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Please give me feedback on my diet/exercise regime

Good idea with the peanut butter - I'll buy that today. I think the coconut has too many complementary carbs that come with the fat. But I can certainly look into macadamian nuts and also buy some olive oil and start sprinkling it on random stuff I guess.

I'm vegetarian so salmon and steak are out of the question.

Thanks!
 
Last edited:
Avocados are the bomb. Butter's a good source of calories too, as is coconut milk.
 
Okay - I purchased butter, peanut butter, and things like that. I will go with 1650-1700 on non-workout days and 1900 on workout days? How does that sound?

Was I on the right track with my previous post on why I think you recommended for me to go back to maintenance?

Thanks!
 
It's too much work going into megaupload. Toss it into youtube.
 
Built - did you get a chance to look at the videos yet? Or anyone else too for that matter - any useful advice would be much appreciated.
 
You're struggling to stay BACK - you go down with your butt, but then kinda drift over toward your knees.

Do a vid with a heavy dumbbell as a goblet squat. I want to see that you CAN at least get down there okay.
 
Those look fine.
 
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That's good to hear!

I'll take a couple more videos doing barbell squats based on your feedback.
 
No need. From here, you'll feel it. Do a few goblets, then try the barbell work, the do a few goblets to find your form again.

If you can't do back squats, stick to fronts and get your form down. Think "push through heels"; "sit back and down".
 
Built - a couple of months ago you told me to get some blood work done. I finally did that a couple days ago (12/04). Today, I talked to the doctor on the phone about her interpretation of my results, and she also faxed me a copy of the results. Unfortunately, when trying to decipher the results myself .. I have no idea what any of it means :thinking:

It was a basic CBC I believe. She said that the only major thing that stood out to her is my BUN (Blood Urea Nitrogen). She said it is elevated, it is supposed to be 23 and mine is 33. My creatinine level is 1.0 and she said it supposed to be 1.3. She said that since creatinine is relatively normal, she did not think it was any kidney diseases (the urinalysis was "normal")

So I did some searches and it does seem like that a BUN/creatinine ratio of 33 is abnormally high. I don’t want to jump to any conclusions (i.e. Prerenal azotemia). I am reading that such a high ratio can mean something as simple as dehydration or as serious as heart failure, but it has nothing to do with the kidneys themselves (prerenal). I'm sure it's nothing to be alarmed about - it is probably because I am not drinking enough water? I thought I was drinking plenty of water, but she seems to think I am dehydrated. I really would like your thoughts on this.

She said my total protein was too high as well though (it is 8.4 and the upper limit is 8.2)
Besides that, she said that everything is normal (blood count, cholesterol, etc.). I don't want to just take her word for it though. I'm currently digging around Lab Tests Online: Welcome! to see if I can make sense of some of my results.

WEIGHT UPDATE:
(checked during preworkouts)

10/1: 166
10/7: 164.5
10/10: 163
10/12: 162.2
10/14: 163
10/21: 160
10/23: 159.3
10/26: 158.8
10/28: 159
10/30: 157.4
11/2: 156.6
11/6: 156.4
11/10: 152.2
11/14: 154.4
11/16: 153.6
11/19: 152.4
11/21: 155.2
11/23: 152.4
11/28: 152.4
12/01: 152.2
12/03: 149.0
12/05: 152.0

I overall look more toned when naked - and now, when I suck in my gut, I am starting to see the beginnings of my abs! That has never happened before!! It's exciting :mooh:
(I can also sort of see my ribs now though which sucks)
 
I'm told by my brother that the high BUN may simply be to due to my high protein intake (160-210g).
 
WEIGHT UPDATE:

11/16: 153.6
11/19: 152.4
11/21: 155.2
11/23: 152.4
11/28: 152.4
12/01: 152.2
12/03: 149.0
12/05: 152.0
12/08: 150.2
12/10: 155.8 (refeed)

FRIDAY
I noticed that my weight has been fluctuating around 152 lately. I don't want to say anything prematurely, but it looks like my fat loss has stalled, or at least it is not dropping at the rate it used to anyway.
And I have been feeling sort of feverish/fatigued lately - especially thursday evening ... and also during the past couple weeks while doing my workouts. Which is odd because I have caffeine (EC stack) before my workout (3x daily regardless)

So since I was feeling like this, I did a refeed today- first time I did a structured one - here is what I did:

------------------------
About 3500 calories (my maintenance is probably around 2200)

500g carbs, 53g fat, 235g protein, 39g fiber, 70g sugar (didn't count the fructose but it shouldn't be above 50)

The food will be eaten throughout the day, a lot of the carbs before and after my workout.

Carb sources include: captain crunch, pasta, steamed white rice, minestrone soup, fresco 7 layer burrito, frozen raspberries, potbelly sandwich, etc .
------------
My LBM is around 120-125 lb I am thinking..

