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Jagbender's battle of the bulge

macros for Friday

GramsCalories%-CalsCalories1,084
Fat32.3
285
26
%Saturated6.5
58
5
%Polyunsaturated3.7
32
3
%Monounsaturated10.3
89
8
%Carbohydrate113.5
444
41
%Dietary Fiber16.8
Protein91.2
358
33
%Alcohol0.0
0
0
%
 
Saturday Clense

GramsCalories%-CalsCalories168
Fat4.9
43
26
%Saturated0.7
6
3
%Polyunsaturated0.9
8
4
%Monounsaturated3.0
26
16
%Carbohydrate30.1
116
69
%Dietary Fiber5.9
Protein3.5
9
5
%Alcohol0.0
0
0
%
 
Sunday Clense

GramsCalories%-CalsCalories299
Fat7.1
64
21
%Saturated1.4
12
4
%Polyunsaturated2.5
22
7
%Monounsaturated2.4
22
7
%Carbohydrate35.0
134
45
%Dietary Fiber6.3
Protein25.4
102
34
%Alcohol0.0
0
0
%
 
no alcohol???? Ba-dude!
Wait...you're on diet...keep at it.
I'm just counting down two more months till I come home on R&R and can have some of the golden nectar...
:)
 
no alcohol???? Ba-dude!
Wait...you're on diet...keep at it.
I'm just counting down two more months till I come home on R&R and can have some of the golden nectar...
:)

Stop by Florida on your way And I'd gladly buy a beer or four! :ohyeah:


TRYING TO BE A GOOD BOY! I CANNOT LOSE FAT AND DRINK ALCOHOL.
I dropped a couple of pounds from the "cleanse" but I am waiting a day or two to full my gut and replenish Glycogen levels.

I get to eat today Yeah. still going to be a low calorie day.
 
Last edited:
GramsCalories%-CalsCalories943
Fat21.2
190
20
%Saturated4.5
41
4
%Polyunsaturated2.6
23
2
%Monounsaturated8.0
72
8
%Carbohydrate95.0
374
39
%Dietary Fiber16.3
Protein95.0
386
41
%Alcohol0.0
0
0
%
 
GramsCalories%-CalsCalories1,163
Fat47.6
413
42
%Saturated9.8
86
9
%Polyunsaturated7.3
62
6
%Monounsaturated16.4
139
14
%Carbohydrate57.5
228
23
%Dietary Fiber10.3
Protein82.9
334
34
%Alcohol0.0
0
0
%
 
2575 calories in 4 days, I have eaten 217g carbs over the 4 days
I am showing moderate ketones this AM. My carb level must be low enough with the restricted calories to put me in ketosis. For the two days following the fast my calories have been an average of 1000 total , carbs 75g per day, Fat15g, protein 90g. ls puting me into ketosis.

250 on the scale today
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Start Photos
260 pounds 35% BF
2-2011.jpg



2-2011b.jpg





3232011.jpg


2232011b.jpg
 
GramsCalories%-CalsCalories1,033
Fat35.2
317
30
%Saturated9.0
81
8
%Polyunsaturated1.1
10
1
%Monounsaturated6.0
54
5
%Carbohydrate77.9
308
30
%Dietary Fiber11.3
Protein105.2
419
40
%Alcohol0.0
0
0
%

Rode 8 miles 30 minutes
 
I'm going to guess you're more than 35% BF. That means your maintenance calories are probably lower than what you're using as a base. I'm also thinking you're very sedentary if you're reporting a 30 minute walk as exercise. 10 miles on a bike at 13.5 MPH is about 400 calories. Do that for 9 days and you'll lose one whole pound. Step up the exercise a bit, either in intensity or duration. Looking at your diet you should be losing about a pound a week, but at your weight your gut contents and water retention/loss spikes will make that difficult to measure. What are you drinking? Have you missed any calories? Are you exercising before you eat or after?

Also, start thinking about which changes you've made in your diet would be acceptable as _permanent_ changes. The small things really do add up over time, and making permanent changes _you_can_live_with_ is the road to weight maintenance after losing weight.
 
I'm going to guess you're more than 35% BF. That means your maintenance calories are probably lower than what you're using as a base. I'm also thinking you're very sedentary if you're reporting a 30 minute walk as exercise. 10 miles on a bike at 13.5 MPH is about 400 calories. Do that for 9 days and you'll lose one whole pound. Step up the exercise a bit, either in intensity or duration. Looking at your diet you should be losing about a pound a week, but at your weight your gut contents and water retention/loss spikes will make that difficult to measure. What are you drinking? Have you missed any calories? Are you exercising before you eat or after?

Also, start thinking about which changes you've made in your diet would be acceptable as _permanent_ changes. The small things really do add up over time, and making permanent changes _you_can_live_with_ is the road to weight maintenance after losing weight.

I ride 70 miles a week @ 13-14 mph, 2050 miles since January 2010.
I weightlift once a week. I coach Soccer 2 hours a week. But since I have be on the lower caloric intake I have not been lifting. The Doc is just playing with caloric intake for a couple of weeks.

According to my caloris deficit due to exercise alone I should drop a pound a week. According to my caloric intake VS maineneance I should be losing 2+ pounds a week.
If I look at the first month I have lost 12 pounds in 30 days. The start of the program was very slow. and I had just started to get TRT. Now that the Testosterone levels are coming up I also think my ability to burn fat will increase. This 1000 caloire crap is just for 2 weeks. I should be able to move the calorie levels up to 1500-1600 and see results.
 
