Elby87
Mon, July 17th, 2006, 01:33 PM
Wanted to post what I've been doing, and the little changes I'm gonna be making with what I've been working on. So far, I think it's been working, after 2 weeks I've dropped about 5.5 lbs, and the #1 best part, I'm not miserable and I don't think about having cheat meals and such..... so here we go:
Diet: My diet at first sucked. I read all over the place "don't undereat, don't undereat" but what did I do? I under-ate. About two weeks ago a came across a journal/help thread on the bodybuilding.com forums by LifeQuest, and totally revamped my diet. I have to say that the diet I'm working with now is almost identical to what LifeQuest posted, but mainly because that's what works with me. I'm a big chicken and rice fan, so his setup just made sense to me. I did change peanuts to pistachios, and looking to change the oats possibly. What I'm eating now:
7:00am- 1/2 cup Ground Oats, 2 scoops Whey powder with water, Flaxseed Oil pill
9:30am- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1/2 oz Pistachios (25 shelled)
12:30pm- 6 oz Tuna (Chunk light), 2 pieces whole wheat bread toasted
4:30pm- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1 oz Pistachios (50 shelled)
5:30ish- workout (get off of work at 5, head straight to gym, chicago traffic rocks!)
7:00-7:30pm- 1/2 cup Ground Oats, 2 scoops Whey powder with water, Flaxseed Oil pill
9:30- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1 oz Pistachios (25 shelled)
With this breakdown, I'm getting a total of 2285 Cals, 44.5g Fat, 196.5g Carbs, 283g of protein, for a 15:35:50 split. What do you guys think of this split for a guy that's 24, 6'3", 245 lbs, ~22-23BF%?
As for workout, I'm trying to incorporate some kind of cardio every day. Right now I'm still working on getting my body into shape, so workout is as follows:
M- Cardio only, 45min on elliptical, medium difficulty (10 out of 20 max) keeping my BPM around 160-165. Usually results in 3-3.5 miles
T- 20 min on elliptical, back/biceps. For Back I do free-weight Rows using a balance ball, and whatever you call the machine that feels like a reverse crunch. Biceps I do E-Zbar curls, light dumbells, and Lat Pulldowns. Right now I'm doing lighter weights. I tried to do moderatly hard weights right off the bat, ended up sore for 4 days...
W- Cardio and Abs. Cardio is a 1 hour spin class (bike). I got suckered into this by my g/f, but hey, she pays for my gym membership... Abs is 200 crunches split into 4 sets of 50. Low weights for now.
TH- 20 min on elliptical, Legs. Legs consist of Squats, Dead lifts, Leg Press, Leg extensions. Once again, low weights do to a strain I put on my back last week for trying to do to much.
FRI-Cardio only, 45 min on elliptical, same as M
SAT- 20 min on elliptical, Chest, Delts, Traps. Chest I do Incline Flies with dumbells along with Incline Bench. Also do Shrugs with barbells, and Arnold Shoulder Press with Dumbells. Follow this up with 200 crunchs, just like W.
SUN- Offday~time to recover.
I should also add that I give myself one "cheat" meal on the weekend, probably will either be SAT night, or SUN morning. At first I told myself no cheats, not until I get to my target weight, but I feel that having something to look forward to on the weekend helps keep me moving during the week. I say "cheat" because it's not necessarily an awful meal, I don't binge. Example: Sunday I had Margarita Chicken from Chili's for lunch. Consisted of grilled chicken, beans, tortilla chips, corn, and white rice. Much better option then a doubly cheeseburger from mcd's or something IMO.
So this is what I've been doing for the past 2 weeks, and it seems to have been working. Suggestions are definatly welcomed though, I really want to fine tune this to be perfect over time. A couple questions I do have thought...
1. Oats. I can't stand oats. I can eat them, but every time I feel like I'm gonna throw up after I eat it. I've tried Cinnamen powder, Pumpkin Pie Powder, Chocolate Whey, tons of water, pretty much everything. Whats a good alternative to this. I have 2 possibilities, Special K cereal, or instant flavored oatmeal. I'm worried about the sugar though.
Oats-140 cals, 2.5 fat, 26 carbs, 5 protein, 0 sugar
Instant Oatmeal- 130 cals, 1 fat, 26 carbs, 3 protein, 12 sugar
Special K (Almond) w/ 1/2 cup skim milk- 155cals, 2 fat, 33 carbs, 7 protein, 17 sugars!!!
Are either of these possible for me to substitute in? Right now with eating the oats, I'm taking in about 15 g of sugar a day, would tripling that be to much?
2. I'm definatly a weight room newbie. I've modeled this current workout plan off of what John did when he started out on his cut. Any suggestions would be greatly appreciated, specifically on Chest day!
