*** Strong_Won's Progress Thread ***

[StRoNg_WoN]

What's up guys?

I'm 29 years old (for another month.. gimme a break), 5'11" and weigh 172lbs @ 9.38%

Anyway...

I've decided to train clean, and try to build myself up naturally... as I have a lot of work ahead of me... I started training @ 123lbs ~5'11... (Ya... I know...) I've been as heavy as 195... and am now 172... I went through a bout of personal issues... and haven't trained in 7 months... I'm just getting back into it there now... (been about 2 - 3 months) and was hoping to gain back the size I lost. I just gotta get down and dirty... and start eating and hammering the weights...

Currently I'm eating a 40/40/20 diet, that consists of mainly chicken, beef, brown rice, veggies, shakes, and Udo's oil... I fire in the odd coke here and there, and get the munchies... I've been known to scarf down a whole large pizza, and a small Ben and Jerry's ice cream...

Ok.. enough rambling...

My goals are pretty simple... I'd like to stay lean while gaining... I'm taking more of a clean approach, and would prefer to be methodical... I've decided to attach a few pics... (although I'm reluctant, and look like a stoner... lol ) to see what you guys think... Be forewarned... I’m no mass monster... lol...

The other thing I was wondering is if any of you have had success using the Anabolic diet 35/5/60 Protein/Carbs/Fat... with around 25 x BW in cals to grow?

Please give me any questions and comments etc... I plan to keep this as my official testing thread, and appreciate everyone’s feedback, comments, concerns, and questions...

This is what I had lined up for diet... I plan on taking pics every 2 weeks, to see progress etc...

Food Log

Quantity-----------Calories--------Protein (g)---------Carbs (g)--------Fat (g)


--------Meal A
2-------scoop(s), Extreme Protein Fusion-----------360.00--68.00----8.00-----7.00
2-------tbsp, Udo’s Choice-------------------------264.00--0.00-----0.00----28.00
--------Total:-------------------------------------624.00--68.00----8.00----35.00


--------Meal B
7-------Large Whole Egg(s)-------------------------525.00---42.00---7.00---35.00
3-------oz, Cheddar Cheese-------------------------253.68---21.18---1.09---28.20
50------grams, Brocolli------------------------------17.00---0.00----3.32---0.00
--------Totals:-------------------------------------795.68---63.18---11.41---63.20


--------Meal C
7-------oz, Lean Ground Beef (cooked)--------------525.00---49.00---0.00---35.00
1-------tbsp, Fish Oil-------------------------------126.00---0.00----0.00---14.00
1-------cup, Carrots (raw)-------------------------55.00----1.00----13.00--0.00
--------Totals:------------------------------------706.00---50.00---13.00--49.00


--------Meal D - Post Workout
8-------oz, Salmon (canned)-----------------------280.00---40.00---0.00---16.00
2-------tbsp, Helmans mayo-----------------------100.00---0.00----2.00---10.00
--------Totals:------------------------------------380.00---40.00---2.00---26.00


---------Meal E
8--------oz, Steak (sirloin)-------------------------514.80---43.12---0.00---36.72
75-------grams, Brocolli----------------------------25.50----0.00----4.98---0.00
6--------Strip(s), Bacon---------------------------276.00---14.64---0.03---23.64
--------Totals:------------------------------------816.30----57.76---5.01---60.36


--------Meal F
2-------cup, Cottage Cheese (low/no fat)-----------320.00---72.00---12.00---4.00
2-------tbsp, Udo’s Choice-------------------------264.00---0.00---0.00----28.00
--------Totals:------------------------------------584.00---72.00--12.00---32.00


-----------------------------------------------Calories--Protein (g)-Carbs (g)-Fat (g)


Recorded:------------------------------------------3999.47--350.94----51.42---265.56
---------------------------------------------------3999.47--1403.76--205.67---2390.04
Percentages:---------------------------------------35.1%----5.1%-----59.8%

Body Composition:

BodyFat: 9.32%
Lean Body Weight: 155.98
Body Fat: 16.02
Total Body Weight: 172.00
Seven Site Caliper
Chest: 6
Abdominal: 10
Thigh: 12
Tricep: 10
Subscapular: 8
Suprailiac: 8
Midaxilla: 11

 

[StRoNg_WoN]

Ok so tomorrow mornings the day...

Go team...

 

[StRoNg_WoN]

7:12am...

I had my Udo's this morning, and am sitting here at work shaking up my shake... can't wait to hit the gym tonight... my GF just joined as well... so it'll be nice to have her there getting active...

I did up a diet sheet in Excel for a buddy using a bunch of food items, and pivot tables. It's great... and I find it VERY useful... Because of this, he's agreed to pay for my training manual to get NSCA-PCT certified... Nice... I'll be training clients in no time!

 

[StRoNg_WoN]

WOW! Re-Heated ground beef tastes like POO! I'm gunna have to fire some cheese in there tomorrow...

 

[StRoNg_WoN]

Good morning kids...

Ok... so day one of this diet is over...

Things I noticed:

I felt kinda weird... almost off... (light headed... kinda like a high feeling) I had enough energy to kill it in the gym... which was good... I can tell that I've lost water by looking in the mirror... my scale weight is also down 5lbs... I'm guessing this is normal, as I wait for the metabolic shift to occur...