I wanted to do my workout today too - it would be perfect with the refeed .. I went in the gym though and gave up after the first miserable set - I had a major shooting headache. The only two variables were the lack of an EC stack and the massive increase in carb intake - I am pretty sure the latter is the reason for the headache. Probably should have started with a 5 hour refeed instead of a 24-hour. Crazy though how my weight shot up 5.6 lbs cause of the refeed lol.

SATURDAY (TODAY):

Couldn't workout today either because I still feel like shit. Had a lot of carbs today as well (150ish)- the headache is gone.. but I'm feeling really hot all over, a major sore throat, sneezing and sort of a runny nose .. and I'm losing my appetite. I feel like I have a fever but the thermometer reads 98 degrees. Man I hope this goes away soon.
 
Sore throat isn't the refeed - you're sick. Rest up.
 
WEIGHT UPDATE:
11/16: 153.6
11/19: 152.4
11/21: 155.2
11/23: 152.4
11/28: 152.4
12/01: 152.2
12/03: 149.0
12/05: 152.0
12/08: 150.2
12/10: 155.8 (refeed)
12/15: 150.4
12/17: 149.0
12/19: 149.0
12/22: 148.0
12/26: 149.0 (refeed) (Full Diet Break begins!)
12/29: 147.6

Built, please let me know what you think of my plan going forward. I noticed my fat loss rate has slowed down, so I went on a full diet break last Sunday. The plan is to do it for two weeks, and then start RFL for two weeks. What do you think?

DIET FOR FULL DIET BREAK:
Addition of beans, blueberries, bananas, and additional raspberries. The extra fiber is great, but is this too much fructose?

Before the full diet break, I was at around: Calories:1500-1700 (170protein, 50carb, 75fat)

Now I am:
Non-workout day: Calories:1900 (170protein, 139carb, 80fat)
Workout day: Calories: 2150 (198protein, 167carb, 83fat)

TRAINING:
I have still been doing your "Basically, Training" workout 3x a week. I find that I cannot really increase the weight anymore at all, even though I increased it rapidly early on. Is this okay? I figure it is because my newbie gains are no more. I felt good doing it yesterday though - I guess being in the full diet break gave me more energy/carbs to work with.

So if you do agree that I should do RFL, do you think I should stick with this workout when I start RFL? I would think that I would need to cut volume while maintaining intensity in order to preserve my LBM on RFL. And maybe decrease training frequency to two days a week?

Thanks!
 
You'll know it's too much fructose by your appetite - if it's out of control, stick to berries. Bananas and tree-fruits tend to be higher in sugars.

RFL could work. You've got it with the workouts - full-body twice a week, and as much walking every day as you please.
 
MY RFL PLAN (2 weeks):
I have finished reading RFL. I have been on a full diet break for the last 2.5 weeks after fat loss had stalled from a moderate deficit for the last 3~ months. I plan on starting RFL on Sunday and I want to make sure there isn???t anything hideously stupid with my RFL plan, any critique would be appreciated.
DIET:
860 calories, 151 protein, 24 carb, 13 fat
It???s pretty much protein sources + fish oil, the 24 carbs are just complementary. It specifically consists of liquid egg whites, yogurt, cheese, whey/casein powders, veggies, (mainly broc/spin), and fish oil. And water obviously.
5 hr refeed once per week
SUPPLEMENTS:
Vitamins/minerals, creatine, dextrose (16g each before and after workout), EC stack, finasteride
TRAINING ??? full body workout (2.5x per week, 5x total)
All 2 sets of 6-8:
Back squats, RDLs, pull-ups (half will be negatives), Olympic bar corner presses, dumbbell rows, low incline db press, bosu ball crunches


I think I am around 17-18% BF right now, I am hoping these two RFL weeks will bring me down a few percentage points. I can???t wait to be down at 12% BF so I can start reading and hopefully doing UD2!

Thanks!

Built - regarding back squats - I know you said I'd be fine going forward - but I still feel it in my lower back when I am doing back squats, some days more than others - I want to post a couple more videos if that's okay.
 
Sure.
 
YouTube - IMG 0160 NEW
YouTube - IMG 0161 NEW

Here they are - these are from a couple weeks ago. I am getting more confident doing them - but that doesn't mean I'm doing them well hehe.

I have a question about my training. I know that the intensity is important to maintain when trying to preserve muscle mass (aka "lift heavy"), but I was wondering if my intensity needs to constantly increase during a cut. Do I need to keep progressing in weight in order to maximize my efforts at LBM preservation?

I ask because when I first started your workout, I was increasing the weight so rapidly (being a newbie), but for the last couple months - I have pretty much almost maintained the intensity - If I am increasing, it is not in every exercise, and the ones that do increase, it is increasing at an extremely slow, snail rate. Is this normal? I mean, I cannot gain much muscle tissue in a calorie deficit, so wouldn't it be logical to think that I cannot continue increasing intensity too much until I stop cutting? Please let me know your thoughts!

