Bladezz - Cut Journal

Bladezz · 03-05-2003, 11:55 AM

Stats 03/04/2003: F/37 - Weight : 158lbs - BF%: 18%

Goal: BF: 10-12% Gain LBM - increase muscular density.

* * * * * * * *
I have been BB for 6 mos. on circuit machines 3-4x week/15 machines and HIIT cardio 3-4x week for 40min. Just stopped cardio for 1 month and am now restarting a 2x a week HIIT / for 20-30min sessions gained 6lbs.

DIET: Calories for 6 mos. (up and down) anywhere from 1200-2000 calories cycling. Just finished higher caloric intake (4 week diet as suggested by Dr.P) my problem was getting P/C/F ratios
right.

TRAINING: Started free weights last week; 20lb DB's, Smith Machine, 45 Degree Incline Leg Machine and manual Squats (weighted bar).

Current schedule is 3-4x a week (one day of circuit- rest are free weights). Includes:

1 Day-Lats, Tricep, Rear Delts, Calves
1-Day Biceps, Pecs, Front and Side Delts
1 Day- Abs, Glutes, Hams

This week I started Supersets (Monday 03-03-03) increasing weights by 5-10% weekly.

PROBLEMS: My current problem is getting the muscular gains and tweaking diet to lose fat efficiently without sacrificing muscle.

Bladezz · 03-05-2003, 12:21 PM

DAILY MEAL: 03/04/2003:

************
BF% Goal= 10-12%
************

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

2 cup cooked oatmeal (old fashioned/pre-measured dry= 1 cup)
(48g carbs, 14g protein, 292 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)
1 cup real coffee (12 oz) w/splenda & cream
(1g carbs, 1g protein, 2g Fat, 40 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)

=53g Carbs, 19g protein, 14 Fat/Calories: 492

water 32oz.

Meal #2 /11:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

2 each Morningstar Chick Patties (vegan burger)
(30 carbs, 18 protein, 6 Fat/ 300 calories)
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)
1/4 cup egg salad (below)
(1 carb, 8 protein, 2 Fat/66 calories)

=32g Carbs, 27g Protein, 8 Fat/Calories: 376

(Egg Salad Recipe - Makes 1 cup)
4 hard boiled eggs (whites only)
(0 carbs, 14 protein, 68 calories)
2 hard boiled eggs (whole)
(0 carbs, 13 protein, 10 fat, 156 calories)
1 Tblsp. lite-mayo
(1 carbs, 4 protein , 40 cal)

Meal #3 /2:00p:
1/4 cup egg salad (above)
(1 carb, 8 protein, 2 Fat/66 calories)
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)

=2g Carbs, 9g Protein, 2 Fat/Calories: 76

Meal #4 /5:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Shake (w/water)
(2 carbs, 55 protein, 280 calories)

=2g Carbs, 55g Protein/Calories: 280

WORKOUT: None/ Off today
2 tsp. Creatine, Taurine, Glutamine

water 32 oz.

Meal #5 /8:00p:
1/2 serving - Protein Shake (w/water)
(1 carbs, 28 protein, 160 calories)

=1g Carbs, 28g Protein/Calories: 160

(1 Calcium and 1 Vitamin C (1000mg each)

******************************************
Today's Totals:
=60g Carbs., 138g Protein, 24g Fat - Calories: 1384
***********************************
Daily Ratios % (??): 46P/24C/30F (Fitday.com)

Daily Supplement Program:
***********************
Multi Vitamins
NO BCAA'S - RAN OUT!! Need to order MORE!!!
2 tsp. Creatine, Taurine, Glutamine: 30-40min.BEFORE training.
1 Antioxidant in A.M. and 1 AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium - Before bed
***********************

Does this look about right???? Almost.....suggestions?

**Jodi** · 03-05-2003, 01:31 PM

Quote:

Originally posted by Bladezz
DAILY MEAL: 03/04/2003:

************
BF% Goal= 10-12%
************

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

2 cup oatmeal (old fashioned) pre-measured
(48g carbs, 14g protein, 292 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)
1 cup real coffee (12 oz) w/splenda & cream
(1g carbs, 1g protein, 2g Fat, 40 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)

=53g Carbs, 19g protein, 14 Fat/Calories: 492

water 32oz.

