Critique progress please...

[mpotok]

Ok I know some of this is trivial, but humor me.. lol
I just have a few simple question and I would like to be really yelled at for...

facts:
-6 or 7 weeks into a proper cut from workout and diet from the experts on this board
-started at around 260 now around 250
-BF% (i am a newb at calipers and even with the correct websites i get a wide range from 18 to 26 % every times I try, and websites that use tape I am from 18 to 22 % ish) Also when I was 260 ish i was probly mid 20's when I hit 255 it said I was high teens.. now that I am 250 ish the tape sites jump up my BF considerably. I dont get it.. I lost 3 inches of each of my waist, abs, chest, and hips and I can really tell I lost BF. Websites and calipers suck .. i want a pool to measure BF!!
-fitday:theory 2400 45/35/20
actualy 2300 240g(p)/220g(c)/50g(f)
-takeing a stack E/C/y hcl 2 to 3 tiems a day

questions dealing with my progress on training:
-Currently have really bad depression and anxiety and either sleep alot or not sleep at all becuase of this I am lucky if I am up for 10 to 14 hours a day. Feel like it might be effecting my workout and diet and even my results. Goint to see a profecinal in the next week for first time. After 8 years of dealing with this, I had enough. I hope they dont commit me . Have did research on OTC solutions and will wait untill after doctor appointment, excesise and diet does not seem to be working for me.
-diet - I usally take in 180 to 200 g carbs daily and 2 days a week I make up the other 20 g for the average for the week. I usuallly try to take in best possible but it doesnt happen all the time (when I am really depressed on a high carb day I eat ice cream
, but that is like 1 time every 3 weeks. It is usually in bread, white potatoes, pasta, or I do out to eat). Wondering how bad is this really effecting me.
Also I work at a pizza shop 4 to 5 times a week for delivery. Usually 3 of those days I end up haveing about 300 to 400 calories of pizza for one meal (yes I measure how much I eat.. they got food facts for thier pizza's... lol) and a handfull of peperoni. I account for this in fitday and I still ahve it meet my needs for the day. These meals might lack a little in protien, but I do eat in moderation. Just curiouis how bad this really is for me?
-my main question is my workout routine

mon: legs(45 min)
tue: hiit (20-25 min)
wens: chest/tri (40 min)
thur:hiit(20-25 min)
fri:back/bi(45 min)
sat:hiit (20-25min)
sun:shoulder/trap(30 min) sometimes run as well if have time and more then 6 to 8 horus apart

BTW: PWO 2(c):1(p) ONwhey and dextrose ~(80:40)
I might miss a workout day once a week becuase of school and work. I put in over 60 horus of work between the two a week. If I do I try to make it up one of the following days by removing a HIIT day and trying to do a 2 day workout if it fits in sceadual for that day. I do 2 weeks 10-12 rep and 1 week 6 to 8 rep and then repeat. Any suggestions here.

Ok would be great if comments and suggestions.. I would like to get a little better results. Unless you guys think everything is going good. Just want suggestions tryign to hit around 210-215 pounds that shoudl put me in the 8-10 % BF range.
Thx,
MPotok

 

[mpotok]

man my questions always go more then a day to answer .. lol
1. either me question are stupid
2. either I am stupid
3. or it is everyone else but me...
heh i am a uber dork dont worry...
anyone please comment

 

[JoeR.]

Ok no way I can attempt to answer everything you asked but...

You have made some decent gains, I mean the 3 inches off te waist, definitly a good sign. But the diet is pretty much meh.

Your ratios seem fine, and you say you take in the right number of cals also, but not all cals are created equally. The ice cream every 3 weeks is fine, dont fret, got to keep sane!

Your other carbs you mention are all high GI though, white anything is a no no. Get rid of the white bread, potatoes, rice and pasta. If you have bread make it whole wheat. Have yams instead of white potatoes.

The 3 best low GI carbs I can think of are: oatmeal, yams, and brown rice. Also try to cut out the pizza, or limit yourself to one day a week max, its a combo of white dough, fatty cheese, and bad oils.

If you want even more of a break down for your diet I think you should post a typical day in the Diet section of the forum. You will get a great responce.

Also here post what your actual workout routines are for more help.

Joe

 

[Rich46yo]

If your having bad depression and anxiety, and its affecting your life, you should get that dealt with before you even worry about anything else. Theres nothing to be ashamed or afraid of, half the damn countrys on Zoloft and theres no stigma anymore in getting help.

Be a better friend to yourself first mp and your workouts will fall in line. I think you answered many of your own questions. You already know binge eating crap like you deliver is going to set you back in your fitness goals. If you have obsessive behaviors in other areas it might also seep into your workouts and lead to overtraining.

I have a high stress job and have known far to many friends who couldnt handle it, even worse they were afraid to get help out of fear of getting stigmatized. A few of these friends Ive had to help bury after they put bullets thru their heads. I dont joke about emotional illness anymore, or look down on those who have it and seek help. We all live in glass houses and were all just flesh and blood. Emotional problems can afflict any of us.

Dont underestimate how its affecting your own life mp. Im glad your getting help with it and I wish you the best.............................take care...........Rich

 

[Vieope]

I would love to work in a pizza place.

 

[mpotok]

heh .. thx guys... i got my diet under control.. those carbs ya listed joeR are my high carb day foods, not my daily (reading jodi's refeed post those are good for raising levels back up). I have already been through the diet section before and have a approved diet. Mainly my diet consist of yams, oatmeal, b.rice, broccali, brussel sprouts, ON whey, berries, tuna, salmon, chicken, fishoil, and cottage cheese I go through I just binge eat when I get depressed and after driving 2 or 3 hours, I start to think to much. This is very common on me, I sware I am the mosr preoccupied person in the world with my thoughts , it is soo crazy and now I wonder how I never thought it was a problem for such a long time (like last 8 to 10 years) Usually I always end up eating pizza on my 3 long shifts becuase of it. I have a appointment with a doctor, but have to wait for anotehr week. I got some OTC stuff the other night (5-HTP... read exactly what it does on this forum via serach). Last couple days have been pretty much worry free and I have had no urge whatsoever to cheat.. lol... Not sure if it works that fast. placebo effect or what not, but I do feel diffrent. Even my workout last night and today afterwards it seemed like at end I had way more energy then normal. I ussually leave a workout pretty drained.. sometimes cant finish, but I do regaurdless about 90 % of time.
Resuraunts I have worked at to get through college so far have killed me Vieope. I would never wish it upon you. Always end up eating late and the most unhealthyies foods you can find. My mom was a waitress her whiole life and I would eat the food she brougth home at 1 am. Hence I was 320 pounds at 18.. lol. Then I get anotehr resuraunt job at 21 when I hit my lowest weight of 210 and now 3 years later I was 260. I could not ever work in a resturaunt or food buisness after I graduate in 4 weeks as a engineer. thx guys if anyone wants to comment on my routine, hence Y I posted on this forum... read orginal post for that info thx. I can breakdown my routines for you guys if it would be helpfull.