My road to kicking a$$

[w8lifter]

Mar 17

Meal 1, 9 am...slept in, 5 meals today!

2 coffee, black
1.75 srving protein
1 tbsp oil

42 protein, 17 fat

Meal 2, 12:00

4 oz chicken
1 tbsp p/b

39 protein, 13 fat

Meal 3, 3 pm

2 oz lean beef
5 egg whites
2 yolks

Meal 4, 6 pm

tuna
mayo
1 whole egg

Meal 5, 9 pm

1/2 cup oats
1 banana
2 DP&j on whole grain

Totals: 2158 cals, 84 fat, 158 carb, 187 protein

Total water = 4 litres

No training today, carb up was desperately needed!, New diet tomorrow!

 

[w8lifter]

Mar 18

Meal 1, 7:30 am

2 coffee
2 tbsp cream
1 srving protein
1/3 cup oats
2 egg whites

Meal 2, 10:30 am

Can tuna
1 tbsp mayo
Celery & broccoli

Meal 3, 2 pm post w/o

1.5 srving protein
2.5 tsp oil
4 strawberries
4 oz sweet potato

Meal 4, 5 pm

7 egg whites
2 yolks
1 apple
1/2 cup broccoli

Meal 5, 8 pm

4 oz chicken
.5 tbsp p/b
veggies

Meal 6, 11 pm

tuna
mayo
1 tsp olive oil

Totals: 1828 cals, 76 fat, 83 carbs, 197 protein

Total Water = 5.5 litres

Training

A.M. - 35 minutes elliptical

P.M. -

1a. ez curl: 45/10, 45/9, 45/8, 35/12

1b. Over tri Ext: 30/8, 30/8, 25/12, 25/10

2a. Reverse EZ curl: 35/8, 35/8, 35/8

2b. Lying Tri Ext: 35/12, 35/10, 35/10

3a. Rope Pressdown: 60/8 + 50/4 + 40/4, 50/8 + 40/5, 50/8 + 40/5

3b. Alternating DB curl: 15/10, 15/10, 15/10

15 minutes elliptical
15 minutes tread

 

[rks1969]

This diet works really well for me.Close to the end of January I was up to an all time high for me ,203lbs. I've used this program since the last the last week of February when I posted 195lbs as start wt.Now down to 185lbs.,I still have good power in the gym.If I stay w/ this diet,how much should I expect to lose over the next month?

revised eating plan:
5:30---1sc.Promax,1tsp glut.,3tbsp hvy crm,3pkt Splenda
10oz water
9:30-10:00---2sc.Promax,1tsp glut.,3tbsp. hvy crm,4 strawberries,
16oz water,2caps CLA,4pkt Splenda
6-8 egg whites
12:30-1:00---12oz chicken,lean beef 2c. salad mix w/ vinegar & oil
1 tbsp. nat.p/b
3:30-4:00---6oz beef or chicken,2c. salad w/ v&o or 8oz green beans

6:30-7:00---6-8oz beef or chicken,2c salad w/ v&o or 8oz green
beans

9:30---7oz tuna in sunflower oil,tbsp mayo,celery,onion,egg whites


usually alot more variety than this.but this is basically it.depending on how busy I get, substitutions are made as needed
,but they come off the list from the diet w8 posted.

 

[w8lifter]

I'm not good enough to tell you how much you can expect to lose...maybe FC will stop in and help there.

Can I ask what you're using all that splenda for?

....and just a little concerned w/ the balance of your meals...12 oz of chicken in one sitting carries over 100 grams of protein! Yet, you've only got 1 srving of protein in meal 1. What is the breakdown of calories?

 

[rks1969]

I only take one serving protein w/ meal 1 because I don't want to feel full when I get to the gym.Can't get a good workout feeling that way.
The Splenda is to sweeten the taste a little & according to label only adds less than 1g carbs per pkt.The strawberries are kinda sour if not really ripe enough & need something.

regular meal =12oz chicken: P.100g, C.0g, F.6g
2c. salad mix: P.2g, C.7g, F.0g
2tbsp vinegar & oil

=12oz lean beef.92g, C.0g, F.48g
the beef & chicken are grilled & fat is drained away so this may change actual fat content somewhat.

I'll appreciate any feedback as the diet has done so well so far.
Do you think it would be better to have more protein w/ meal 1 since 6-8hrs is a long time for the body to go w/o it?Maybe it's just in my head,but I feel like I need the extra protein 'cause I'M SCARED TO "SHRINK UP".Call me crazy if ya want to.
I keep diet journal,but not a calorie breakdown.I did before,guess I'll go back to that.