Revised Macros from Yesterday


GramsCalories%-CalsCalories1,482
Fat71.5
623
42
%Saturated13.3
117
8
%Polyunsaturated8.7
73
5
%Monounsaturated28.8
246
16
%Carbohydrate100.8
401
27
%Dietary Fiber19.8
Protein119.0
470
31
%Alcohol0.0
0
0
%
Bike 8 miles 14.7 MPH
 
I ride 70 miles a week @ 13-14 mph, 2050 miles since January 2010.
I weightlift once a week. I coach Soccer 2 hours a week. But since I have be on the lower caloric intake I have not been lifting. The Doc is just playing with caloric intake for a couple of weeks.

According to my caloris deficit due to exercise alone I should drop a pound a week. According to my caloric intake VS maineneance I should be losing 2+ pounds a week.
If I look at the first month I have lost 12 pounds in 30 days. The start of the program was very slow. and I had just started to get TRT. Now that the Testosterone levels are coming up I also think my ability to burn fat will increase. This 1000 caloire crap is just for 2 weeks. I should be able to move the calorie levels up to 1500-1600 and see results.

70 miles a week at 14 MPH is 5 hours of riding. A _high_ estimate of 14 MPH is 150 watts, which is about 600 calories per hour, so 5x600=3000 calories a week, a bit under a pound.

260 lbs @ 35% BF equals 169 lbs lean body mass. A person with 169 lbs LBM and 6% BF would weigh 181 lbs. I'm guessing your height is a bit over 6 feet. Looking at bodybuilders stats, guys in that range are lifting twice what you are, which leads me to believe that you have less muscle than your scale is telling you, which means your maintenance calories are probably lower than what you've estimated.
From your history, it sounds like you have a rather efficient metabolism that's geared to storing fat, which drops your maintenance calories even lower. I'm going to guess your maintenance is something in the neighborhood of 2200 calories a day. Dieting will make your body even more efficient, so you're looking at 1600 calories a day to lose a pound a week from diet alone.

So keep up the good work, but beware of unrealistic expectations. You do seem geared towards 2 lbs a week, but remember if you're weighing yourself daily that the contents of your G.I. tract and hydration levels can cause swings of 4 lbs (or more) in 8 hours.
 
GramsCalories%-CalsCalories1,045
Fat31.3
281
27
%Saturated8.4
75
7
%Polyunsaturated1.5
13
1
%Monounsaturated3.2
28
3
%Carbohydrate86.5
339
33
%Dietary Fiber20.7
Protein107.5
422
41
%Alcohol0.0
0
0
%
 
revised Macros for 3-24-11
GramsCalories%-CalsCalories1,255
Fat34.8
312
25
%Saturated9.4
84
7
%Polyunsaturated1.5
13
1
%Monounsaturated4.7
42
3
%Carbohydrate104.5
411
33
%Dietary Fiber26.7
Protein133.5
526
42
%Alcohol0.0
0
0
%
 
Look at you dropping weight! Keep at it!
 
Look at you dropping weight! Keep at it!


Thanks Been a little tough, until I went into ketosis not ripping my arm off hungry anymore. He had me fast Saturday and Sunday then two days of 100 cals. I upped it to 1300 +-.
I was fighting with my Doc about the calories and said I would rather go keto. he said just stick to the plan. Anyway I am sticking with the plan and going into keotis, be darned if I am telling him though!

I am kinda waiting for him to write my script for Test. I still have some from my 1st doc but I am telling him next friday I am out. I am sure he will write the script. But if he doesn't I still have an appt with doc 2 on 4-25-11
Covering my butt
 
You're playing it smart. Good man.
 
Just wanted to show myself at my biggest I USED to weigh 305 pounds!

here is me @ my worst.

bigjeff.jpg
 
Keto is great. Congratulations on your success thus far.

And I applaud you for being able to calculate macros. Man, I cannot do that! Or choose not to. Haaate math and calculating things. lol
 
what he said.
Are you keeping a pic of that on your fridge? To remind you of where you were and want to get as far away from?
I've got a doc's appointment when I go home in June to lookat my shoulder. Think I'm gonna do the: I'm depressed, I cant' get motivated, etc route and see if he can script me some test too!
 
what he said.
Are you keeping a pic of that on your fridge? To remind you of where you were and want to get as far away from?
I've got a doc's appointment when I go home in June to lookat my shoulder. Think I'm gonna do the: I'm depressed, I cant' get motivated, etc route and see if he can script me some test too!
Also reallly tell him NO libido relationship is suffering tired all the time >>>
 
Keto is great. Congratulations on your success thus far.

And I applaud you for being able to calculate macros. Man, I cannot do that! Or choose not to. Haaate math and calculating things. lol

I use www.fitday.com once you get in your custom foods it is pretty easy!
 
Split logs yesterday about an hour moved logs Saturday for about an hour.
Saturday Night I had some drinks! and ate about 2500 calories
Sunday I ate good again up about 1.5 pounds from the eats and alcohol.
I should be back down tomorrow
Sunday Macros
GramsCalories%-CalsCalories1,045
Fat31.3
281
27
%Saturated8.4
75
7
%Polyunsaturated1.5
13
1
%Monounsaturated3.2
28
3
%Carbohydrate86.5
339
33
%Dietary Fiber20.7
Protein107.5
422
41
%Alcohol0.0
0
0
%
 
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