The Quest for Abs

[atherjen]

Hey Jen (or anyone else who could provide feedback on this)...I know you mentioned that my cals are too low, so I've been studying the Guide to Cutting, Bulking, and Maintenance. Would I be best advised to consume daily calories around my bodyweight x 14 (2184) to speed up my metabolism? Maybe 6 weeks like this and then 6 weeks of slight calorie reduction? I'm still trying to figure out how to achieve my goals of the ever-elusive six-pack from a caloric standpoint! Any advice would be greatly appreciated!! Take care guys!

PS. I'm going to order a more complete EFA source instead of always using just Olive Oil!

oppss, slap my hand I just saw this post now. forgive me!
That defintly an option, going to maintenane for a while and then cutitng levels. However I feel that regardless of the type of diet that anyone is on, low carb, isocaloric, etc. a refeed or carbup or above maintenance day(whicher you prefer to term it) is required. For example you could diet at 10-12X bodyweight for 6 days and then on the 7th day eat above maintenance intake. This will help keep things rolling and stop hormones from plumeting, etc. Just a thought.
Diet looked much better yestarday. I have one question, when you have the olive oil with your shake.. do you put it in it?
Smart move on ordering a more complete EFA. Fish oil caps would be by far your best choice as it is easy to get other sources in your diet daily.
Keep it up!!

 

[Mavs]

It's all good, Jen! Just don't let it happen again How are you doing, hon? I do mix the olive oil in with the shake. Is that a bad thing to do?? If it is, just let me know and I'll make the adjustment!

On the calorie front, I figured out the BFFM caloric level and a 20% reduction for me is about 2059 cals/day. That sounds more reasonable too. I'm going to give that caloric rate a shot for 6-8 weeks and see how it works! Sundays will be the day to "let go" a little bit and maybe bump my cals up to 2200-2300 or so.

I've gotta say that this has been the first week in over a year that I've worked all muscle groups and have been consistent with diet all week! I think great changes are on the horizon! Thank you all once again for your support and advice...it really means a lot to me!! HIIT today by the way!

Tonight, I'm going out with some friends for crawfish. I've read that each crawfish is pretty much all protein so I'm gonna have fun and yet stick to the plan!!

 

[atherjen]

Mavs, you are one sick man! Im sorry but putting OLIVE OIL in my shake just makes me cringe. haha but if you can stand it, then by all means nothing wrong with it. ewwie.

Good plan, give that intake a go for a while w/sat or sun being a rest day of dieting. You can always tweak as needed depending on progress.
And you most welcome! Way to go on sticking with things all week! your well on your way to reaching your goals!

Have fun with HIIT today and enjoy the crawfish.

 

[Mavs]

Oh c'mon Jen!! You mean you don't just love the sultry, seductive taste of olive oil in your shakes?? It's funny though because at first it did bother me but now I don't even notice it. Guess that's a good thing! Today was a crazy day (ie. it's 5:18am and I just got home a little bit ago...oops) but I did my absolute best to stick with my diet! I took a couple of protein shacks with me tonight and drank a lot of water...

5/29/04:

2309 Calories (a little high but a 250 calorie deficit nonetheless)
25% Carbs
44% Protein
26% Fat
6% Alcohol from one measley little ounce of rum in my diet Pepsi! I know...bad Eric! I'm getting better though considering I would normally consume A LOT more than that on a Saturday night (I'm really working on making this a lifestyle change as well).

Meal 1:
2/3 cups Oatmeal
1/2 cup Grape Nuts
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 2:
1 packet Myoplex Lite
1 cup skim milk
1 tbsp Olive Oil

Meal 3:
Crayfish
2-3 tbsp butter sauce
Diet Pepsi w/that one ounce of The Captain

Meal 4:
1 cup skim Milk
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 5:
1 cup skim milk
1 scoop Protein Powder

Notes:
At least 120 oz of water, vitamins
I'm switching HIIT to Sunday due to my hamstrings still super-tight/sore from Fridays leg workout...So Sunday will be a little less strict on the diet (still around 2300-2500 cals) and will include HIIT and ab work.