 

[Pitboss]

rks1969, what are you exactly trying to do?? Get ready for a comp or are you just trying to lose weight???


W8... almost there sweetie Doing great, like always!!

 

[rks1969]

Really just trying to lose the last of the fat that I accumulated since last July (25lbs).It would be nice to look like I could do a contest.I've never really been able to get good ab definition.What bodyfat % might I need to be for this?

 

[Pitboss]

Originally posted by rks1969
Really just trying to lose the last of the fat that I accumulated since last July (25lbs).It would be nice to look like I could do a contest.I've never really been able to get good ab definition.What bodyfat % might I need to be for this?

Well looking at your diet I think you're going to to lose alot more than fat... a lot of muscle too!! You are really short on carbs and you need carbs for energy, especially with weight training. All you are going to do is start burning muscle.

If you are not competeing stay away from crazy diets. Stay with a 40/40/20 split and manage it. Find what you need in calories a day to maintain your current weight, don't take in mroe than you burn or less.. (W8 knows more about this part).... once you have that then stay with it and increase your workout intensity and/or cardio. You will replace fat with muscle as time goes on.. starve your body now and you'll be playing yo yo for a long time!!! Just my 2 cents in the matter...

Oh abs show... well for me at 11%, top two .. have yet to see the lowers LOL.

 

[w8lifter]

Some sweetners still produce an insulin response! If you're going to use them, I suggest one at a time...3&4 is just asking for trouble. I will post info on this as soon as I get a chance.

Making your first meal 2 srvings of protein powder instead of 1 isn't going to fill you up anymore, but it will balance your protein better. I think you're wasting some of that protein in that meal. Do you still feel okay w/ the carbs the way they are? Do you feel like you are still progressing? I just had to change my diet a bit to mix things up. If you've been on this since feb, you may need a tweak soon.

 

[w8lifter]

PB! STFU! You're screwing up all my work here! LOL....It's not a crazy diet and he's not gonna lose any muscle! GEEZ...freak the guy out!

Comparison here....before cutting, I was maintaining at 115 eating about 150-250 gram carbs. During cutting, and totally depleted of carbs I'm at 110lb, but after a carb up I'm sitting at 112lb. Do the math and you'll see that I haven't lost much if any LBM on this diet!

 

[Pitboss]

Originally posted by w8lifter
PB! STFU! You're screwing up all my work here! LOL....It's not a crazy diet and he's not gonna lose any muscle! GEEZ...freak the guy out!

Comparison here....before cutting, I was maintaining at 115 eating about 150-250 gram carbs. During cutting, and totally depleted of carbs I'm at 110lb, but after a carb up I'm sitting at 112lb. Do the math and you'll see that I haven't lost much if any LBM on this diet!

Which is fine if you are getting ready for a comp or some other reason to get "cut".. but to do it to lose fat only doesn't make sense. Cutting diets aren't meant to be run continuously, I don't think so at least they shouldn't be....

 

[rks1969]

Thanks for the help.I know not to diet to long.Right now I look close to the pics of pitboss that I've seen posted.Only w/ a little more belly.I would post my own pics but don't have capabilities right now.
Gotta work now,but I'll try to post the P.C.F. breakdown tonite.

 

[w8lifter]

That totally doesn't make sense to me at all. If someone is wanting to lower their bodyfat, regardless of whether they ever want to step on a stage or not, wouldn't the best way to go about it be to lose as much fat as possible w/o sacrificing muscle? If someone wants to lose fat, they have to eat a certain way..cut! This high protein/high fat/low carb diet is used by many people, not just competitors. The diet is all about controlling insulin....your body uses fat as fuel...fat cannot be burned in the presence of insulin! The diet puts an emphasis on slow-burning carbs, not a total absence of them. There is a total absence of sugar however. You are looking at one aspect of the diet and making a judgement. There are different ways to do the diet...a bi-weekly carb up such as rks1969 is currently doing, or a daily limit of slow-burning carbs such as what I'm doing now.

 

[Pitboss]

Originally posted by w8lifter
That totally doesn't make sense to me at all. If someone is wanting to lower their bodyfat, regardless of whether they ever want to step on a stage or not, wouldn't the best way to go about it be to lose as much fat as possible w/o sacrificing muscle? If someone wants to lose fat, they have to eat a certain way..cut! This high protein/high fat/low carb diet is used by many people, not just competitors. The diet is all about controlling insulin....your body uses fat as fuel...fat cannot be burned in the presence of insulin! The diet puts an emphasis on slow-burning carbs, not a total absence of them. There is a total absence of sugar however. You are looking at one aspect of the diet and making a judgement. There are different ways to do the diet...a bi-weekly carb up such as rks1969 is currently doing, or a daily limit of slow-burning carbs such as what I'm doing now.

touchy, touchy.... low carbs make me a little less patient... he he

It's just me and my bad expereince with that type of diet. I like the way I eat now, which isn't all that great but I haven't been losing and or gaining. I still think it is easier to function on a day to day basis with endurance, strength and health with a 40/40/20 diet.... you on the other hand W8 are SuperWoman.. we all know that!!