Thanks in advance, and any suggestions would be greatly appreciated.
Diet: My diet at first sucked. I read all over the place "don't undereat, don't undereat" but what did I do? I under-ate. About two weeks ago a came across a journal/help thread on the bodybuilding.com forums by LifeQuest, and totally revamped my diet. I have to say that the diet I'm working with now is almost identical to what LifeQuest posted, but mainly because that's what works with me. I'm a big chicken and rice fan, so his setup just made sense to me. I did change peanuts to pistachios, and looking to change the oats possibly. What I'm eating now:
7:00am- 1/2 cup Ground Oats, 2 scoops Whey powder with water, Flaxseed Oil pill
9:30am- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1/2 oz Pistachios (25 shelled)
12:30pm- 6 oz Tuna (Chunk light), 2 pieces whole wheat bread toasted
4:30pm- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1 oz Pistachios (50 shelled)
5:30ish- workout (get off of work at 5, head straight to gym, chicago traffic rocks!)
7:00-7:30pm- 1/2 cup Ground Oats, 2 scoops Whey powder with water, Flaxseed Oil pill
9:30- 8 oz boneless chicken breast, 1/2 cup whole grain Brown Rice, 1 oz Pistachios (25 shelled)
With this breakdown, I'm getting a total of 2285 Cals, 44.5g Fat, 196.5g Carbs, 283g of protein, for a 15:35:50 split. What do you guys think of this split for a guy that's 24, 6'3", 245 lbs, ~22-23BF%?
As for workout, I'm trying to incorporate some kind of cardio every day. Right now I'm still working on getting my body into shape, so workout is as follows:
M- Cardio only, 45min on elliptical, medium difficulty (10 out of 20 max) keeping my BPM around 160-165. Usually results in 3-3.5 miles
T- 20 min on elliptical, back/biceps. For Back I do free-weight Rows using a balance ball, and whatever you call the machine that feels like a reverse crunch. Biceps I do E-Zbar curls, light dumbells, and Lat Pulldowns. Right now I'm doing lighter weights. I tried to do moderatly hard weights right off the bat, ended up sore for 4 days...
W- Cardio and Abs. Cardio is a 1 hour spin class (bike). I got suckered into this by my g/f, but hey, she pays for my gym membership... Abs is 200 crunches split into 4 sets of 50. Low weights for now.
TH- 20 min on elliptical, Legs. Legs consist of Squats, Dead lifts, Leg Press, Leg extensions. Once again, low weights do to a strain I put on my back last week for trying to do to much.
FRI-Cardio only, 45 min on elliptical, same as M
SAT- 20 min on elliptical, Chest, Delts, Traps. Chest I do Incline Flies with dumbells along with Incline Bench. Also do Shrugs with barbells, and Arnold Shoulder Press with Dumbells. Follow this up with 200 crunchs, just like W.
SUN- Offday~time to recover.
I should also add that I give myself one "cheat" meal on the weekend, probably will either be SAT night, or SUN morning. At first I told myself no cheats, not until I get to my target weight, but I feel that having something to look forward to on the weekend helps keep me moving during the week. I say "cheat" because it's not necessarily an awful meal, I don't binge. Example: Sunday I had Margarita Chicken from Chili's for lunch. Consisted of grilled chicken, beans, tortilla chips, corn, and white rice. Much better option then a doubly cheeseburger from mcd's or something IMO.
So this is what I've been doing for the past 2 weeks, and it seems to have been working. Suggestions are definatly welcomed though, I really want to fine tune this to be perfect over time. A couple questions I do have thought...
1. Oats. I can't stand oats. I can eat them, but every time I feel like I'm gonna throw up after I eat it. I've tried Cinnamen powder, Pumpkin Pie Powder, Chocolate Whey, tons of water, pretty much everything. Whats a good alternative to this. I have 2 possibilities, Special K cereal, or instant flavored oatmeal. I'm worried about the sugar though.
Oats-140 cals, 2.5 fat, 26 carbs, 5 protein, 0 sugar
Instant Oatmeal- 130 cals, 1 fat, 26 carbs, 3 protein, 12 sugar
Special K (Almond) w/ 1/2 cup skim milk- 155cals, 2 fat, 33 carbs, 7 protein, 17 sugars!!!
Are either of these possible for me to substitute in? Right now with eating the oats, I'm taking in about 15 g of sugar a day, would tripling that be to much?
2. I'm definatly a weight room newbie. I've modeled this current workout plan off of what John did when he started out on his cut. Any suggestions would be greatly appreciated, specifically on Chest day!
Thanks in advance, and any suggestions would be greatly appreciated.