Ripped

[Twin Peak]

Now THAT's a bit better!!!

Feel free to push whenever you want....

Okay so I have some questions:

1) Fat. What is the "minimum" amount of fats? I have ALWAYS had problem losing weight, so I try to be extra careful there. Knowing this, and my stats (see first post) how much do you think I should be having per day? Can't I cycle the fats as well? I'd love to add almonds. Also I have a teaspoon of flax every morning (its in one of my posts).

2) Veggies. I should be getting more, I know. On carb days I believe I get a decent amount, its just I try to eliminate ALL carbs on those three protein only days per week. To extreme ya think?

3) Popcorn. Hmmm, that's one I NEVER knew (and I believe a am fairly knowledge on this....thanks). As luck would have it, I haven't had any yet and I won't -- thanks!

4) I'm open to try certain thinks (its not like I am precontest or anything...just pre-summer....) and always looking to learn, so thanks for the input W8 -- always appreciated!

When I boil down all your comments it comes to this (not all that surprisingly) -- you think I need to increase veggies and fats. Did I miss anything?

 

[w8lifter]

The minimum amt of fat you should be having is 20% of your daily calories. Fats don't make you fat. I'm curious what your diet consists of when your just maintaining or bulking, specifically carb sources. EFA's bring w/ them many health benefits...there's posts in Nutrition w/ lots of info. You can cycle fats, as you do carbs, but they really can be used for more than just a sources of energy....forgive my laziness, but here's is a cut & paste from a pm I just sent to someone:

First, the fastest way to halt fat-burning is to have sugar! ...or anything that converts rapidly to sugar within the body. When you eat sugar it causes an insulin release, fat can not be burned in the presence of insulin, in addition, insulin is a storage hormone...not only does it drive protein and vital nutrients into your muscles, but it stores fat! Protein, fat and fibre will all work to blunt an insulin release...this is a good thing. So changing your diet to eliminate or reduce unecessary sugars, while ensuring adequate protein, fat and fibre would be one of the best suggestions. Remember too that sugar comes in many forms....milk, bread, cottage cheese...all have sugar in them. I don't expect you to stop eating these things, but take into consideration the effects they have on your body and work around it.

So, fats are good for you and can be used to help control insulin (one of the reasons I'm curious about your diet, insulin resistance may be a factor?, fats, fibre (veggies) & protein will only help).

Veggies are slow-burning carbs w/ lots of fibre, not to mention vitamins! Most veggies require more energy to digest than they contribute....often called a negative calorie food...there's no reason not to eat them! I don't even count veggies in my carb/calorie totals.

Popcorn, very high on the GI and converts to sugar very rapidly in the body.

 

[Twin Peak]

Originally posted by w8lifter
I'm curious what your diet consists of when your just maintaining or bulking, specifically carb sources.

So, fats are good for you and can be used to help control insulin (one of the reasons I'm curious about your diet, insulin resistance may be a factor?, fats, fibre (veggies) & protein will only help).

I know the probs with sugar and insulin release as you can probably tell from my carb sources (popcorn notwithstanding....); we are totally on the same page there.

I am more interested in our differences in opinion on fats (I know the benefits and that there are vital...blah blah blah....its just that I have a problem losing unless I cut fats as well).

Also, I am curious about what you mean about "insulin resistance."

When I am not being strict (i.e. trying to lose) I normally fluctate from 15-20% BF. I always try to get a lot of protein from lean sources (at least 250g/day) and I try to keep the fat low. Carbs vary depending on how good/bad I am being. When I am being good they are what you see here, just a LOT more of them. Maybe throw in some pasta, bread, pancakes, bagels (all whole wheat when possible).

Also, when I am not being strict, sugars definitely work there way in. Let me know if you need more detail.

 

[Twin Peak]

Yesterday was my high carb day. I was also on the road a lot so my food was a bit off.

7:30 shake
9:00 almonds (too many)
12:30 turkey on a ww bagel
3:00 more almonds
7:00 (my biggest cheat dinner)
3 bread flats
1/2 piece of ww bread
"seafood salad" (cold shrip, clams, calamari in lemon vinigret)
salad w/oil and vinegar
1 1/4 pound lobster (a little butter sauce) and a baked potatoe
black coffee

soooooooo good!!!! and not THAT bad!

