Honest Question - Honest Answer

[dline]

Okay, Been out the gym for 2 years. But good thing is i'm back now with a new envigored attituide for health, lifting, and life. I currently think that i'm about 25% - 30% BF with whatever muscle is left over from lifting for two serious years and ten the two year fall off. Dont get me wrong i still believe i am a strong person but nothign where i was.

I'm currently working 5x8 for all workout's. I work chest/shoulders, legs/back, tris/bis. Weights are obviously not all there as before but i'm confident i'll be back. My weight training is not my issue. It's the amount of weight that I have acquired over the two years. I want it off ASAP.

Stats:
Endo/Mesomorph (70/30)
Age: 23
5'8
215lb

Diet:

Breakfast : 6 eggs total - 2 or 3 yolks, 6 whites, 1 slice Whole Wheat Carb Watch Toast (plain or sometimes with a little Natural Peanut Butter), sometimes spinach with the eggs(when available), 1 bottle water, 1 Stimerex Pill, 1 High potency Calcium/Magnesium/Zinc Pill (1500mg/500mg/100mg), 1 Glucosamine/Chondroitin Pill (1500mg/1200mg), 1 Selenium Pill (100mg), 1 Vitamin D Pill (400 iu)

Snack : 1 Organic Grapefruit 1 bottle water

Lunch : Big Salad consisting of Dark Green Lettuce, Spiniach, Broccoli (handful), Red, Yellow, Orange, Green Peppers (handful), 12 oz chicken or Fish, either Red Beans (one/two med spoonfuls) or Mushrooms (handful), about 2 tablespoons of lite italian dressing (just enough to taste), 1 bottle water, 1 Stimerex Pill

Pre W/O Snack : 1 Small banana (the half size ones) some almonds and other assorted fruit no more than 2 handfuls for energy for workout or cardio. 1 bottle water, 1 Stimerex Pill

Workout : 1 Gatorade, 1 bottle water

Post W/O Meal : 12oz Chicken or Fish, whatever sort of vegatable are in the fridge (mostly the dark greens) 1 piece of Whole Wheat Carb Watch Toast (plain), 1 bottle water, 1 High potency Calcium/Magnesium/Zinc Pill (1500mg/500mg/100mg), 1 Glucosamine/Chondroitin Pill (1500mg/1200mg)

Dinner : 12 oz Chicken or Fish, alot of Vegatables, 1 bottle of water, 1 Kava Kava Pill (for relaxation)

All vegatables are either Raw or Steamed, No Salt in diet, No Fried Food, NO Alcohol (that was a big one)


Cardio : i do about 1 hour of mountain biking a day and 1/2hr after workouts. i calculated (as a gauge) on www.mapmyrun.com that @ my age, height, weight, that if i can do 10 miles running in an hour i burn about 1550 calories. I am looking to increase biking longer on my day inbetween lifting, ideally 2hr would be great and 45min to an hour after a workout.

I have been doing this for about 2 weeks now and i've gone down one size in my belt (cool n all but still not happy at all) it only shows me what i needed to do to get going.


Can anybody help me out and point out any flaws/fuckups etc. i need some experienced board members here to help me out. i'm trying to get into a competing physique (YA I KNOW LONG TIME) but i wanna get there sooner than later. I'm looking for someone able to help me out with questions and shit to get me to where i wanna be. I will post before and after pics for all those who chose to help somebody who is willing to get up off their ass and put in some fucking work for what he wants. Thanks for postin`.














Ps - ya help me and i just might video tape a Truffle Schuffle for you before all the fat is shedded off my body, and trust me the fat is going quick...

 

[Black03SVTCobra]

Do you know exactly how many cals,pro,fat,carbs, that you are taking in on a daily basis? I would give www.fitday.com a look to help you with this process. It also looks like you are overtraining! If you are doing a hour of mountain biking a day after your weight training this could be to much. I dont know if I understood this right though in your post above. You should post back up when you have your ratios down that I wrote above.

