Help Keep Me on Track

Training Logs
1

Hello all,

I am going to be starting a diet tomorrow morning, and I need some people to motivate me! I will be starting with nothing too crazy. Lower carbs at around 2300 calories. I will be doing morning cardio 4 days a week and HIIT starting at 2 days per week. I think I will do ABBH as a not too demanding workout (any other suggestions would be appreciated as well), which gives me plenty of time for energy systems work. I am 22 and 6’3" and about 225 pounds (more precise weight tomorrow when I get to the scale) .

I will post beginning tape measurements tomorrow morning along with my breakfast. I will then post my workout and rest of my food intake later in the day. All I need is people to give me advice, ask questions and give me motivation! My last attempts to cut have been derailed since I didn’t have anyone to motivate me in the tough times. Please help me here guys 'n gals!!!

2

You want motivation? DONT BE A PU**Y! Get with it and good luck! stay at it this time! lol

At 6’3" and 225 I’d assume your not obese maybe just a little pudgy? If this is the case I’d suggest that you look into a carb cycle diet instead of a low carb or keto diet.

Don’t be a pu**y always motivates me so hopefully it helps you too.

Gerdy

p.s. if you post more stuff about yourself and what exactly you are eating/training we can help a little more.

3

Yeah, I will definitely post more tomorrow. You’re probably right about the not low carb comment. I don’t think I will take them too low. Maybe fruits after workout or in the morning with plenty of good green veggies. I’ll try not to be a pussy this time too and actually get it done. Thanks man.

4

No problem man.

Good luck, post more and I’d be glad to offer my .02

Gerdy

5

Ok. So this morning woke up and took some measurements.

Tape measurements:
Largest part of stomach: 35.5 in
Chest: 42

Heart Rate- 72 bpm

Weight will come when I use the scale in the gym.

Breakfast was:
-4 whole eggs (1 of which was omega 3)
-1 scoop of whey protein
-Celery Stalk
-multivitamin

Had a shitty sleep, so I am pretty tired. Should be fine though. Off to take a midterm and will go to the gym after classes. I will start ABBH today and do 30 min incline walk on the treadmill after lifting and before my PWO shake.

6

OK. So here is today so far:
Scale weight: 220 lbs
Breakfast:
-4 eggs
-1 scoop of whey

Lunch:

-5 oz of chicken breast w/dark meat
-1/8 cup of mixes nuts
-Ice burg lettuce

Training

Post training:
-35 g of protein
-45 g maltodextrin
-5 g creatine

Now:
-5 oz Dover sole
-1 tsp coconut oil
-1 cup brocolli
-ice burg lettuce

8:15:
-5 oz shrimp
-1 tsp coconut oil
-cup of cucumber

Before bed:
-2 scoops of casein based protein
-4 Flameout

Training was first day of ABBH:
-DB presses 10x3- 110s
-Bent Rows 10x3 w/ pause at top- 200

Then 20 min of non-pant cardio w/ heartbeat~ 140
-calories according too machine- 360 ( I know its not right, but I will use it as relative)

That’s it so far. I am off to nap. Hope everyone’s having a nice day.

7

I’m still thinking you should have some more carbs in there. I think you should look at a carb cycle. I think you will have better results than going no carb on us. lol

Gerdy

8

Yeah? Ok. So are you talking more of the carb cycling the Thibs wrote about? Like Low days, moderate days, and high days? Like this one http://www.T-Nation.com/readTopic.do?id=811783 ? I would be willing to give it a try if you suggest it.

9

Hey Gerdy, I was looking at your photos in your profile and shit you’re lean! I would love to get any where near that level. Were you always lean or at least on the lean side? I’d guess I am around 15 percent bf.

Do you think carb cycling would still be helpful at these higher levels of bf? I would definitely think that it would work when you’re super lean like you, but do you think you can handle carbs better at your low bf? I would love some help though from someone who is where I want to be.

10

I’ve always been lean. For the couple of bodybuilding competitions I’ve done I used a carb cycle. It sounds like thibs, with the heavy, moderate, low, etc but I haven’t read up on thibs carb cycle yet, but his looks fine.

A carb cycle works for me and I’d recommend it to anybody that isn’t obese. Going low carb will definitely cut weight off of you but I think you are trying to keep as much muscle as possible correct?

