouches Albacore
2 tablespoon Mayo
4 slices of FF Cheese (told ya about the cheese!)

<<planned meals>>
Meal 3
1 hard boiled egg
1 Protien Diet shake
1 tablespoon flaxseed oil

Meal 4
1 Protien Diet shake
1/2 Detour bar

--workout--
(a little worried I need more carbs pre-WO)

Meal 5
2 scoops Pro Complex

Meal 6
2 chicken breast fillets
1 cup steamed brocollie
little bit of ketchup

**Pepper** · 02-12-2003, 08:52 AM

per Fitday, 2/11

Cals 1989
36% fat/9% carbs/55% protein
79 g /48 g /270 grams

not bad....
10 min cardio...7 min walking/3 min jogging

Bench
15 x 135
10 x 185
20 x 225 ( really struggled here, could feel effect of low carbs/low cals)
5 x 275
4 x 305
2 x 315
1 x 365

Dumbell Bench Press
15 x 75's
10 x 85's
5 x 85's

Peckdeck
sets of 12, 10, 8 at weights I just don't recall

Incline bench machine
205 x 12
225 x 10
295 x 6

Dumbell Curls
45's x 15
55's x 8

Shoulder press
135 to exhaustion (forget how many)

completely out of energy, due to low carbs...had to quit.

**DaMayor** · 02-12-2003, 09:36 AM

Your weights sound pretty healthy. How long have you been at this?

**Pepper** · 02-12-2003, 09:41 AM

I have been lifting for about 3 years now. I have made enormous progress. I just seem to have the genetics to lift heavy. I do work hard, but I see alot of people working harder with less results, so I assume I was born with it.

As for dieting, about 2 weeks now. Keeping my cals in the 2000-2500 range. This is low, but I feel my metabolism is very good. I will up it if I start to slow down.

One day, I will get the guts to post my shirtless photo. If you look hard you can see good muscle mass but it is essentially hidden under fat. Yuck! That photo has done more to motivate me than anything else. Hard to run from a close-up photo of your fat arse.

You and I are the same age, where'd you grow up? School?

**DaMayor** · 02-12-2003, 10:08 AM

I reside right here in the great metropolis of Sumter. I didn't escape like the others.

I just noticed that your weights didn't sound like a beginner. I've been lifting off and on for a long time. I got out altogether for about a year or so, and now I'm basically starting over.
As for pics...I have my pride. I'm not THAT bad off...well, yeah I am. Damn cigarettes, wish I'd never started.

**Pepper** · 02-12-2003, 05:27 PM

2/12 diet
Meal 1
3/4 c Cream of Wheat
1 boiled egg

Meal 2
Low-Carb Lean Body
1 tablespoon flax seed oil

Meal 3
2 pouches tuna
1.5 tablespoon mayo

Meal 4
low-carb lean body
2 oz heavy cream

Meal 5
1.5 turkey sausage links
1.5 cup spinach, with ff cheese, 1.5 tbs newmans
1 slice bacon
1 boiled egg
1 oz peanuts

meal 6will be
2 scoops protien power (52 grams)
2 oz heavy cream

per fitday...
2509 cals
38% protein, 15% carbs, 47% fat
out of line, but wife made turkey sausage, had to eat some

there it is, if anyone cares...

**DaMayor** · 02-12-2003, 06:44 PM

Hey, at least you're keeping track, right? And you know the difference between good foods and borderline bad foods....some folks here have not a clue.

(I can hear P-Funk now...More Veggies! More Veggies!)

**Pepper** · 02-13-2003, 07:33 AM

Originally posted by DaMayor
Hey, at least you're keeping track, right? And you know the difference between good foods and borderline bad foods....some folks here have not a clue.

(I can hear P-Funk now...More Veggies! More Veggies!)

In an effort to "make up" for a poorer diet yesterday, after West Wing I went to the gym and did some cardio and very intense legs.

Hurting like hell today.

**DaMayor** · 02-13-2003, 08:27 AM

Hey, if it were easy everybody'd be doing it. Besides, with the exception of sodium nitrite, et al, what's a little turkey sausage going to do to you?

**I Are Baboon** · 02-13-2003, 10:09 AM

Hey Seahawks, what are your stats (height, weight, BF%)? Just curious.

Looks like you're doing pretty good.