You all have a wonderful evening - what's left of it! I'm going to get a wee bit of shut-eye now.

 

[gwcaton]

You're doing great man! Keep it up and you will be cut in no time !

 

[Mavs]

Thanks Gary!! I'm trying, man! I'm not going to stop until I get there, brotha...

5/30/04:

Nutrition:
Today was free day so I put my calories right at maintenance level for a little boost! Total cals today were 2571. Still got in about 100 oz of water and took my vitamins to aid recovery.

Workout:
My left hamstring was still super-tight today so I stretched it out and did 23 minutes of HIIT on the bike. I warm up for the first two minutes at about 60% effort, then for minutes 2 through 19 I alternate between 90% effort and 60% effort each minute, then on minute 19-20 I crank it up to 100% effort followed by 3 minutes of cooldown at 60%. I was POURING sweat at the end and my heartrate was in a range of 155-180 most of the time!!

I also did a little superset workout for abs:
50 floor crunches
50 side crunches (25 each side)
50 bench leg tucks

I did this superset twice and OH THE BURN!

I also did 40 pushups to throw some variety in there!

Tomorrow the gym is closed so I'll probably do the HIIT again and some calisthenics. Then, I'll hit the weights again Tuesday!

P.S. I'm already seeing some pretty cool changes in the mirror!! Woohoo!

Have a good evening all!

 

[gwcaton]

P.S. I'm already seeing some pretty cool changes in the mirror!! Woohoo!

Makes it all worth while and a lot easier to make yourself stay with it when you can see/feel changes . Congrats!

 

[Mavs]

Gary - It definitely does! I'm really motivated now. I know those abs are in there somewhere, damn it! I've got some kind of funky stomach virus today though Either that or I just got a little overheated from working on the roof in the 90 degree weather! I'm still going to get in my 5 meals today - and I'm going to do my best to get up to my required amount of cals!

For my workout, I did HIIT on the bike again in the same format as yesterday. Once again, GREAT workout! The effort kind of weakened towards the end but I think it's just because I was feeling under the weather. I'll post my nutrition for the day later on tonight!

Everybody have a good day today??

 

[Mavs]

5/31/04:

Nutrition:

Calories: 2032
Carbs: 32%
Protein: 36%
Fat: 32%

Meal 1:
2/3 cups Oatmeal
1/2 cup Grape Nuts
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 2:
1 cup skim milk
1 packet Myoplex Lite
.75 tbsp Olive Oil

Meal 3:
1 chicken breast
1/2 cup Pinto Beans
1 cup Brussel Sprouts

Meal 4:
1 cup Skim Milk
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 5:
3 egg whites
1 whole egg
1 cup mushrooms
2 tbsp Light Sour Cream
1 tbsp Olive Oil

Misc: 120 oz water, vitamins

Workout:
As mentioned above, 23 minutes of HIIT on the bikester.

 

[gwcaton]

Eric,

Have you tried the Natural Peanuit Butter ? They have it in reduced fat also if you really must have it but I used the reg nat on my cut. The stuff you are using has trans fatty acid or something like that in and I think that if I remember right thats not something you really want in your diet

 

[Mavs]

You're probably right on the money, Gary! I've heard that trans fats are right up there with, if not worse than saturated fats. I'm going to see if I can find some natural PB at the store. Would that be something only found at the health food store?

Here was my workout this morning...I was still feeling pretty drained from this little virus I have so don't laugh at the weights!

6/1/04: Chest and back

Dumbbell Bench Press:
40x10
45x8
50x5
50x5

Incline Dumbbell Press:
30x8
35x6
35x6
(Up next time)

Dumbbell Flyes:
20x8
25x4
25x4

Bent-over Dumbbell Rows (dumbbell each hand):
30x10
35x8
40x6
40x6

Seated Cable Rows:
115x8
130x6
130x6

Front Cable Pulldowns:
85x8
100x6
100x6

Will post nutrition tonight...so until we meet again!