My RFL is going well - I will post an update on the stats on Sunday when I finish it. I am thinking 2 weeks RFL > 2 weeks Full Diet break > another 2 weeks RFL.

Thanks.
 
wouldn't it be logical to think that I cannot continue increasing intensity too much until I stop cutting?
Click to expand...

Yep. :)
 
Kenny537 said:
YouTube - IMG 0160 NEW
YouTube - IMG 0161 NEW

Here they are - these are from a couple weeks ago. I am getting more confident doing them - but that doesn't mean I'm doing them well hehe.

I have a question about my training. I know that the intensity is important to maintain when trying to preserve muscle mass (aka "lift heavy"), but I was wondering if my intensity needs to constantly increase during a cut. Do I need to keep progressing in weight in order to maximize my efforts at LBM preservation?

I ask because when I first started your workout, I was increasing the weight so rapidly (being a newbie), but for the last couple months - I have pretty much almost maintained the intensity - If I am increasing, it is not in every exercise, and the ones that do increase, it is increasing at an extremely slow, snail rate. Is this normal? I mean, I cannot gain much muscle tissue in a calorie deficit, so wouldn't it be logical to think that I cannot continue increasing intensity too much until I stop cutting? Please let me know your thoughts!

My RFL is going well - I will post an update on the stats on Sunday when I finish it. I am thinking 2 weeks RFL > 2 weeks Full Diet break > another 2 weeks RFL.

Thanks.
Click to expand...

First things first, regarding your squat form:

Bring your hands in much closer together and hold the bar with your thumbs above the bar, not under it. You want your lower back to be extremely tight and your arms' only purpose is to pull the bar into your lower back - it should not wobble on your back like it is currently.

Also, initiate the movement with your hips. It looks like you are leading with your knees.

Last, "spread the floor" with your feet when you drive the bar up.

Now as for your questions, it is normal for you to gain strength quickly when you start training, regardless of your diet. That said, it is tough to keep progressing when you are cutting weight, so I wouldn't worry about it too much. When you start out, you can make progress in every training session. Soon you make progress every week, then every month, then you have to start thinking about different ways to periodize your training to continue your improvement. But on a long-term cut it's really more difficult to gain strength.

Remember that your goal with a cut is to improve relative strength. If your bodyweight is dropping and your strength levels are staying the same or slowly improving, then you are improving your relative strength and you shouldn't be worried about preserving LBM.
 
I'm glad you guys think the intensity progression is not a big issue on a cut. Hopefully that lowers my concerns for LBM loss - I am getting awfully skinny though.
I do not want to raise intensity, especially right now, since I am on the RFL diet.

gtbmed- Thanks for the feedback regarding the squat form - I will take your advice and hopefully post an updated video later on!
 
I've read through this thread and what I gather is lift heavy and eatting mostly protine is the best way to lose weight. Right?
 
UPDATE:
RFL is finished (2 weeks)! Just finished yesterday. New weight is 141.8. I am seeing slightly more ab definition now. I was hoping to lose more, but that is okay.

My plan is to move into a full diet break for the next 2 weeks and then do RFL again for two more weeks. I think I did the Full Diet Break incorrectly last time. I misread Lyle's suggestion for carb intake. Instead of the 140g carb intake I did last time, I am planning on intaking 200-220g carb.

Full Diet Break Info:
Calories: 1900
Protein: 170g
Carbs: 200-220g
Fat: 35-45g

WEIGHT UPDATE:
09/16 172.0 lb
10/01 166.0
10/21 160.0
11/16 153.6
12/17 149.0
12/22 148.0
12/26 149.0 (refeed - maintenance begins (FDB))
01/09 148.0
01/11 148.0
01/16 (maintenance ends, RFL begins)
01/17 145.2
01/21 145.2
01/23 143.0 (refeed)
01/27 142.5
01/30 141.8 (refeed, RFL ends, maintenance begins (FDB))
----------------------------------------------------------
Any comments/suggestions?
 
Full Diet Break is over - doing RFL again for two more weeks! I think I should see better results this time since I did the full diet break correctly.

WEIGHT UPDATE

01/11 148.0
01/16 (maintenance ends, RFL begins)
01/17 145.2
01/21 145.2
01/23 143.0 (refeed)
01/27 142.5
01/30 141.8 (refeed, RFL ends, maintenance begins (FDB))
02/03 143.0
02/05 143.0
02/08 142.0
02/11 142.5
02/13 (RFL begins)
__________________
 
This is very cool! August you were 170; now you're 142. Maybe it's time to try something like UD2.0 - you can't be carrying very much fat anymore!
 
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