**Pepper** · 02-13-2003, 10:20 AM

Originally posted by I Are Baboon
Hey Seahawks, what are your stats (height, weight, BF%)? Just curious.

Looks like you're doing pretty good.

Thanks! I am really serious this time, I think I am on the right track. I am worried my cals are a little too low for the long term, but for now, I think I am OK.

I am 6-4 and weigh about 300 lbs. I have been lifting very hard for about 3 years now and have a good bit of muscle mass. I just have a tube around my waste. %BF, I don't know and to be honest, ain't got the guts to find out.

here's a photo: (but i am down about 15 lbs from that leve)

**I Are Baboon** · 02-13-2003, 10:32 AM

Looks like you've got lots of muscle in that frame. Good luck! Keeping your calories in that range, you'll see results quickly.

BTW, you guys seriously need to do someting about your defense.

**DaMayor** · 02-13-2003, 12:52 PM

You've got that right, brother! I think I'm around 50% right now
.

Just keep doing what your doing, you'll get there.

**Pepper** · 02-13-2003, 07:16 PM

2/13 Diet:

Meal 1
3/4 cup Oatmean
1 1/4 scoop Protien power
small slice apple

Meal 2
Low Carb Lean Body
2 oz heavy cream

Meal 3
2 pounches (6 oz) tuna
3 slices ff cheese
1.5 tablespoon Mayo

Meal 4
Low Carb Lean Body

Meal 5
6 oz ground beef
4 oz chicken
1/4 cup cheese

Meal 6
1 scoop protein powder

4 flax capsules

per Fitday.com
cals 2532
fat 109g
carbs 87g
protein 297 g

**Pepper** · 02-14-2003, 09:16 AM

2/14

Meal 1
3/4 cup oatmeal
1/2 scoop protien
1 medium bananna
1 Propel water (20 cals)

**workout w/trainer **
10 min walk warmup
15 min abs
Lateral Raises 20 x 20
Smith rows (15 x 2)
Flat bench:
135 x 20
155 x 20
165 x 20 (but lame....I can REALLY feel the effect of reduced calories)
3 min jog (hell)

Incline dumbell flys
45 x 20
45 x 15
20 pushups
20 dips (bench)
This workout sucked, no strength at all but yet I am sore.

Meal 2 (post w/o)
2 scoops Simply Whey
2 oz heavy cream

-----------------

**P-funk** · 02-14-2003, 09:24 AM

Can I ask a question?
Why the heavy cream in th post w/o shake?
And why so many carbs pre w/o?
Also how many hours before working out are you eating that meal?

*okay three questions. sorry*

**Pepper** · 02-14-2003, 09:33 AM

Today, I went higher on the carbs b/c of the workout. I was dragging and I figured that 1) I would just burn them off and 2) would stay lower in carbs the rest of the day.

This meal is abour 1 hour before workout.

Heavy cream is to have a fat source with protien. Do you think that necessary?

Thanks for the help.

**P-funk** · 02-14-2003, 09:50 AM

Today, I went higher on the carbs b/c of the workout. I was dragging and I figured that 1) I would just burn them off and 2) would stay lower in carbs the rest of the day.

Some things to think about pre-workout nutrition:

1) If you have carbs before you workout your body is going to burn them for energy instead of fat.
2) If you are trying to lose fat there are a couple of different things you can try as far as a pre workout meal goes (these are just some ideas of mine and things that have worked for me in the past):
a) If you are trying to lose weight and you can handle it you
can try and w/o on an empty stomach. This is especially
good when doing cardio. When lifting weights on
an empty stomach use caution!
b) If you need something in your stomach before you work
out try having some protien and fat instead. This will
keep your carbs down so that your fat is more available
to be burned. Acutally the shake that you are drinking
post w/o with the heavy cream would probably work
better pre workout.

Heavy cream is to have a fat source with protien. Do you think that necessary?

You don't want the fat in your whey shake post w/o because it slows down the absorbtion of the protien. Drink the whey shake with water and that's it. This in my opinionis the only time it is okay to drink whey straight up. You have just finished excersising and you want to replenish your body quickly. That is why whey is good. Any other time of the day you can mix the whey with some fat (heavy cream or flax). After your post work out shake your next meal can come any where from 1-2 hrs later. This meal should be balanced out with protien and fat and maybe some slow burning carbs.

Just some of my ideas. I'm sure many others here have different ideas as well. See what work best for you

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