And today is ANOTHER protein-only day....

 

[Twin Peak]

Diet is going well. Last week for a couple of days I got a little almond crazy and had way to many. I think it hurt a little but I still weighed in okay today.

I weighed 209 1/2 which is 2 1/2 less than last week. My progression so far is:

Week 1: 216
Week 2: 212
Week 3: 209 1/2

this is all the first day of the week.

Again my goal is 195-200 at the end of 10 weeks. I think the weight loss so far is all BF and water (no muscle). In fact, I am getting stronger. For example, Friday's shoulder workout was awesome.

Front Presses:
225 x 5
205 x 7
185 x 9
135 x 16

Rear Presses:
185 x 6
155 x 16

Lateral Raises:
35 x 10
35 x 10
25 x 10

Plus rear delts and shrugs.

Also visually I look better already. More cuts and more veins. I started getting the large vein across my front delt to pop out (at least when I am lifting!).

Also my arms are getting more cut and more vascular. Hoping for another strong week, and even better, if I don't abuse the almonds!!!

 

[Twin Peak]

Hey folks its been a while but the diet is going well.

Today starts our week 6 if a 10 week cutting phase. My partner started at 226 and this morning was 203. True he had a lot of weight to lose but he is doing great. His lifts have not really gone down either. The tanita says he went from 25% BF to 19.5%.

I started at 216. Today I weighted 202. BF % went from 19% to 15%. My goal is the low 190s I should be pretty shredded by then. My lifts have not really gone down either. (Benched 315 for 3 reps after inclines).

Though my abs have not started coming in, but upper body is getting pretty shredded and vascular. Stay tuned....

 

[Twin Peak]

My weekly update -- had a tough weekend, mentally more than anything else. I didn't feel as "hardcore" about the diet plus I feel like I looked fat. I felt like I looked before I started this diet. So I was a little frustrated.

Now I know that this is my mind playing tricks and that by weeks end I'll feel lean and mean again but still....

So I ended up cheating a bit (just a little bit) and I didn't do a protein only day yesterday, so this week I will pay! T-F will all be protein only. I'll carb up on Sat, go light carbs as usual on Sunday and start week 8 (the HOME stretch on Monday). Hopefully that way I'll break the 200 barrier! Again I'd like to end the 10 weeks b/t 190 and 195.

I think I finish around July 1, just in time for my 30th, and my beach vacation!

 

[Twin Peak]

I am pasting most of this from what I wrote in fitbabes journal, since it probably belongs here anyway....

This morning I weighed in at 202. Same as 2 weeks ago, but I know I have dropped some fat, so I must have added muscle. Actually, my strength is up even though I have dropped 15 pounds. This morning I started with inclince dumbells for chest. First set I used 125 pounders for 10 reps than I tried the 140s and got 4 reps. Then 125s for 8 and 90s for 13 (then a bunch of other stuff).

Last week I modified the diet adding some extra protein days and carbing up bigtime on the weekend. Looks liek I may have carbed up too much! (since I didn't lose any weight). This week I am going to change thursday from a light carb to a no carb day and have tuesday and saturday my carb ups, since I still want to get down to 195 though, and there are only three weeks left in my diet; maybe I'll tack on an extra week and go until July 1.

 

[jstar]

I thought I would pop in and say hello
You are doing great on your cutting program, you have enough time to reach your goal and I am sure you will. I was just wondering why do you take a teaspoon of flax before doing cardio? I assume to spare the muscle but I never heard of anyone doing that before so I was just curious. Thx

 

[Twin Peak]

Hey there, thanks for saying hello (you are one of the few!).

I take the flax because it is a good source of fats on a limited fat diet. I take it first thing in the morning because I lift on an empty stomach, and, yes, that will help me preserve muscle and get me through to my post workout shake.

Mostly its a time of day thing though.

I should mention though that this cut phase does not include ANY cardio (first time I have done this successfully!)