E

 

[rockcrest]

Would that be something only found at the health food store?

try the organic section of the market

 

[gwcaton]

The grocery store I work in has the Natty pb with the regular stuff. Smuckersis the brand we carry .

 

[Mavs]

Thanks guys! I'll check on that tomorrow. How is everyone doing?? I really hated to see that 3 day weekend leave so soon!

6/1/04

Nutrition:

2116 cals
44% carbs
35% protein
20% fat

Meal 1:
2/3 cups Oatmeal
1/2 cup Grape Nuts
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 2:
Myoplex Lite
1 cup skim milk
0.5 tbsp Olive Oil

Meal 3:
1/2 cup Oats
1 scoop Protein Powder

Meal 4:
1.25 cups Wild Rice
1 chicken breast
1 cup mixed veggies

Meal 5:
Protein Powder
1 cup skim milk
1 Tbsp reduced fat PB

Notes:
100 oz water, vitamins, Betagen

 

[Mavs]

Update:

I measured my bodyfat this morning based on the http://www.rustyiron.net/formmal7.htm seven point test that Gary uses (thanks dude!) My earlier measurements were computed based on one measurement from the suprailiac (right side of the stomach above the hip bone). This test in the link actually takes three measurements at 7 different points on the body. The result came out at 14.97%. I'm doubting I lost 3% bodyfat in a week but hey, I'm sure I lost a little bit because I can see it in the mirror! So all in all, I'll be using this method of BF testing from here on out. It definitely seems more accurate! I'll take all of my measurements again next Wednesday!

Later gators!

E

 

[gwcaton]

It may not be accurate but if you are consistent you can at least gauge %'s of changes .

 

[Mavs]

You betcha! I'm getting excited about seeing that trend line head down over the course of a few weeks. I'll post workout and nutrition later tonight. I've been running behind ALL day it seems! Oh, and I got some Smucker's all natural PB Got my EFA's today too...it's called The Total EFA...definitely a lot more well rounded than Olive Oil!

 

[Mavs]

6/2/04

Nutrition:

2001 calories
44% Carbs
36% Protein
20% Fat

Meal 1:
2/3 cup Oatmeal
1/2 cup Grape Nuts
1 scoop Protein Powder
1 tbsp reduced fat PB

Meal 2:
Myoplex Lite
1 cup Skim Milk
0.5 tbsp Olive Oil

Meal 3:
Chicken Breast
1.25 cups rice
1 cup Lettuce
1/2 cup Cucumbers

Meal 4:
1/2 cup Oatmeal
1 scoop Protein Powder
1 cup Skim Milk
0.5 tbsp Total EFA

Meal 5:
1 scoop Protein Powder
1 cup Skim Milk

Notes:
100 oz water, vitamins

Workout:
23 minutes of HIIT on the bike (BFL style)...nice sweat and heart rate again!

Notes: I'm considering doing the nutrition program on physiquetransformation.com by the way...it revs up your cals week by week for about six weeks while adjusting the macronutrient ratios...then it takes you through a 6 week or so fat burning phase. It looks really neat and seems to coincide with a lot of what I've learned on here!! Of course I'll still be tracking everything on my beloved IM journal! Also, in that metabolism "conditioning" phase, they have you only do weight training while your cals are higher to build some LBM and save the cardio for the fat loss phase. I joined their Yahoo e-mail group a while back and there seems to be quite a few people satisfied with it. Let me know if you guys have any input or experience with it!

Goodnight one and all!

E

 

[atherjen]

Hey MAvs! diet is looking better and better! Very good work! one suggestion, move some EFA's to your last meal couldnt hurt to get some veggies in your diet too
way to go on the HIIT! DEDICATED!