What kind of Oats and Cream do you have? 1/2C of Regular Old Fashioned Oats is 27G if you are eating 2 C then first of DAMN thats alot of Oats and secondly WAY too many Carbs. The cream, what kind because Heavy Whipping Cream should be the one you are using and that has 5G Fat per Tablespoon. Only use Heavy Whipping Cream.
Wheres the Protein - You need to add some eggs here

Meal #2 /11:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

2 each Morningstar Chick Patties (vegan burger)
(30 carbs, 18 protein, 6 Fat/ 300 calories)
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)
1/4 cup egg salad (below)
(1 carb, 8 protein, 2 Fat/66 calories)

=32g Carbs, 27g Protein, 8 Fat/Calories: 376

Again not enough Protein, you need better carb choices (oats, sweet potato, brown rice, apple, berries, peaches, grapefruit). Not enough fat! Look in my journal, Tigress, Britney's journal for meal ideas if you want

(Egg Salad Recipe - Makes 1 cup)
4 hard boiled eggs (whites only)
(0 carbs, 14 protein, 68 calories)
2 hard boiled eggs (whole)
(0 carbs, 13 protein, 10 fat, 156 calories)
1 Tblsp. lite-mayo
(1 carbs, 4 protein , 40 cal)

Get rid of the Low Fat Mayo and go for the Full Fat stuff.

Meal #3 /2:00p:
1/4 cup egg salad (above)
(1 carb, 8 protein, 2 Fat/66 calories)
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)

=2g Carbs, 9g Protein, 2 Fat/Calories: 76

This is not a meal! Not enough Protein or Fat and not enough Veggies

Meal #4 /5:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Shake (w/water)
(2 carbs, 55 protein, 280 calories)

=2g Carbs, 55g Protein/Calories: 280

You need to add some fat here. How bout adding 3T. Heavy Whipping Cream and some berries to your shake or a T. Flax Seed Oil

WORKOUT: None/ Off today
2 tsp. Creatine, Taurine, Glutamine

water 32 oz.

Meal #5 /8:00p:
1/2 serving - Protein Shake (w/water)
(1 carbs, 28 protein, 160 calories)

=1g Carbs, 28g Protein/Calories: 160

Same as above

(1 Calcium and 1 Vitamin C (1000mg each)

******************************************
Today's Totals:
=60g Carbs., 138g Protein, 24g Fat - Calories: 1384
***********************************
Daily Ratios % (??): 46P/24C/30F (Fitday.com)

Daily Supplement Program:
***********************
Multi Vitamins
NO BCAA'S - RAN OUT!! Need to order MORE!!!
2 tsp. Creatine, Taurine, Glutamine: 30-40min.BEFORE training.
1 Antioxidant in A.M. and 1 AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium - Before bed
***********************

Does this look about right???? Almost.....suggestions?

You are not getting enough food. You need more protein, fat and veggies and better carb choices. Did you read the Best Nutritional Threads yet?

Bladezz · 03-05-2003, 01:50 PM

If I add 4 Tblsp. Udo's, my calories will be just over 1900
+ add the Tonalin CLA supplement, it has 3gr per serving
and I take 3 pills per day, so add another 90 calories.

Total = 1990 calories

So, basically just add more green veggies and adding a bit of of each P/C/F in each meal? Or have them (ratios) equal at the end of day??

Does it really matter?

**Jodi** · 03-05-2003, 02:02 PM

I think you need to rework your whole meal plan. Some meals had barely enough food to feed a mouse while others had too much of something else. You want each meal to be just equal in your Protein and Fat. You really need more veggies and adjust your carbs. Does this make sense??

Bladezz · 03-05-2003, 02:06 PM

So, then the ratios must equal out at "EACH" meal I eat to get 40P/20C/30F ?

This diet thing is totally screwing me up! Dr.P already explained it and I still don't get it

What is diff. betw. the whipping cream and regular cream?? Just fat content not flavor? I use it in coffee and oatmeal....so I would need 3 Tblsp per meal of whipping cream, or substitute with Udo's (this will give me the 15g FAT ratio per meal)?

I can just pick a Nutrition Program from the Best Nutritional Thread??

**Jodi** · 03-05-2003, 02:14 PM

Where do you get 30G of Fat per meal

? You only want 15G of Fat per meal

Each meal

Meal 1: 40P, 25C, 15F
Meal 2: 40P, 5C, 15F
Meal 3: 40P, 25C, 15F
Meal 4: 40P, 25C, 15F
Meal 5: 40P, 5C, 15F
Meal 6: 40P, 0C, 15F

I believe this is about right for you. w8?? DP??

The difference in the cream is the fat but Heavy Cream doesn't have any sugar in it.

Dr. Pain · 03-05-2003, 02:44 PM

Quote:

Originally posted by Jodi
Where do you get 30G of Fat per meal

? You only want 15G of Fat per meal

Each meal

Meal 1: 40P, 25C, 15F
Meal 2: 40P, 5C, 15F
Meal 3: 40P, 25C, 15F
Meal 4: 40P, 25C, 15F
Meal 5: 40P, 5C, 15F
Meal 6: 40P, 0C, 15F

I believe this is about right for you. w8?? DP??

The difference in the cream is the fat but Heavy Cream doesn't have any sugar in it.

Jodi...your doing a gr8 job of mentoring here!

I'd like you to continue here w/our help if you would?

