My Journal 6/27/07 Sound advice Wanted.

[disturbed311]

Ok first off i've been out of training for awhile.. Been eating nothing but fast food and a bunch of shit and i'm tired of looking like a scrub... So here we go



6'5, 243 Lbs. out of shape (probably around 25% BF, Don't Really know). Haven't Been consistent in working out in a long time. Its time for my LIFE change on being healthy.

GOALS: To change my body Composition.. Losing fat and getting more fit is a definite priority. I would like to be somewhere from 12-15 percent BodyFat % in about 6 months, if possible. I could care less about the scales right now.. I just want my bodyfat % down to 12-15%.

TRAINING: Sat, Mon, and Wed. I will be doing the 5x5. Don't know if this is that well for burning fat but i'd like to try and build a solid core, or at least start one while trimming up.

Mon-Friday waking up a 6am and heading to the gym for a 45 minute cardio session on an empty stomach. Just lite work on the elliptical for 30min. and then 15 minutes jogging/walking on the treadmill... EVERY MORNING MON-FRI I WILL DO THIS.

DIET It will pretty much be like this everyday with a few and minor changes from day to day to prevent boredom.

8am After Training:
Protein Shake with 3/4 Cup of Oats
2 Boiled Jumbo Eggs
1 Tablespoon of flaxseed Oil

1130am:
6oz Grilled Chicken
1 Cup of Brown Rice
1/2 cup of Cottage Cheese
1 Tablespoon of ANPB

3pm: 50grm Protein Shake

5:30pm:
6oz Grilled Chicken
4oz Ground Turkey Patty grilled
1 Cup of Brown Rice

45min afterwards i'm goin to ride the bike at the gym for 30min and hit some abs.

730pm: 50grm Protein Shake

1030:
1 teaspoon Flax
3 Boiled Eggs


Now I Put everything into www.fitday.com and here is my Macro's..

Total Cal's- 2788

Total Fat- 92 grams, 19 saturated, the rest poly and mono. (I figure when i go to the store and replace the eggs with the EggBeaters that it will lower my saturated fat)

Total Carbs- 203, Fiber-15

Total Protein- 289 grms.

This gives me a 42/30/27 ratio when talking about protiens/fats/carbs.

I will not be taking any anabolics or anything at all.. I will be taking Fighteveryone's advice and wait 1 year until i'm committed with diet, training, and my motivation until I even THINK about using anything.

SO this is it.. This should be everything. If i a failed to mention anything please let me know. I need ya'lls advice. I would some criticism and opinions on helping me fine tune this so i can get the best out of my dedication. So come chime in with your thoughts.. Thanks Bro's i appreciate it...

 

[Kabeetz]

Take the fat away from your post workout drink. If anything eat those eggs pre-workout to give u some kind of fuel for your workout, I normally would say eat carbs pre workout, but since u're cutting, protein + fat first thing is better.

Bump ur 1130 meal to 10:30.. 11 the very latest..u dont want to go more than 3 hours between meals when ur muscles are just dying to recover from that workout.

 

[Kabeetz]

Move your 5:30 pm meal to 2:00 pm. That is way too much to eat before cardio...then at 5:30 u will be empty stomach for 30 minutes cardio and 2 ab exercises tops. which means u'll actually burn fat. then have a whey only shake post workout....6:30 the latest Make your 7:30 meal an 8:30 meal..not just a whey shake..something real... and then the 10:30 meal is OK, move it to 10:45 or 11 unless u sleep by then.

 

[disturbed311]

Move your 5:30 pm meal to 2:00 pm. That is way too much to eat before cardio...then at 5:30 u will be empty stomach for 30 minutes cardio and 2 ab exercises tops. which means u'll actually burn fat. then have a whey only shake post workout....6:30 the latest Make your 7:30 meal an 8:30 meal..not just a whey shake..something real... and then the 10:30 meal is OK, move it to 10:45 or 11 unless u sleep by then.

My 1030 meal has actually changed to 7oz Sirloin Steak and 3/4 cup of EGG Beaters.... And The training that is at 6am is only cardio... on Sat..mon and wed my lifting will be in the evenings... So should i still cut out that fat after my 6am cardio session even if its only cardio??

 

[Kabeetz]

if u're doing 5x5 monday wednesday friday... u can stick in some cardio tues thurs sat mornings (or just 2 of those days, whatever works for u).

lifting days, pre workout should be protein + fat, post workout protein + carbs
cardio days, pre-workout empty stomach (this means having slept if am cardio, after last meal 3 hours to no more than 4 if in the evening), with protein only after the cardio..and then a nice protein + carbs or protein + fat meal 2-3 hours or so later depending on the time of day.

 

[poysyn]

Good luck bro. With all that activity you might be more likely to hit a plateau sooner than later, if you do just up the cals a bit or reduce the cardio - either way your diet looks pretty on and you will definitely see results

 

[disturbed311]

Good luck bro. With all that activity you might be more likely to hit a plateau sooner than later, if you do just up the cals a bit or reduce the cardio - either way your diet looks pretty on and you will definitely see results

Thanks... Yea I've actually thought about the activity.. I think on the Lifting days when I do the 5x5 and cardio first thing on an empty stomach, i'll probably try to sneak in another meal..

 

[Kabeetz]

Do not do cardio with your five by five workouts... 5x5 should be left alone.. do cardio on the alternating days. 5x5 is not going to work too well if u throw too much cardio at it. 3-4 cardio sessions a week is all u need, even 2-3. Clean diet and the calories u burn lifting will take care of the rest.

 

[disturbed311]

Ok thanks... So i'll Start the 5x5 on Monday... Then I will do my cardio on tue, thur, and sat mornings and have sunday as a rest day...