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mudphud journal

Discussion in 'Fitness Journals' started by mudphud, Jun 12, 2007.

  1. mudphud

    mudphud Active Member

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    I've been lurking around and making a few posts lately but I've decided that it is time to buckle down and get serious.

    For a while I've been bulking more or less but I haven't been very focused. In fact, my gym routines have gotten almost lazy. I go but I haven't been really pushing myself hard enough - that's going to change.

    My diet hasn't been bad since I was bulking up but now I think it is time to cut some. My weakness is that when I really like something I stuff myself but I feel since I have identified that weakness I can work on it. So, no more Indian buffets for me.

    Current stats:
    Age: 26
    Height: 6' 0''
    Weight: 190lbs.
    BF%: Not sure on this one ~16 or 17% I think - I'll be posting pictures in a day or two so people can give opinions.

    Goal: Right now I'm thinking my goal is to get down to around 8-10% BF.

    Plan: Eat less and make my time in the gym count more.

    I'll try to post what I do and eat this week and I definately welcome any feedback.
     
  2. mudphud

    mudphud Active Member

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    Monday 6-11-07:

    Food:

    7:30 - ~1 cup kashi with 2/3 cup 1% milk and a vege-sausage

    10:30 - protein shake + banana

    1:00 - another protein shake + banana

    4:30 - postworkout shake

    8:00 - salmon steak with topping (after I ate it I found out the topping was mostly mayo probably should have taken most of it off) + peas (1/2 cup) + tomatoe/mozarrella with olive oil

    Workout:

    Deadlifts
    Biceps Curls
    Cable Rows
    Lat Pulldowns

    Probably should have put in a little more time but I did 5 or 6 deadlift sets and got my heartrate up.
     
  3. mudphud

    mudphud Active Member

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    Tuesday - 6/12/07

    Food:

    5:00 - Kashi with 1% milk + banana

    7:30 - postwork out protein shake

    (the rest is planned right now)

    10:00 - banana + protein shake

    1:00 - can of tuna + 1 tablespoon mayo

    4:00 - maybe another shake or if I get home some turkey breast

    8:00 - supper not sure what yet (I don't usually make supper)

    Workout:

    HITT (15 minutes of HITT + 5 minutes warmup/cooldown on eliptical)
    Walked 1 mile just to cool down some more after HITT

    Crunches
    I did a little bicep/tricep workout because a friend I hadn't seen for a while showed up and I wanted to work out with him - today wasn't really going to be a weight training day.

    Am I overdoing the shakes? They are just such a convient way for me to get in protein. I need to calculate my calories and what my BMR is to see if I'm really cutting enough or if I should be reducing further. Again feedback is appreciated.
     
  4. mudphud

    mudphud Active Member

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    Okay my daily calorie needs is 3080 calories from what I calculated.

    Monday's calories would be:

    7:30 - 200 + 75 + 70 = 345

    10:30: 240 + 120 = 360

    1:00 : 240 + 120 = 360

    4:00 : 240

    8:00 : this is a hard to estimate because I wasn't weighing my food - i saw the recipe for the salmon and it said 750 calories per serving so I'll guess I had one serving. I think about 1/2 cup peas so 65 calories. But the Mozzerella, tomatoe, olive oil could have been quite a bit I didn't take too much but maybe 500 calories? So 750 + 65 + 500 = 1315

    345 + 360 + 360 + 240 + 1315 = 2620

    3080 - 2620 = -460 calories

    That seems about right assuming that my calculations aren't too far off.

    I don't think I should have too much trouble cutting as I don't gain weight too easily (although I used to be skinny fat).
     
  5. zaak4you

    zaak4you Active Member

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    No expert here, but you seem to be doing a lot of shakes. What about cottage cheese, tuna, peanutbutter, etc?
     
  6. mudphud

    mudphud Active Member

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    Yea I agree. I don't know if there is anything wrong with that many but it doesn't seem all that balanced. Guess I need to buckle down and start packing a sandwich or something.
     
  7. mudphud

    mudphud Active Member

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    Just thought I'd post an update.

    I've improved my diet - it now looks something like this:

    Breakfast:

    Kashi or oatmeal
    milk

    Post-workout:
    Shake
    Fruit - apple or banana

    Lunch:
    Chicken, tuna, or salmon
    V8 or steam veggie from cafeteria

    Meal:
    Cottage cheese
    fruit/veggie/or V8 (low Na)

    Meal:
    Protein shake
    almonds

    Supper:
    Varies - usually fairly healthy yesterday had meatloaf a couple small red potatoes and a salad with green beans.

    Workout:

    I had been doing a 3day split. However, I had gotten kind of lazy at the weights - too much time between sets and I was going too heavy for everyday (80-90% 1RM). I improved that by timing my breaks to 60s between sets and I feel much better about the workouts. Next week I going to start whole body workout for the next few weeks until I go on vacation (Switzerland!!).

    I have lost about 6 lbs so far. I need to get some calipers or post some pics because I have been using a BI scale but I know those aren't that accurate. I don't feel like I see too much difference yet, but I know these things take time. I took some pictures at the beginning but they aren't that good. Not used to taking self pics.
     
  8. TheThirdMohican

    TheThirdMohican Active Member

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    Hey are you planning to be a mudphud? Or already studying to be one?

    -Josh
     
  9. mudphud

    mudphud Active Member

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    I'm working on it. I have another year for phd (I hope - knock on wood) and then 2 more years for the md.
     
  10. eleonardo

    eleonardo Well-Known Member

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    Hi Josh,

    First of all congrats on your decision to get serious! :)

    I have to agree with previous poster: you need real food.
    Also your diet could use a good tweak. Why don't you post your diet on the cutting forum so people can critique it.

    I made some suggestions myself in bold and italic:

    Good luck with everything! :gl:
     
  11. mudphud

    mudphud Active Member

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    Thanks for the feedback. I sometimes add eggs to my breakfast when i have a chance. I'll try to put in yogurt in if I don't have time for eggs.

    Should have been have said protein shake after workout (whey and casine mix). I'll try to work on those healthy fats. Though I usually eat tuna or salmon several times a week for lunch or dinner.
     
  12. mudphud

    mudphud Active Member

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    Here are some pics from 3 weeks ago:
    [​IMG]

    [​IMG]

    And a few I took yesterday and just now:

    [​IMG]

    [​IMG]

    [​IMG]

    Not huge progress but I feel there is some. Rome wasn't built in a day as they say. I just wish I hadn't lost focus a while back. A year ago was better but I slowly started to slack off and now it's time to get back.

    PS Anyone want to hazard a BF% estimate?
     
    #12 mudphud, Jun 30, 2007
    Last edited: Jun 30, 2007
  13. kevsterman

    kevsterman Active Member

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    Not huge progress?? I'd say you've made incredible progress if its only 3 weeks between your first pic and the last one. You look a lot leaner and you have much more muscle definition. And just look at that bicep!

    I say well done and keep it up. Can't wait to see how you look in another 3 weeks!
     
  14. TheThirdMohican

    TheThirdMohican Active Member

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    Pretty cool! I am starting my 2nd year of med in a couple of weeks; am strongly considering applying for the md/phd program but want to get some research done first to see if I really love it. What is your phd field? I am considering neuroscience right now.

    Good luck with your goals!

    Josh (that's me, medicalstudent, not mudphud :lol:)
     
  15. mudphud

    mudphud Active Member

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    2nd year med student at 18 huh? That's pretty young (making me feel all old). My field is biochemistry. Research is a funny thing. Sometimes it is great and sometimes it drives me crazy. Overall I like it but at times it can be frustrating. Anyway best of luck.
     

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