With the "concepts" that Jodi is giving you......we just need to take is a little more slowly......B, you said you just finished a reset, but didn't say at what calorie level...however you did mention you'd been between 1200-2000..so Jodi has given you a touch too much....in hopes of raising your metabolism even more and leaving room for lots of tweaks.

I think we can lower you from the above 2110 cals

Meal 1: 35P, 25C, 15F
Meal 2: 35P, 5C, 15F (berries)
Meal 3: 35P, 25C, 15F
Meal 4: 35P, 5C, 15F (berries)
Meal 5: 35P, 15C, 15F
Meal 6: 35P, 0C, 15F

210 P 75 C 90 F or 1950 calories....at least for a few weeks, and see how you body reacts?

Jodi is 'our' expert meal planner also

DP

Bladezz · 03-05-2003, 03:00 PM

Not 30g per meal meant per day totals at % =40/20/30.

"Three tbsp of heavy whipping cream = (15 grams fat)" in

thread under "Mod.Fat, Hi Protein, Low Carb Diet" ...

http://www.ironmagazineforums.com/sh...&threadid=4845 (High Fat/Protein, Low Carb Diet)

Also, Udo's is 15g (practically) per Tblsp. and 135 calories.

I am currently looking in thread for metabolism diet here:
http://www.ironmagazineforums.com/at...=&postid=74350

I think I was on the #2 with Dr.Pain (to even out metabolism) but I kept messing up ratios.

Bladezz · 03-05-2003, 03:19 PM

Are these % or grams?? And I just finished 4 weeks of 1500-1900 calorie cycling....gained 6 lbs (as i mentioned)

So I have to continue to stay at this level...1900 calories a day???? I will be a cow.....

Meal 1: 35P, 25C, 15F
Meal 2: 35P, 5C, 15F (berries)
Meal 3: 35P, 25C, 15F
Meal 4: 35P, 5C, 15F (berries)
Meal 5: 35P, 15C, 15F
Meal 6: 35P, 0C, 15F
1950 calories

Dr. Pain · 03-05-2003, 03:29 PM

Quote:

Originally posted by Dr. Pain

With the "concepts" that Jodi is giving you......we just need to take is a little more slowly......B, you said you just finished a reset, but didn't say at what calorie level...however you did mention you'd been between 1200-2000..so Jodi has given you a touch too much....in hopes of raising your metabolism even more and leaving room for lots of tweaks.

DP

See that was the question? Where have you been? These are grams..and there is a big difference between calories and calories getting your macros correct

We can lower this slightly, but your daily's should not have cycled between 1500 and 2000, they needed to be constant..and elevated gradually in steps (I said Gradual), cuz we STILL don't know where you've been?

Revised:

Meal 1: 35P, 25C, 12F
Meal 2: 35P, 5C, 12F (berries)
Meal 3: 35P, 25C, 12F
Meal 4: 35P, 5C, 12F (berries)
Meal 5: 35P, 10C, 12F
Meal 6: 35P, 0C, 12F

210 P 70 C 72 F ........ 1768 but that's only 11 calories per pound, so I see where Jodi got here figures. You now have a more limited space to drop calories!

DP

Bladezz · 03-05-2003, 03:42 PM

SOooooo, if my macros wer NOT corrrect, the weight I gained was mostly fat.... correct

based on info ....posted by W8

"My own notes....

"Protein can still be turned into sugar w/o fat or fibre in the same meal...make sure you eat it together."

http://www.ironmagazineforums.com/sh...&threadid=4845 (High Fat/Protein, Low Carb Diet)

Dr. Pain · 03-05-2003, 05:04 PM

Quote:

Originally posted by Bladezz
So, then the ratios must equal out at "EACH" meal I eat to get 40P/20C/30F ? YES, but we use grams...the ratios were only intial guidelines

This diet thing is totally screwing me up! Dr.P already explained it and I still don't get it

What is diff. betw. the whipping cream and regular cream?? Just fat content not flavor? I use it in coffee and oatmeal....so I would need 3 Tblsp per meal of whipping cream, or substitute with Udo's (this will give me the 15g FAT ratio per meal)?

I can just pick a Nutrition Program from the Best Nutritional Thread??

I think you meant 50%....not 40%

Quote:

Originally posted by Bladezz
DAILY MEAL: 03/04/2003:

************
BF% Goal= 10-12%
************

******************************************
Today's Totals:
=60g Carbs., 138g Protein, 24g Fat - Calories: 1384
***********************************
Daily Ratios % (??): 46P/24C/30F (Fitday.com)

Daily Supplement Program:
***********************
Multi Vitamins
NO BCAA'S - RAN OUT!! Need to order MORE!!!
2 tsp. Creatine, Taurine, Glutamine: 30-40min.BEFORE training.
1 Antioxidant in A.M. and 1 AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium - Before bed
***********************

Does this look about right???? Almost.....suggestions?

