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Gigantasor
New member
Ok! I’m throwing this out there for everyone and their dog to review. This is the basic run down of my diet. I have been doing this for about 12 weeks with some slight variation.
I have had a huge drop in BF and a decent increase in LM. However, the overall body weight has dropped and continues to drop. I am concerned about getting too small. I’m at about 4.9% right now at 222lbs. That 5% is with calipers so we all know that it can be/is typically skewed by a bit. Realistically I know I’m closer to 6 or 7% but I will give the numbers the calipers are giving me.
Let me give you a basic rundown. I started this process at 279lbs and 14.5% since that time I have dropped to 4.9% at 222lbs. I have used the same calipers with a pro doing my BF so I am pretty confident that I am getting the same pinch each time. I have been getting pinched every 2 weeks since I started this and I am about 3mos in. I wish I had my chart in front of me. I’d share the drops and dates that I was tested. Maybe later on.
Here are my concerns. My wife today told me that she has noticed that I look to be a bit less lean (meaning, I hope, that my vascularity has dropped off a bit) or that I may have put on a bit of BF in a short period of time. This is possible as I missed my pinch because I was out of town last week and have to wait another 7 days to schedule it. Anyhow, I believe that this change is a result of a slight cardio change and a change in my eating habits.
I had been doing a 3 on 1 off program consisting of 50mins on the StairMill at lvl 6-8 depending on how I was feeling and what I trained before cardio. I also throw in a few minutes on the stationary bike to warm up before I do my cardio and a few times a week I run a few miles after my stair work. I have been adding a bit of carbs too and that I believe is killing me. My training split and diet follow:
I lift daily at 5am and use the following split.
Monday – Chest & Bi’s
Tuesday – Quads
Wednesday – Back
Thursday – Shoulders & Tri
Friday – Off
Saturday – Hams + supplement body work (Whatever is lagging or I feel like training)
Sunday – Off
Abs & Calvs – Done every other day alternating abs or calvs.
This split is not optional. I train with someone whom I trust so I am comfortable with this training program. It is intense and works well for me regarding tempo and intensity.
Diet
Meal 1
10 egg whites
1 medium Banana
¼ cup low fat cottage cheese
Meal 2
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 3
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 4
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 5
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 6
9 oz Chicken breast (grilled) or 6 oz Salmon (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Notes: The dressing is often not used. However, I believe that I have been using it a bit more lately as a result of burn out on the food. I am taking meals every 2-3 hours. I try for the every two hour mark but work often gets in the way. I try to use the following schedule.
Meal 1 – 8am
Meal 2 – 10:30 am
Meal 3 – 12:30 pm
Meal 4 – 2:30 pm
Meal 5 – 4:30 pm
Meal 6 – 7 pm
My last meal is often taken at closer to 9 or 9:30 as a result of my extra curricular activities which require me to train 5-6 days a week in the evenings.
Anyhow, I think I’m going to cut to 205 lbs but I am concerned about the drop. I do not want to lose too much LM in this process but the drop is necessary for my sport. I try to lift and diet like a body builder but I am not a Body Builder (maybe later).
Due to the quick weight drop I have a good amount of folded skin around my mid section and my the damn love handles are still refusing to die. It is frustrating as hell but I’m working them off. I am terrified of backsliding.
I guess I’m just looking for comments, critiques, advice from folks who have been there. Anything that might help, I cannot stop this process and I will not but I guess a part of me is stressed out about how quickly I have made the drops, even though they are good (from what everyone tell me).
In all I guess I am just a bit frustrated in totality. This is a long, slow, frustrating process and I believe that I am getting impatient.
Whatever, I’m done writing my book. Any comments are welcome. If you flame that is cool too but I probably won’t read your comment.
Later all,
Gig
I have had a huge drop in BF and a decent increase in LM. However, the overall body weight has dropped and continues to drop. I am concerned about getting too small. I’m at about 4.9% right now at 222lbs. That 5% is with calipers so we all know that it can be/is typically skewed by a bit. Realistically I know I’m closer to 6 or 7% but I will give the numbers the calipers are giving me.
Let me give you a basic rundown. I started this process at 279lbs and 14.5% since that time I have dropped to 4.9% at 222lbs. I have used the same calipers with a pro doing my BF so I am pretty confident that I am getting the same pinch each time. I have been getting pinched every 2 weeks since I started this and I am about 3mos in. I wish I had my chart in front of me. I’d share the drops and dates that I was tested. Maybe later on.
Here are my concerns. My wife today told me that she has noticed that I look to be a bit less lean (meaning, I hope, that my vascularity has dropped off a bit) or that I may have put on a bit of BF in a short period of time. This is possible as I missed my pinch because I was out of town last week and have to wait another 7 days to schedule it. Anyhow, I believe that this change is a result of a slight cardio change and a change in my eating habits.
I had been doing a 3 on 1 off program consisting of 50mins on the StairMill at lvl 6-8 depending on how I was feeling and what I trained before cardio. I also throw in a few minutes on the stationary bike to warm up before I do my cardio and a few times a week I run a few miles after my stair work. I have been adding a bit of carbs too and that I believe is killing me. My training split and diet follow:
I lift daily at 5am and use the following split.
Monday – Chest & Bi’s
Tuesday – Quads
Wednesday – Back
Thursday – Shoulders & Tri
Friday – Off
Saturday – Hams + supplement body work (Whatever is lagging or I feel like training)
Sunday – Off
Abs & Calvs – Done every other day alternating abs or calvs.
This split is not optional. I train with someone whom I trust so I am comfortable with this training program. It is intense and works well for me regarding tempo and intensity.
Diet
Meal 1
10 egg whites
1 medium Banana
¼ cup low fat cottage cheese
Meal 2
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 3
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 4
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 5
9 oz Chicken breast (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Meal 6
9 oz Chicken breast (grilled) or 6 oz Salmon (grilled)
2 tbl sp Low Fat dressing
4 oz raw vegetables (Carrots, broccoli, tomatoes)
Notes: The dressing is often not used. However, I believe that I have been using it a bit more lately as a result of burn out on the food. I am taking meals every 2-3 hours. I try for the every two hour mark but work often gets in the way. I try to use the following schedule.
Meal 1 – 8am
Meal 2 – 10:30 am
Meal 3 – 12:30 pm
Meal 4 – 2:30 pm
Meal 5 – 4:30 pm
Meal 6 – 7 pm
My last meal is often taken at closer to 9 or 9:30 as a result of my extra curricular activities which require me to train 5-6 days a week in the evenings.
Anyhow, I think I’m going to cut to 205 lbs but I am concerned about the drop. I do not want to lose too much LM in this process but the drop is necessary for my sport. I try to lift and diet like a body builder but I am not a Body Builder (maybe later).
Due to the quick weight drop I have a good amount of folded skin around my mid section and my the damn love handles are still refusing to die. It is frustrating as hell but I’m working them off. I am terrified of backsliding.
I guess I’m just looking for comments, critiques, advice from folks who have been there. Anything that might help, I cannot stop this process and I will not but I guess a part of me is stressed out about how quickly I have made the drops, even though they are good (from what everyone tell me).
In all I guess I am just a bit frustrated in totality. This is a long, slow, frustrating process and I believe that I am getting impatient.
Whatever, I’m done writing my book. Any comments are welcome. If you flame that is cool too but I probably won’t read your comment.
Later all,
Gig