 

[gwcaton]

6/2/04
Notes: I'm considering doing the nutrition program on physiquetransformation.com by the way...it revs up your cals week by week for about six weeks while adjusting the macronutrient ratios...then it takes you through a 6 week or so fat burning phase. It looks really neat and seems to coincide with a lot of what I've learned on here!! Of course I'll still be tracking everything on my beloved IM journal! Also, in that metabolism "conditioning" phase, they have you only do weight training while your cals are higher to build some LBM and save the cardio for the fat loss phase. I joined their Yahoo e-mail group a while back and there seems to be quite a few people satisfied with it. Let me know if you guys have any input or experience with it!

E

No experience with that program but you can be our guniea pig !

 

[Mavs]

Gary, sounds good to me man! I think I'm going to give it a shot. I really like what the program has to say. I've been doing the yo-yo thing for a couple of years now so my metabolism's probably all out of whack! Right now, I'm just entering my daily diet in there so that the program can get a feel for where I'm at nutrition wise before it sets up a plan. It gives you a grade for each days eating once you get into the conditioning and fat burning phases so that you can keep track on how your doing. I'll keep the updates going to see how it goes!

Jen - Thanks for checking in, partna! I'm definitely going to be working on getting more veggies in. By the way, the Total EFA sure is a lot more...ummmm...palatable than straight Olive Oil all the time!

On a different note, this little stomach bug or whatever I have been flirting around with has finally caught up with me in full force So I'm using today as a rest day and I'll be eating as bland as possible to see if I can start keeping anything down! I'm going to load up on some Vitamin C as well. I hate being sick!!...blaaahhhh

Take care my friends!

E

 

[Sapphire]

Hi there Sweetie!

Sorry to hear you are sick! YUCK!! I hate stomach bugs! Just relax and try to drink lots of water.
Feel better soon!
Cyndi

 

[Mavs]

Hey Cyndi! Yeah, I think I'm just now starting to get over it. I just relaxed a bit and drank some water today. I took in a few bland foods but that was about it. If I feel better in the morning then off to the gym I go and I'll start back with the eating plan! You ready for the weekend??

 

[Mavs]

6/5/04:

Meal 1:
2/3 cups oatmeal
1/2 cup Grape Nuts
1 tbsp Natural PB

Meal 2:
Myoplex
0.5 tbsp Total EFA

Meal 3:
.5 cup lean ground beef
1 cups whole wheat pasta
1/2 cup pinto beans

Meal 4:
1/2 cup oatmeal
1 cup skim milk
0.5 scoop Protein Powder

Meal 5:
1 cup skim milk
1 scoop Protein Powder
0.5 tbsp Total EFA

Notes: 100 oz water, vitamins

Workout:
My energy was still pretty zapped from this week's viral episode so I just did some light squatting and leg work at the gym. I did spend about 45 minutes playing some bball. Really good workout, somewhat HIIT in nature...nice heartbeat and sweat! I'll be able to hit the gym full on again next week when I'm nice and recovered!!

Note:
I'm done with day 3 of analysis on physiquetransformation.com. I'm going to go 5-7 days in that phase then it'll use the data to create the conditioning and fat buring stages! I'm pretty pumped about being the guinea pig on this bad boy!

Take care guys and gals!

 

[atherjen]

Thats cool that you'll be following that sites online transformation! best of luck with it!
Glad tohear that your feeling better too!

 

[gwcaton]

Hey Guniea Pig ! LOL
Good luck on the program, sounds like you are all geared up and ready to succeed !

 

[Mavs]

Thanks Jen! Yes, I'm definitely feeling A LOT better. I haven't been that sick in I don't know how long! Feels great to finally be getting my energy back.

G-Dub - Yes sir, I'm geared up and ready to go! I'll keep the progress posted on here. Day 5 of analysis will be tomorrow (Sunday) so I'll wrap it up and get my schedule for conditioning and fat burning then!