OK.....take Calcium w/food always, and BCAA's are not needed till near the end of the cut...if at all.

Quote:

60g Carbs., 138g Protein, 24g Fat - Calories: 1384[/b]

Looks like a reversion to Fat Phobia..and there is no way 24 grams of fat is 30% of 1384 (we use those ratios only as a starting point btw, and then lower carbs and raise fat from there)

I think Jodi's comment:

Quote:

Originally posted by Jodi
I think you need to rework your whole meal plan. Some meals had barely enough food to feed a mouse while others had too much of something else. You want each meal to be just equal in your Protein and Fat. You really need more veggies and adjust your carbs. Does this make sense??

Which leads to Jodi's and my confusion, and the question of HOW you made your new meal plan!

If you followed Woman's number two :

http://www.ironmagazineforums.com/at...&postid=74350&

You got very balanced meals....and something very close to what we are giving you. It's also NEVER about BW, but Body Composition..if you lifted hard and curtailed cardio on #2, it most likey acted as a "Hardening program...and good percentage of what you gainned is LBM...only more details from you, clothes fit, measurements, appearance, or skinfolds will tell the whole story???

Please review the CUT STARTS HERE posting rules so we can have some more measurements to serve as guidlines to track your progress....versus I gained 6 pounds! Please take another crack at meal planning using the second "revised" numbers we gave you. Please post your daily water, we'd like to see 4-6 L with the protein levels we have suggested.

and Please ask questions, we are here to help

DP

**Jodi** · 03-05-2003, 06:16 PM

Now I'm confused again????

Dr. Pain · 03-05-2003, 06:41 PM

Crap!

DP

**Jodi** · 03-05-2003, 06:42 PM

Bladezz · 03-06-2003, 09:08 AM

I really appreciate all your help !!

But like I said, this diet thing is all that is screwing me up sooooo bad. I know there is a diet for bulk which is what I thought I was doing - 4 weeks (and lifting heavy) so now, I want to lean out more and do the "cut" diet for 4-5 weeks then the "maintenance diet". My next measurement is coming up this 03/20/03 7point test. I do it once a month (every4-5weeks), should I do it more often??

I have been on Creatine, Glutamine, Taurine supp. and I think most of what I gained is water anyway - feel bloated.

I will go back and re-read posts and if I have any questions, I will ask AGAIN ...and again...and again.....

Thanx a bunch! And...I will post by rules CUTTING, stats in few...

Dr. Pain · 03-06-2003, 03:42 PM

I saw your stats

First thing....let's at least double that water intake

Post your revised meals soon....so Jodi, w8 and I can take a look and critique....It looks like your gonna do very well

DP

Bladezz · 03-06-2003, 03:47 PM

Kewl!!

Wow...I feel betta already

Thanx!

Bladezz · 03-07-2003, 11:08 AM

DAILY MEAL: 03/05/2003:

************
BF Goal= 10-12%
************

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

2 cup oatmeal (old fashioned) pre-measured
(48g carbs, 14g protein, 292 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)
1 cup real coffee (12 oz) w/splenda & cream
(1g carbs, 1g protein, 2g Fat, 40 calories)
4 TBS reg. cream
(2g carbs, 2g protein, 6g Fat, 80 calories)

=53g Carbs, 19g protein, 14 Fat/Calories: 492

water 32oz.

Meal #2 /11:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1cup chopped Romaine
(1 carb, 1 protein, 10 calories)
1/4 cup egg salad (below)
(1 carb, 8 protein, 2 Fat/66 calories)
Apple (medium)
(21 carb, 0 protein, 81 calories)

=24g Carbs, 9g Protein, 2 Fat/Calories: 157

Meal #3 /2:00p:
3.5 oz. Sardines (Oil drained)
(0 carb, 23 Protein, 11 Fat, 191 calories)
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)

=1g Carbs, 24g Protein, 11 Fat/Calories: 201

Meal #4 /5:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine
(2 carbs, 55 protein, 280 calories)
COLUMBO no-fat,Yogurt,
(8 protein, 16 carbs, 110 calories)

=10g Carbs, 71g Protein/Calories: 390

WORKOUT: Legs: Glutes, Hams, Quads
water 32 oz.