This diet is nice... I actually feel content and not all bloated as I did on a high carb diet... Should be good...

If you guys need fish oil... I would recommend the lemon zest flavoured PureSea... it actually tastes not too too bad... I don't mix my oil in shakes... I just hammer it down by the spoon full... I enjoy the taste of Udo's... I think this is a problem... lol

I'm still a little weary to stray from my normal 40/30/30 ways of eating... but we'll see how this works out... so far so good...

 

[poysyn]

Good morning kids...

Ok... so day one of this diet is over...

Things I noticed:

I felt kinda weird... almost off... (light headed... kinda like a high feeling) I had enough energy to kill it in the gym... which was good... I can tell that I've lost water by looking in the mirror... my scale weight is also down 5lbs... I'm guessing this is normal, as I wait for the metabolic shift to occur...

This diet is nice... I actually feel content and not all bloated as I did on a high carb diet... Should be good...

If you guys need fish oil... I would recommend the lemon zest flavoured PureSea... it actually tastes not too too bad... I don't mix my oil in shakes... I just hammer it down by the spoon full... I enjoy the taste of Udo's... I think this is a problem... lol

I'm still a little weary to stray from my normal 40/30/30 ways of eating... but we'll see how this works out... so far so good...

light headedness is due to the lower carbs..make sure you refeed as that was my downfall last cut

 

[StRoNg_WoN]

I will... thanks for the comment... I was thinking of doing a 48 - 72 hour re-feed... to make sure I don't lose mass... as I'm already pretty small...

 

[jpt]

what up bro...good luck with your goals!

some comments....your 172lbs and looking to stay lean but add on quality muscle correct? ok....i'm not sure what your diet used to look like.....i think you mentioned you were bulking??? if so can you post just the macros of your previous diet??...no need to type the whole diet out.

my first analysis is that at 4000cals at 172lbs your going to put on weight...some of it water, some of it fat and some of it muscle. i'm around your weight and bf % and when i cut it's btwn 1800-2200 cals.....when trying to maintain lbm i'm usually around the 2800-3000 cal level...when bulking i'm 3500 cals...that's low end....closer to 4000 is where i try and keep them.

everybody is different and you know what works best for you...but this is just a generalistic approach to what i see here

 

[StRoNg_WoN]

what up bro...good luck with your goals!

some comments....your 172lbs and looking to stay lean but add on quality muscle correct? ok....i'm not sure what your diet used to look like.....i think you mentioned you were bulking??? if so can you post just the macros of your previous diet??...no need to type the whole diet out.

my first analysis is that at 4000cals at 172lbs your going to put on weight...some of it water, some of it fat and some of it muscle. i'm around your weight and bf % and when i cut it's btwn 1800-2200 cals.....when trying to maintain lbm i'm usually around the 2800-3000 cal level...when bulking i'm 3500 cals...that's low end....closer to 4000 is where i try and keep them.

everybody is different and you know what works best for you...but this is just a generalistic approach to what i see here

Sure... the macros were 40/40/20... and ~3000cals a day...

Thanks though... I appreciate it... I think I can fair well with moderate carbs... I just dunno if this diet plan (35/5/60)is the best idea... Fat is energy storage correct? So if you want to grow muscle and
not store fat, then you don't want the body to have an excess of
energy.

To prevent this and still grow muscle, I figure you need to consume just enough
to grow muscle and not fat.

If you have 250g PRO 500g CHO and 100g FAT.. and you aren't gaining
bodyfat, if you're doing everything else right you'll probably be growing
some muscle. These are made up numbers. The total here is 3900 kcal.

But let's say you actually only need 3700 kcal to grow muscle. Doesn't
this mean that you might be storing 200kcal worth of fat each day?

Not likely. Because, of the 100g of fat, 200kcal = 22g, and most surely
your body needs more than 78g of fat a day for the type of training you're
doing.

Of course if you don't use all your 500g carbs some could turn into fat too,
except, a good fast metabolism like mine will likely convert most of the
excess glucose into heat. This is the "high metabolic rate" in action.

BUT... if your excess calories come from FAT, then your body can just
stuff it into storage.

Yes, your hormones are likely to keep fat in circulation more than storing it
if you are keeping your carbs very low... but remember.. it's still excess,
and prolonged excess has ALWAYS resulted in storage. Hormones aren't
quite so simple. Eating fat does stimulate some insulin. Insulin is an "energy
storage" hormone, not just a glucose storage hormone.

If I was able to gain a solid 2 lbs of muscle a month over a year
that would be amazing. So.. that only translates into 908g divided by 30 days
which equals around 30g muscle each day.

While it is true that you need extra energy to fuel the muscle growth, I don't think it's not some
insanely high number. Depending on the person it might be in the range of a few
hundred additional calories per day. If you give it that in carbs.. which is useable
energy for cells, then you don't risk storing as much fat as you do if you give it
fat. At least that's what I'm thinking.. which is why I thought a diet of 40/30/30 would suit my needs a little better...

 

[jpt]

i really don't know much about this diet...i tried ckd a about 6 months back and didn't really like it...that's about as much comp as i can get to what your doing.

but i know if iwas taking in 4000 cals a day i would gain crazy weight....like i just did. and that was a very clean bulk...