 

[w8lifter]

Are you suggesting I'm a carb-depleted biatchy stress-out know-it-all lmao! This was amusing

 

[Pitboss]

Originally posted by w8lifter
Are you suggesting I'm a carb-depleted biatchy stress-out know-it-all lmao! This was amusing

can we let your Biatch answer this for me???

 

[w8lifter]

Ya, sure...g'head biatch, I'm ready to unleash hell

 

[Dr. Pain]

Well there is some bad math, faulty concepts, missing stats and a little something that's not above board!

First of all let me say that everything w8 is saying is true, also PB is correct that in suggesting that rks 1969 is losing more than BF. There are many ways to lose BF. What's missing here is preserving LBM (Lean Body Mass).

Math wise, chicken is only good for ~6 grams of P per oz, also rks says he has 25 Lb of excess, so let's assume a baseline BF of 8-10%, that puts him at (25/195 + 10%) or 23% BF. He's trying to use a cutting plan for someone much lower, and at the same time showing signs that he is not totally IR (insulin resistant, more like BF Challange). If we had his somatotype, stats (more than just weight), genetics (parents) even a picture we could help more. Quick observations, heavy lifts to preserve mass (we always lift for size, bulk or cut), less concern about BW versus compostion, and some anti-catabolic measures would go a long way! I would also introduce some slow burning carbs back into the program gradually, use an oil based dressing of more EFAs, and still limit the sugars! Also consider more glutamine!

New schools of thought in BB for men is never to bulk above 10-12%, repeated cutting is a bitch as the body adapts more quickly each time (w8 is right about maybe time for a tweak, but we are tweaking upwards and increasing W/O intensity to prevent any more LBM loss)



FC

 

[ALBOB]

Originally posted by w8lifter
Ya, sure...g'head biatch, I'm ready to unleash hell

Yep, PB's right. You're a carb-depleted biatchy stress-out know-it-all

 

[Robboe]

I disagree with Pittboss' top post. I think W8's plan of lowish carbs, high pro and high fat is a good diet idea. (providing she is taking advantage of carb up situations like post training or carb ups at least twice a week)

It is like a modified NHE plan that i plan to follow next time i cut (maybe in a few month over the summer when i'm working again)

People never seem to realise that the human body's prefered choice of fuel is fat for about 95% of activities (with intense activity being the exception) All these processed carbs like pasta, bread and anything that uses flour basically is one of the main reasons that humans get fat and develop diabetes and get high LDL levels and high blood triglycerides.

I think W8's diet is right on the money (although i mis-took it for a keto at first - i disagree with keto's btw but that's a different story) and she is doing swimmingly with it. She looks great. It's clearly working.

 

[w8lifter]

Math wise, chicken is only good for ~6 grams of P per oz

Ok, so I have been going by ~9/oz....when raw ~6/oz....when cooked 9/oz....so like WTF? we eat it cooked right?

 

[rks1969]

I figured the P.C.F for a normal days meals up to this point.
PROTEIN=250g CARBS.=60g FAT=90g
1000cal. 240cal. 810cal.= 2050cal.
I've eaten this way w/ 1 carb-up day /week.I still do bench,deads,hacks,leg presses in the same rep range(pyramid up in w8 & lowering reps to singles on heavy weeks).How can I be losing muscle if I can lift as much or more as before??


FATCELL said something about oil-based dressing. Right now I use NEWMANS OWN olive oil & vinegar dressing. What other info do you need FC?? I don't remember the descriptions for the somatotypes or I'd let you know.

 

[Dr. Pain]

Originally posted by rks1969
I figured the P.C.F for a normal days meals up to this point.
PROTEIN=250g CARBS.=60g FAT=90g
1000cal. 240cal. 810cal.= 2050cal.
I've eaten this way w/ 1 carb-up day /week.I still do bench,deads,hacks,leg presses in the same rep range(pyramid up in w8 & lowering reps to singles on heavy weeks).How can I be losing muscle if I can lift as much or more as before??


FATCELL said something about oil-based dressing. Right now I use NEWMANS OWN olive oil & vinegar dressing. What other info do you need FC?? I don't remember the descriptions for the somatotypes or I'd let you know.