Meal #5 /8:00p:
1 serving - Protein Shake (w/water)
(2 carbs, 55 protein, 280 calories)

=2g Carbs, 55g Protein/Calories: 280

(1 Calcium and 1 Vitamin C (1000mg each)

******************************************
Today's Totals:
=90g Carbs., 178g Protein, 27g Fat - Calories: 1520
***********************************

Daily Supplement Program:
***********************
Multi Vitamins
NO BCAA'S - RAN OUT!! Need to order MORE!!!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Bladezz · 03-07-2003, 11:10 AM

DAILY MEAL: 03/06/2003:

************
BF Goal= 10-12%
************

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

MetRx Bar/Roasted Peanut - no time for breakfast

(29 Carbs, 31 Protein, 9 Fat, 320 calories)
1 cup real coffee (12 oz) w/splenda
(1g carbs, 1g protein, 2g Fat, 40 calories)
4 TBS reg. cream - 2 fl.oz.
(2g carbs, 2g protein, 6g Fat, 80 calories)

=32g Carbs, 34g protein, 17 Fat/Calories: 440

Meal #2 /11:00am:
1cup chopped Romaine
(1 carb, 1 protein, 10 calories)
1/2 cup egg salad (below)
(2 carb, 16 protein, 4 Fat/132 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)

=3g Carbs, 17g Protein, 18.5 Fat/Calories: 277

water 32oz.

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1 cup chopped Romaine
(1 carb, 1 protein, 10 calories)
1 each Morningstar Chick Patties (vegan burger)
(15 carbs, 9 protein, 3 Fat/ 150 calories)
1/2 cup egg salad (below)
(2 carb, 16 protein, 4 Fat/132 calories)

=18g Carbs, 26g Protein, 7 Fat/Calories: 292

Meal #4 /5:00p:

Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine
(2 carbs, 55 protein, 280 calories)

=2g Carbs, 55g Protein/Calories: 280

WORKOUT 6:00pm: BACK- Lats, Superset Bi's and Tri's
water 32 oz.

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)
1- Calcium (1000mg)
1- Vitamin C (1000mg each)

2 turkey burger patties 4oz.raw
(2 carbs, 33 protein, 16 Fat, 280 calories)

=2g Carbs, 33g Protein, 16 Fat/Calories: 280
water 32 oz.
******************************************
Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea.
Today's Totals:
=57g Carbs., 165g Protein, 67.5g Fat - Calories: 1659
***********************************

Daily Supplement Program:
***********************
Multi Vitamins
NO BCAA'S - RAN OUT!! But was told NOT to use unless on CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Bladezz · 03-07-2003, 12:07 PM

DAILY MEAL: 03/07/2003:

************
BF Goal= 10-12%
************

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry
(24g carbs, 7g protein, 146 calories)
1 turkey burger patties 4oz.raw
(0 carbs, 16 protein, 8 Fat, 140 calories)
1 cup real coffee (12 oz) w/splenda
(1g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1g carbs, 1g protein, 15g Fat, 140 calories)

=26g Carbs, 25g protein, 23 Fat/Calories: 466

Meal #2 /11:30am:
1 whole egg
(0 carbs, 6 protein, 5 Fat, 78 Calories
1 each Morningstar Chick Patties (vegan burger)
(15 carbs, 9 protein, 3 Fat/ 150 calories)
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)
1 TBL Thousand Island Dressing (added 1/4 tsp.cayenne pepper)
(2g carbs, 0, Protein, 6g Fat, 59 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)

=21g Carbs, 16g Protein, 28.5 Fat/Calories: 439

water 32oz.

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1/2 cup sweet potato (boiled/peeled)
(24 carbs, 2 protein, 3 Fat/ 126 calories)
1 each Morningstar Chick Patties (vegan burger)
(15 carbs, 9 protein, 3 Fat/ 150 calories)
2 egg whites
(1 carbs, 7 protein, 0 Fat/ 33 calories)

=40g Carbs, 18g Protein, 6 Fat/Calories: 309

Meal #4 /5:00p:

Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine
(2 carbs, 55 protein, 280 calories)

=2g Carbs, 55g Protein/Calories: 280

WORKOUT 6:00pm: HIIT 30 min. (No Bi's and Tri's yesterday, just front
side & rear deltoids, lats, upper lower back)

water 32 oz.

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)
1- Calcium (1000mg)
1- Vitamin C (1000mg each)

1 turkey burger patties 4oz.raw
(0 carbs, 16 protein, 8 Fat, 140 calories)

=0g Carbs, 16g Protein, 8 Fat/Calories: 140
water 32 oz.
******************************************
Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea.
CLA Totals: add 90 calories to total below.
=89g Carbs., 130g Protein, 65.5g Fat - Calories: 1724
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