6/5/04:

2541 cals (felt like I needed a little mre today since I was probably in the negatives for two or so days...LOL )
36% Carbs
35% Protein
29% Fat

Meal 1:
2/3 cups Oatmeal
1/2 cup Grape Nuts
1 tbsp Nat. PB

Meal 2:
1.25 cups rice
3 oz. chicken
1/5 cups mixed veggies

Meal 3:
Myoplex
1 cup skim milk
0.5 tbsp EFA

Meal 4:
10 chicken wing "drummettes"
0.5 cup carrots

Meal 5:
1 cup skim milk
1 scoop Protein Powder
0.5 tbsp EFA

Workout:
Spent about 1.5 hours playing some pretty intense basketball. Once again very HIIT-ish in nature. Nice high heartbeat and sweat, sweat, and MORE sweat.

Notes:
100 oz water
vitamins

P.S. I saw Pitch Black tonight for the first time...anybody seen that flick? Not bad!

Goodnight one and all!!!

 

[gwcaton]

Thanks Jen! Yes, I'm definitely feeling A LOT better. I haven't been that sick in I don't know how long! Feels great to finally be getting my energy back.

G-Dub - Yes sir, I'm geared up and ready to go! I'll keep the progress posted on here. Day 5 of analysis will be tomorrow (Sunday) so I'll wrap it up and get my schedule for conditioning and fat burning then!

6/5/04:

2541 cals (felt like I needed a little mre today since I was probably in the negatives for two or so days...LOL )
36% Carbs
35% Protein
29% Fat

Meal 1:
2/3 cups Oatmeal
1/2 cup Grape Nuts
1 tbsp Nat. PB

Meal 2:
1.25 cups rice
3 oz. chicken
1/5 cups mixed veggies

Meal 3:
Myoplex
1 cup skim milk
0.5 tbsp EFA

Meal 4:
10 chicken wing "drummettes"
0.5 cup carrots

Meal 5:
1 cup skim milk
1 scoop Protein Powder
0.5 tbsp EFA

Workout:
Spent about 1.5 hours playing some pretty intense basketball. Once again very HIIT-ish in nature. Nice high heartbeat and sweat, sweat, and MORE sweat.

Notes:
100 oz water
vitamins

P.S. I saw Pitch Black tonight for the first time...anybody seen that flick? Not bad!

Goodnight one and all!!!

You probably did need a little extra .

Pitch black, my wife liked that one so much she bought it twice ! She likes anything with Vin Diesel in it

 

[Mavs]

Howdy!

Sorry for not posting yesterday. It was a rest day anyways so not much to log! I wrapped up my 5 day diet analysis from physiquetransformation.com and am in my first day of "conditioning" today. My schedule for conditioning (6 weeks) will be as follows:

P/C/F Caloric Goal
Week 1 25/60/15 2324
Week 2 25/60/15 2524
Week 3 25/60/15 2724
Week 4 25/60/15 2924
Week 5 26/59/15 3037
Week 6 27/58/15 3037

I'll enter the fat burning schedule when I get there! Basically it'll be a caloric goal and P/C/F target that changes daily and slowly tapers down over 12 weeks. I'm to just do weight training in the conditioning period and will add cardio during the fat burning stage.

Today's (6/7/04) nutrition:

2278 cals
24/61/15 (95.81% score based on ratios, vitamins, and caloric goal)

Meal 1:
2/3 cup oatmeal
0.75 cups Grape Nuts
1 tbsp Nat PB

Meal 2:
Myoplex
1 cup skim Milk
0.5 tbsp Total EFA

Meal 3:
0.75 cup Oatmeal
1 cup strawberries
1 cup skim milk
1 cup Cheerios

Meal 4:
0.5 chicken breast
1.25 cup rice
1.5 cup mixed veggies
0.5 cup black beans

Meal 5:
1 cup skim milk
0.5 scoop Protein Powder
0.75 tbsp Total EFA

Notes:
100 oz water, vitamins

E

 

[Mavs]

GW - I really liked Pitch Black too man! Don't know if I'd buy it twice though...LOL Looking forward to The Chronicles of Riddick though!