 

[dline]

no doubt dude, good look on the quick post

 

[dline]

Calories Eaten Today

Total: 2701

grams cals %total

Fat: 72 646 26%
Sat: 18 161 6%
Poly: 19 170 7%
Mono: 23 204 8%

Carbs: 217 610 24%
Fiber: 64 0 0%

Protein: 314 1258 50%

Alcohol: 0 0 0%





Thats the closest i can get with fitday.com to the meal plan that i had just posted.

With the mountain biking i try to do about 20-30min now but i'm thinking of uping it to more to lose more weight. whats your thoughts on that?

I do know when i over train because i am irritable the next day.

 

[oar1125]

idk I think your doing everything right. I would get your fat percentage down a bit and up your carbs, cuz you'll need them for energy, but then again what do i know. You also have to remember that it took you two years to get in the shape you ar now, and its not gonna happen in a month that'll you'll be ripped again. just stay consistent (trust me I know its the hardest) and in 3 months you'll be where ya want. Good luck and keep us updated.

 

[SgtSlaughter]

What oar said^^^ and...

Use this for future reference if you'd like:
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
(Total intake per day will vary on your weight to so keep adjusting when you loose weight... every week average weight or so)

You have a good plan to start. The diet will need tweaking eventually but just leave that for when you start to plateau. Great cardio training regimine.... you'll probably drop it fast with alot of cardio

You may need more healthy fats in that diet (ANPB, olive oil)... good fats stimulate testosterone production... don't be shy

All the vitamins you have at breakfast, I'd include that supplementation in the evening as well.

 

[dline]

UPDATE: okay last night was about a 1 1/2wks since i started my 'GET MY SHIT TOGETHER' Program. So my initial weight when starting this rountine was a plump 215lb - stepped on the scale today at work (the only scale i use so weights dont vary) and found myself at a less plump 209.5lb. i guess not bad for 1 1/2wks.

Sarge thanks for the info, after reviewing the site and punching in the cutting info (since i was never a real big dieter just bulk lifter) i have decided to cut down to 2100 calories a day from the previous 2700 starting block.

Be back in a little bit mountian biking for an hour....

 

[Lifterforlife]

UPDATE: okay last night was about a 1 1/2wks since i started my 'GET MY SHIT TOGETHER' Program. So my initial weight when starting this rountine was a plump 215lb - stepped on the scale today at work (the only scale i use so weights dont vary) and found myself at a less plump 209.5lb. i guess not bad for 1 1/2wks.

I would assume your loss to be mainly water weight. 6 lbs. is way too much to lose that quickly, unless your diet is very extreme in being below maintenance and you had a ton of energ expenditure to boot.

It is not uncommon to lose 6-8 lbs. the first week of water weight when going low carb.

For the endurance work you are doing, most go a bit heavier on the carbs. Glycogen depletion can happen fairly rapidly going low carb, and endurance will take a hit in a couple weeks.

 

[dline]

I would assume your loss to be mainly water weight. 6 lbs. is way too much to lose that quickly, unless your diet is very extreme in being below maintenance and you had a ton of energ expenditure to boot.

It is not uncommon to lose 6-8 lbs. the first week of water weight when going low carb.

For the endurance work you are doing, most go a bit heavier on the carbs. Glycogen depletion can happen fairly rapidly going low carb, and endurance will take a hit in a couple weeks.

Thank you for your response, i figured it was water weight but hey it's better to be losing it than gaining it, unless it's muscle. as for the carb depletion i'm not exactly sure how many carbs i should keep in my diet? also would high fiber complex carbs be more suitable than just complex carbs? i'm also trying to keep the majority of carbs in my diet before 4pm and only to a bare minimium after i workout so that i can restore glycogen. What standard amount of do you think that i should have post work out so that my body doesn't go into gluconeogeniesis and convert my protein into carbs and us them as glycogen refueling. In other words how much CHO do i need so that the protein can go directing into repair of muscles??

Also do you think 1hr of mountain biking is enough or should i try to squeeze a little more out. My diet is also going to be cut from 2700cal to 2100 cal?

 

[dline]

^^^