03-05-2003, 11:55 AM	#1
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Bladezz - Cut Journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Stats 03/04/2003: F/37 - Weight : 158lbs - BF%: 18% Goal: BF: 10-12% Gain LBM - increase muscular density. * * * * * * * * I have been BB for 6 mos. on circuit machines 3-4x week/15 machines and HIIT cardio 3-4x week for 40min. Just stopped cardio for 1 month and am now restarting a 2x a week HIIT / for 20-30min sessions gained 6lbs. DIET: Calories for 6 mos. (up and down) anywhere from 1200-2000 calories cycling. Just finished higher caloric intake (4 week diet as suggested by Dr.P) my problem was getting P/C/F ratios right. TRAINING: Started free weights last week; 20lb DB's, Smith Machine, 45 Degree Incline Leg Machine and manual Squats (weighted bar). Current schedule is 3-4x a week (one day of circuit- rest are free weights). Includes: 1 Day-Lats, Tricep, Rear Delts, Calves 1-Day Biceps, Pecs, Front and Side Delts 1 Day- Abs, Glutes, Hams This week I started Supersets (Monday 03-03-03) increasing weights by 5-10% weekly. PROBLEMS: My current problem is getting the muscular gains and tweaking diet to lose fat efficiently without sacrificing muscle. Last edited by Bladezz : 03-06-2003 at 11:04 AM.
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03-05-2003, 12:21 PM	#2
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/04/2003: ********** BF% Goal= 10-12% ******** Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) 2 cup cooked oatmeal (old fashioned/pre-measured dry= 1 cup) (48g carbs, 14g protein, 292 calories) 4 TBS reg. cream (2g carbs, 2g protein, 6g Fat, 80 calories) 1 cup real coffee (12 oz) w/splenda & cream (1g carbs, 1g protein, 2g Fat, 40 calories) 4 TBS reg. cream (2g carbs, 2g protein, 6g Fat, 80 calories) =53g Carbs, 19g protein, 14 Fat/Calories: 492 water 32oz. Meal #2 /11:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 2 each Morningstar Chick Patties (vegan burger) (30 carbs, 18 protein, 6 Fat/ 300 calories) 1cup chopped Romaine (1 carb, 1 protein, 10 calories) 1/4 cup egg salad (below) (1 carb, 8 protein, 2 Fat/66 calories) =32g Carbs, 27g Protein, 8 Fat/Calories: 376 (Egg Salad Recipe - Makes 1 cup) 4 hard boiled eggs (whites only) (0 carbs, 14 protein, 68 calories) 2 hard boiled eggs (whole) (0 carbs, 13 protein, 10 fat, 156 calories) 1 Tblsp. lite-mayo (1 carbs, 4 protein , 40 cal) Meal #3 /2:00p: 1/4 cup egg salad (above) (1 carb, 8 protein, 2 Fat/66 calories) 1cup chopped Romaine (1 carb, 1 protein, 10 calories) =2g Carbs, 9g Protein, 2 Fat/Calories: 76 Meal #4 /5:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) Protein Shake (w/water) (2 carbs, 55 protein, 280 calories) =2g Carbs, 55g Protein/Calories: 280 WORKOUT: None/ Off today 2 tsp. Creatine, Taurine, Glutamine water 32 oz. Meal #5 /8:00p: 1/2 serving - Protein Shake (w/water) (1 carbs, 28 protein, 160 calories) =1g Carbs, 28g Protein/Calories: 160 (1 Calcium and 1 Vitamin C (1000mg each) ************************************** Today's Totals: =60g Carbs., 138g Protein, 24g Fat - Calories: 1384 ******************************* Daily Ratios % (??): 46P/24C/30F (Fitday.com) Daily Supplement Program: ******************* Multi Vitamins NO BCAA'S - RAN OUT!! Need to order MORE!!! 2 tsp. Creatine, Taurine, Glutamine: 30-40min.BEFORE training. 1 Antioxidant in A.M. and 1 AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium - Before bed ********************* Does this look about right???? Almost.....suggestions? Last edited by Bladezz : 03-05-2003 at 03:31 PM.
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03-05-2003, 02:06 PM	#6
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	So, then the ratios must equal out at "EACH" meal I eat to get 40P/20C/30F ? This diet thing is totally screwing me up! Dr.P already explained it and I still don't get it What is diff. betw. the whipping cream and regular cream?? Just fat content not flavor? I use it in coffee and oatmeal....so I would need 3 Tblsp per meal of whipping cream, or substitute with Udo's (this will give me the 15g FAT ratio per meal)? I can just pick a Nutrition Program from the Best Nutritional Thread?? Last edited by Bladezz : 03-05-2003 at 02:24 PM.
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03-05-2003, 02:14 PM	#7
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Where do you get 30G of Fat per meal ? You only want 15G of Fat per meal Each meal Meal 1: 40P, 25C, 15F Meal 2: 40P, 5C, 15F Meal 3: 40P, 25C, 15F Meal 4: 40P, 25C, 15F Meal 5: 40P, 5C, 15F Meal 6: 40P, 0C, 15F I believe this is about right for you. w8?? DP?? The difference in the cream is the fat but Heavy Cream doesn't have any sugar in it.
	Essence EFA