 

[Jodi]

Well I think you better update this a little more often. I never even saw this until today. geez and I thought I was bad.

 

[Twin Peak]

Originally posted by mochy
Well I think you better update this a little more often. I never even saw this until today. geez and I thought I was bad.

Well, as my first coupla posts noted I wasn't going to list my daily food intake as it was set out generally. Rather it was for progress, current motivation levels, etc. Hey maybe if I added a few pics people would stop by.

Okay, since I am carbing up today and no workout, I'll post:

7 am -- shake, 1 scoop whey, 1 scoop soy, 10g creatine, 10g glutamine

9 am -- oatmeal and whey powder

10:30 -- 2 grapefruits

11:30 -- apple and 50g whey

(more to come)

By the way, I am feeling great, motivation is high, and I am sore ass hell from that chest workout.

 

[Jodi]

PICS PICS PICS - We want PICS!

I only look at the first page of the onlie diaries. I browse through those and I don't ever recall yours being there.

 

[Twin Peak]

Thats cuz you only looked at the ones with the pics!

 

[Twin Peak]

Originally posted by mochy
PICS PICS PICS - We want PICS!

and they say just the men are the horndogs!

 

[Jodi]

Originally posted by Twin Peak
Thats cuz you only looked at the ones with the pics!

Now thats not true. I have looked at just about all of them.

and they say just the men are the horndogs!

Women like to look too! I bet you won't find too many women around here that would say "Naw TP we don't want to see any pics of you" Hell Ya! Course we do!

 

[Twin Peak]

Yes, and I have threatened to post some for a while now. Maybe at the end of the 10 weeks so you can judge for yourself whether the diet worked. I may post them in hear though that way no one will ever see them!

 

[Jodi]

Originally posted by Twin Peak
Yes, and I have threatened to post some for a while now. Maybe at the end of the 10 weeks so you can judge for yourself whether the diet worked. I may post them in hear though that way no one will ever see them!

Of course people will see them. We can always make an announcement on the Sex Health forum! j/k

When is your 10 week cut done?

 

[Twin Peak]

Yeah that might just be a good place for them! Well, technically there are three weeks left but I am thinking of adding an extra week and going to July 1, since I still have at least 7 pounds to lose.

 

[Jodi]

So now we have to wait another month for pics? Come on now! How am I suppose to possible use your diet plan if I can't see what the results are sooner than a month? LOL

 

[Twin Peak]

So far there aren't results, only "progess", so you'll just have to wait....

And if you want to see progress, you can check out fitgirl's journal, she has been doing my diet what, three weeks now, with excellent results.

 

[butterfly]

We want to see pics of you TP...

 

[Twin Peak]

Wow, I even have butterfly visting my journal -- welcome! What and you can't wait until the cutting cycle is over? Maybe the mystery is better!

 

[kuso]

TP.......what the fuck did we do exactly

 

[butterfly]

Originally posted by Twin Peak
Wow, I even have butterfly visting my journal -- welcome! What and you can't wait until the cutting cycle is over? Maybe the mystery is better!

When is you cutting cycle over?

If it's not too long of a wait we might consider giving you a reprieve

 

[kuso]

Originally posted by butterfly



If it's not too long of a wait we might consider giving you a reprieve

Hey how about me then...my cutting cycle will START next month

 

[butterfly]

Let's see... since you won't be starting your cutting cycle for another month... and most cutting cycles last for at least six weeks... that puts pics of you about 3 months away!!!

No way dude... that's too far away!!! They don't have to be pics of you all buffed up... just a current pic.

 

[kuso]

Originally posted by butterfly


No way dude... that's too far away!!! They don't have to be pics of you all buffed up... just a current pic.

Believe me, after 5 months of bulking there is no way they`ll be "buffed up"

 

[butterfly]

Originally posted by kuso
Believe me, after 5 months of bulking there is no way they`ll be "buffed up"

Like I was saying... they don't even have to be progress pics... post one of Mr & Mrs Kuso

 

[kuso]

Ha????? Now all of a sudden you want pix of my wife too?? No privacy at all in this place ha???