bran987's Diet Journal with Pics: Must Get In Shape.

[The Shadow]

Bran.....If you want a program that I GURARANTEE to work:


Go to the womens board...look at the Project Summary Sticky

I have lasi out 12 weeks of daily workouts and a basic diet


EVERYONE on it AVERAGED a loss of over a pound of fat loss and half a poundof lean mass GAINED over the 12 weeks



pm ANY questions

 

[jenscats5]

Gym tonight. How important do you guys think cardio is?

For CV and overall health I think it's important....

However some smart person told me once: If you don't eat it, you don't have to burn it off....

That said, with a tight eating plan, you don't have to kill yourself with hours upon hours of cardio....

 

[bran987]

For CV and overall health I think it's important....

However some smart person told me once: If you don't eat it, you don't have to burn it off....

That said, with a tight eating plan, you don't have to kill yourself with hours upon hours of cardio....

cool. hey did you do shadow's plan? I'm going to give it a shot. here it is:

http://www.elitefitness.com/forum/showthread.php?t=369449&highlight=summary+project

 

[jenscats5]

cool. hey did you do shadow's plan? I'm going to give it a shot. here it is:

http://www.elitefitness.com/forum/showthread.php?t=369449&highlight=summary+project

I did the workouts, yes & saw increased strength, etc....

I did change up the diet part tho but still did a 40/30/30 plan. In 3 months I lost some poundage & some bodyfat.....was going for overall health, so I had more cheats in there than the others did...... Check out my 2005 log....

I'm training for a competition now, so things have changed for me....

 

[bran987]

OK with Shadow's help - Here is my new diet plan:

Meal Plan

Meal 1: Cals
Protein shake
30g Protein Powder 120
1.5 cups skim milk 120
1 teaspoon creatine
1 teaspoon glutamine
Vitamins
Total Cals 240

Meal 2:
Handful Nuts (1-1.5 Oz nuts) 200
Protein (Tuna) 135
Fish Oil (3 caps) 30
Total Cals 365

Meal 3:
Baby Spinach Leaves 10
4 or 5 sliced strawberries 25
Several Blueberres 30
Low Cal Dressing 40
Can of Tuna 135
Ritz Wheat Crackers 50
Total Cals 290

Meal 4 (after weights):
Same shake as meal one
Total Cals 240

Meal 5:
6 oz lean Fish, Chicken or Beef 150
Small Potato (Baking or Sweet) 100
Green Veggie 15
Total Cals 265

Meal 6:
Shake or Lean Protein 135
Flax Oil 1 TBSP 120
Fish Oil (3 caps) 30
Total Cals 285

Total Daily Cals 1685

That's exactly 10.5x bodyweight (I weigh 160 lbs.) what do you think?

 

[pintoca]

too low. Generally accepted min caloric intake for men is 1800 cals. What are your current stats in lbs and bf%?

I can guarantee you will lose weight eating 1600 cals/weight and if the timing is correct you might not even lose too much LBM, the problem is the eventual decline on your metabolism and consequent backfire.

Better to increase the food intake and increase the activity level.

 

[bran987]

too low. Generally accepted min caloric intake for men is 1800 cals. What are your current stats in lbs and bf%?

I can guarantee you will lose weight eating 1600 cals/weight and if the timing is correct you might not even lose too much LBM, the problem is the eventual decline on your metabolism and consequent backfire.

Better to increase the food intake and increase the activity level.

yeah I'm only 5'6" 160 lbs. 15-16% BF

 

[jenscats5]

Bran, what is your weight now??

Where does your workout fall in that meal plan?

BTW -- if you do cardio, do it in the am on an empty stomach if feasible......

Pintoca -- I disagree (sort of) with your point to increase calories + increase activity level......if he doesn't ingest the cals -- he won't have to do hours of cardio to burn it off. In following Shadow's plan myself -- I did minimal cardio while still losing bodyfat. I did 1-2x a week HIIT just for CV health.....

 

[jenscats5]

yeah I'm only 5'6" 160 lbs. 15-16% BF

Range your calorie intake from 10x - 12x -- vary it every few days.

Actually I kept on the 11-12x side myself & still lost bf.....

 

[bran987]

got it guys... good discussion... I'm listening... going to the gym in a few minutes... thank you

EDIT:

OK Went to the Gym:

4 sets Wide Grip Pull Downs
3 sets Seated Rows
3 sets Reverse Pec Deck
4 sets Hyperextensions
8-10 reps every set, 6 seconds TUT