03-05-2003, 03:00 PM	#9
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Not 30g per meal meant per day totals at % =40/20/30. "Three tbsp of heavy whipping cream = (15 grams fat)" in thread under "Mod.Fat, Hi Protein, Low Carb Diet" ... http://www.ironmagazineforums.com/sh...&threadid=4845 (High Fat/Protein, Low Carb Diet) Also, Udo's is 15g (practically) per Tblsp. and 135 calories. I am currently looking in thread for metabolism diet here: http://www.ironmagazineforums.com/at...=&postid=74350 I think I was on the #2 with Dr.Pain (to even out metabolism) but I kept messing up ratios. Last edited by Bladezz : 03-05-2003 at 03:12 PM.
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03-05-2003, 01:50 PM	#4
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	If I add 4 Tblsp. Udo's, my calories will be just over 1900 + add the Tonalin CLA supplement, it has 3gr per serving and I take 3 pills per day, so add another 90 calories. Total = 1990 calories So, basically just add more green veggies and adding a bit of of each P/C/F in each meal? Or have them (ratios) equal at the end of day?? Does it really matter?
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03-05-2003, 02:02 PM	#5
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	I think you need to rework your whole meal plan. Some meals had barely enough food to feed a mouse while others had too much of something else. You want each meal to be just equal in your Protein and Fat. You really need more veggies and adjust your carbs. Does this make sense??
	Essence EFA

03-05-2003, 03:19 PM	#10
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Are these % or grams?? And I just finished 4 weeks of 1500-1900 calorie cycling....gained 6 lbs (as i mentioned) So I have to continue to stay at this level...1900 calories a day???? I will be a cow..... Meal 1: 35P, 25C, 15F Meal 2: 35P, 5C, 15F (berries) Meal 3: 35P, 25C, 15F Meal 4: 35P, 5C, 15F (berries) Meal 5: 35P, 15C, 15F Meal 6: 35P, 0C, 15F 1950 calories
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03-05-2003, 03:42 PM	#12
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	SOooooo, if my macros wer NOT corrrect, the weight I gained was mostly fat.... correct based on info ....posted by W8 "My own notes.... "Protein can still be turned into sugar w/o fat or fibre in the same meal...make sure you eat it together." http://www.ironmagazineforums.com/sh...&threadid=4845 (High Fat/Protein, Low Carb Diet) Last edited by Bladezz : 03-05-2003 at 04:04 PM.
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03-05-2003, 06:16 PM	#14
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Now I'm confused again????
	Essence EFA

03-05-2003, 06:41 PM	#15
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Crap! DP

03-05-2003, 06:42 PM	#16
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1
	Essence EFA

03-06-2003, 09:08 AM	#17
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I really appreciate all your help !! But like I said, this diet thing is all that is screwing me up sooooo bad. I know there is a diet for bulk which is what I thought I was doing - 4 weeks (and lifting heavy) so now, I want to lean out more and do the "cut" diet for 4-5 weeks then the "maintenance diet". My next measurement is coming up this 03/20/03 7point test. I do it once a month (every4-5weeks), should I do it more often?? I have been on Creatine, Glutamine, Taurine supp. and I think most of what I gained is water anyway - feel bloated. I will go back and re-read posts and if I have any questions, I will ask AGAIN ...and again...and again..... Thanx a bunch! And...I will post by rules CUTTING, stats in few... Last edited by Bladezz : 03-13-2003 at 09:19 AM.
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03-06-2003, 03:42 PM	#18
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	I saw your stats First thing....let's at least double that water intake Post your revised meals soon....so Jodi, w8 and I can take a look and critique....It looks like your gonna do very well DP