I don't want to mess up w8's journal.

Newman's is good, though I thought I saw a 0 value for fat when it said dressing!

Your plan is not that bad, lost BW may be all fat, especially with your strength remaining, a waist measurement (decreasing?) would be helpful or BF %! I think if you boost P to 275-280, and fat to 110 (add in first and last meal +10 G), if you keep the carb-up, and C at 70 or less, your BW should stabilize while fat loss (lipolysis) continues! Change a routine frequently, keep the compund movements, vary rep range, tempo, sets, etc, and try to make gains, not remain the same!

FC

(p.s That was about 280-300 calories more per day, make changes gradually)



w8 ROCKS!

 

[w8lifter]

I don't want to mess up w8's journal.

w8 ROCKS!

No worries...w8 likes messy

Originally posted by w8lifter


Ok, so I have been going by ~9/oz....when raw ~6/oz....when cooked 9/oz....so like WTF? we eat it cooked right?

 

[rks1969]

I have lost about 4" off my waist since beginning this program.Clothes fit so much better now.
As far as trying to progress in w8 & reps,---all weight junkies live for that.W/o progress why bother??? I'll give up the Splenda too if w8 thinks it'll help.She hasn't been wrong so far.Everyone here is such a great help.
Sorry if I'm messing up your journal w8,but it seems to be the best place for advice.

 

[Dr. Pain]

Originally posted by w8lifter

No worries...w8 likes messy

Messy is when your bed is on the floor and there are hand prints on every wall and your sheets look like you have just killed something! Hydrogen peroxide work best for this, but I digress!



quote:
--------------------------------------------------------------------------------
Originally posted by w8lifter


Ok, so I have been going by ~9/oz....when raw ~6/oz....when cooked 9/oz....so like WTF? we eat it cooked right?

Before cooking, as in 1/2 cup of slow cooking oats yeilding 27 grams of carbs!


FC

 

[w8lifter]

Mar. 19 My Anniversary, lol!

My server was down yesterday and I couldn't update...so I can't remember the times of meals or how much water...think it was about 6 litres.

Totals for yesterday....1879 cals, 74 fat, 82 carb, 211 protein....it's taken me a bit to figure out a new meal plan w/ the carbs and stuff, but I think I've finally got it all set up today.

Training yesterday was legs....

Leg Extension: 30/20
Leg Curl: 40/13 + 30/7
Standing Calf Raise: 100/20
Leg Extension: 30/20
Leg Curl: 30/20
Standing Calf Raise: 100/17
Leg Extension: 30/20
Leg Curl: 30/20
Standing Calf Raise: 100/16
Standing Calf Raise: 100/15
Seated Calf Raise: 20/15 + 15 sec rest + 20/12 + rest + 20/10
Leg Extension: 30/20
Leg Curl: 30/20
Seated Calf Raise: 20/15 + 15 sec rest + 20/10 + rest + 20/8

30 Minutes Elliptical + 15 tread....no time for doubles....but I think I'm gonna stick to the one-a-day for 45 minutes anyway...I think my body responds better to that. My body is used to training for two sometimes 3 hrs at a time and cutting back to 20-25 minutes twice a day is a mistake IMO.

Mar 20

Meal 1, 7:30

1 coffee black
1 coffee w/ tbsp cream
1 srving protein w/ 1 tbsp cream
1/2 cup oats w/ cinnamon

Meal 2, 10:30

6 egg whites
2 yolks

Meal 3, 2 pm

1.25 protein
2 tsp oil
1/2 cup oats w/ cinnamon

Meal 4, 5 pm

Tuna
mayo
veggies
apple

Meal 5, 8 pm

4 oz chicken
1 tbsp p/b

Meal 6, 11 pm

2 oz lean beef
3 egg whites
1 yolk

Totals: 1855 cals, 75 fat, 96 carb, 191 protein


Total water = 6 litres

45 minutes elliptical

....just realized I was supposed to work chest yesterday, not legs...oh well, felt like a leg day

 

[w8lifter]

Originally posted by Fat Cell

Before cooking, as in 1/2 cup of slow cooking oats yeilding 27 grams of carbs!


FC

Grrr...I was talking about the chicken!

Messy is when your bed is on the floor and there are hand prints on every wall and your sheets look like you have just killed something! Hydrogen peroxide work best for this, but I digress!

Hmmm, that turns me on...go figure!

 

[ALBOB]

Originally posted by w8lifter My server was down yesterday

What'd ya' do to the poor bastard this time?

 

[mmafiter]

Originally posted by w8lifter
Ya, sure...g'head biatch, I'm ready to unleash hell

No, She's......not......too......bitchy