03-06-2003, 03:47 PM	#19
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Kewl!! Wow...I feel betta already Thanx!
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03-07-2003, 11:08 AM	#20
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/05/2003: ********** BF Goal= 10-12% ******** Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) 2 cup oatmeal (old fashioned) pre-measured (48g carbs, 14g protein, 292 calories) 4 TBS reg. cream (2g carbs, 2g protein, 6g Fat, 80 calories) 1 cup real coffee (12 oz) w/splenda & cream (1g carbs, 1g protein, 2g Fat, 40 calories) 4 TBS reg. cream (2g carbs, 2g protein, 6g Fat, 80 calories) =53g Carbs, 19g protein, 14 Fat/Calories: 492 water 32oz. Meal #2 /11:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1cup chopped Romaine (1 carb, 1 protein, 10 calories) 1/4 cup egg salad (below) (1 carb, 8 protein, 2 Fat/66 calories) Apple (medium) (21 carb, 0 protein, 81 calories) =24g Carbs, 9g Protein, 2 Fat/Calories: 157 Meal #3 /2:00p: 3.5 oz. Sardines (Oil drained) (0 carb, 23 Protein, 11 Fat, 191 calories) 1cup chopped Romaine (1 carb, 1 protein, 10 calories) =1g Carbs, 24g Protein, 11 Fat/Calories: 201 Meal #4 /5:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine (2 carbs, 55 protein, 280 calories) COLUMBO no-fat,Yogurt, (8 protein, 16 carbs, 110 calories) =10g Carbs, 71g Protein/Calories: 390 WORKOUT: Legs: Glutes, Hams, Quads water 32 oz. Meal #5 /8:00p: 1 serving - Protein Shake (w/water) (2 carbs, 55 protein, 280 calories) =2g Carbs, 55g Protein/Calories: 280 (1 Calcium and 1 Vitamin C (1000mg each) ************************************** Today's Totals: =90g Carbs., 178g Protein, 27g Fat - Calories: 1520 ******************************* Daily Supplement Program: ******************* Multi Vitamins NO BCAA'S - RAN OUT!! Need to order MORE!!! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
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03-07-2003, 11:10 AM	#21
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/06/2003: ********** BF Goal= 10-12% ******** Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) MetRx Bar/Roasted Peanut - no time for breakfast (29 Carbs, 31 Protein, 9 Fat, 320 calories) 1 cup real coffee (12 oz) w/splenda (1g carbs, 1g protein, 2g Fat, 40 calories) 4 TBS reg. cream - 2 fl.oz. (2g carbs, 2g protein, 6g Fat, 80 calories) =32g Carbs, 34g protein, 17 Fat/Calories: 440 Meal #2 /11:00am: 1cup chopped Romaine (1 carb, 1 protein, 10 calories) 1/2 cup egg salad (below) (2 carb, 16 protein, 4 Fat/132 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) =3g Carbs, 17g Protein, 18.5 Fat/Calories: 277 water 32oz. Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1 cup chopped Romaine (1 carb, 1 protein, 10 calories) 1 each Morningstar Chick Patties (vegan burger) (15 carbs, 9 protein, 3 Fat/ 150 calories) 1/2 cup egg salad (below) (2 carb, 16 protein, 4 Fat/132 calories) =18g Carbs, 26g Protein, 7 Fat/Calories: 292 Meal #4 /5:00p: Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine (2 carbs, 55 protein, 280 calories) =2g Carbs, 55g Protein/Calories: 280 WORKOUT 6:00pm: BACK- Lats, Superset Bi's and Tri's water 32 oz. Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1- Calcium (1000mg) 1- Vitamin C (1000mg each) 2 turkey burger patties 4oz.raw (2 carbs, 33 protein, 16 Fat, 280 calories) =2g Carbs, 33g Protein, 16 Fat/Calories: 280 water 32 oz. ************************************** Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea. Today's Totals: =57g Carbs., 165g Protein, 67.5g Fat - Calories: 1659 ******************************* Daily Supplement Program: ******************* Multi Vitamins NO BCAA'S - RAN OUT!! But was told NOT to use unless on CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
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03-07-2003, 12:07 PM	#22
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/07/2003: ********** BF Goal= 10-12% ******** Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) 1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry (24g carbs, 7g protein, 146 calories) 1 turkey burger patties 4oz.raw (0 carbs, 16 protein, 8 Fat, 140 calories) 1 cup real coffee (12 oz) w/splenda (1g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1g carbs, 1g protein, 15g Fat, 140 calories) =26g Carbs, 25g protein, 23 Fat/Calories: 466 Meal #2 /11:30am: 1 whole egg (0 carbs, 6 protein, 5 Fat, 78 Calories 1 each Morningstar Chick Patties (vegan burger) (15 carbs, 9 protein, 3 Fat/ 150 calories) 1/2 cup frozen green beans (nuked) (4 carbs, 1 protein, 0 Fat/ 17 calories) 1 TBL Thousand Island Dressing (added 1/4 tsp.cayenne pepper) (2g carbs, 0, Protein, 6g Fat, 59 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) =21g Carbs, 16g Protein, 28.5 Fat/Calories: 439 water 32oz. Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1/2 cup sweet potato (boiled/peeled) (24 carbs, 2 protein, 3 Fat/ 126 calories) 1 each Morningstar Chick Patties (vegan burger) (15 carbs, 9 protein, 3 Fat/ 150 calories) 2 egg whites (1 carbs, 7 protein, 0 Fat/ 33 calories) =40g Carbs, 18g Protein, 6 Fat/Calories: 309 Meal #4 /5:00p: Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine (2 carbs, 55 protein, 280 calories) =2g Carbs, 55g Protein/Calories: 280 WORKOUT 6:00pm: HIIT 30 min. (No Bi's and Tri's yesterday, just front side & rear deltoids, lats, upper lower back) water 32 oz. Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1- Calcium (1000mg) 1- Vitamin C (1000mg each) 1 turkey burger patties 4oz.raw (0 carbs, 16 protein, 8 Fat, 140 calories) =0g Carbs, 16g Protein, 8 Fat/Calories: 140 water 32 oz. ************************************** Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea. CLA Totals: add 90 calories to total below. =89g Carbs., 130g Protein, 65.5g Fat - Calories: 1724 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
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03-07-2003, 12:23 PM	#23
Jodi Super Moderator Super Moderator