If your trying to drop 60 lbs right away then a keto diet is probably the best way to go. By doing this tho you will lose a lot of muscle. If your trying to save as much muscle as possible and drop 20 or so lbs I’d rather use a carb cycle.

LOL if you consider yourself a complete fatass use the keto…if you think you just want to drop a few lbs and tone up/lean out then I’d suggest the carb cycle.

If the cycle isn’t working for you after 3-4 weeks then you can always cut it out and go keto. Know that the cycle is better if used for long durations, not to drop 20-30lbs in a month.

I’d like to think I’m fairly knowledgable about dieting but I’m better at knowing how to build muscle. I wish that another knowledgable fellow would jump on to give you some advice as well. lol

Gerdy

11

I pm’d some others so hopefully they stop by and help you out as well…

Gerdy

12

Great thanks man. I will definitely look into it more. Maybe the low carb would be a good jumpstart, but I don’t know.

13

[quote]doctasarge wrote:
Great thanks man. I will definitely look into it more. Maybe the low carb would be a good jumpstart, but I don’t know.[/quote]

Ya you can try that. My cousin is relying on me to get his diet down for his first bodybuilding competition in june. He was a little big at the beginning and I had him on a keto diet for the first few weeks.

Now that he’s dropped some flub I’m gonna switch him over to a carb cycle and see how it goes. If he gains fat right away I’ll take him off of it. We are a little less than 8 weeks out and I want to make sure he preserves as much muscle as possible while getting as lean as possible.

So you can try it and keep a log yourself to further help out others down the road. Its up to you.

Gerdy

14

[quote]doctasarge wrote:
OK. So here is today so far:
Scale weight: 220 lbs
Breakfast:
-4 eggs
-1 scoop of whey

Lunch:

-5 oz of chicken breast w/dark meat
-1/8 cup of mixes nuts
-Ice burg lettuce

Training

Post training:
-35 g of protein
-45 g maltodextrin
-5 g creatine

Now:
-5 oz Dover sole
-1 tsp coconut oil
-1 cup brocolli
-ice burg lettuce

8:15:
-5 oz shrimp
-1 tsp coconut oil
-cup of cucumber

Before bed:
-2 scoops of casein based protein
-4 Flameout

Training was first day of ABBH:
-DB presses 10x3- 110s
-Bent Rows 10x3 w/ pause at top- 200

Then 20 min of non-pant cardio w/ heartbeat~ 140
-calories according too machine- 360 ( I know its not right, but I will use it as relative)

That’s it so far. I am off to nap. Hope everyone’s having a nice day.

[/quote]

Good diet mate, but i would ditch the cocont oil and choose a flax oil. Coconut oil is high in saturated fat. Bad move.
As for the cardio, non-pant stuff is ok if you are losing the last of fat for a competition, if you can spare the calories, fat and a little (little) muscle, go with more HIIT… 20mins of HIIT would be much better than 20mins of steady state.

JMO

Joe

15

[quote]doctasarge wrote:
Hey Gerdy, I was looking at your photos in your profile and shit you’re lean! I would love to get any where near that level. Were you always lean or at least on the lean side? I’d guess I am around 15 percent bf.

Do you think carb cycling would still be helpful at these higher levels of bf? I would definitely think that it would work when you’re super lean like you, but do you think you can handle carbs better at your low bf? I would love some help though from someone who is where I want to be.[/quote]

You are actually right, i believe and so do a few (sorry gerdy!!) that carb cycling is a great way to lose fat when you are not TOO fat,
(i think you mentioned this in first post though, saying you were not too flabby, which is why Gerdy recommended it)
And low carb with a carb up day every 5 or so is a better way for more fat “holders” lol!

Look at my pictures, i am 14% maybe even 14.5% on a bad day, so see if you are that lean, i have a feeling you are not… :wink:

Joe

16

[quote]Joe Joseph wrote:
doctasarge wrote:
Hey Gerdy, I was looking at your photos in your profile and shit you’re lean! I would love to get any where near that level. Were you always lean or at least on the lean side? I’d guess I am around 15 percent bf.

Do you think carb cycling would still be helpful at these higher levels of bf? I would definitely think that it would work when you’re super lean like you, but do you think you can handle carbs better at your low bf? I would love some help though from someone who is where I want to be.

You are actually right, i believe and so do a few (sorry gerdy!!) that carb cycling is a great way to lose fat when you are not TOO fat,
(i think you mentioned this in first post though, saying you were not too flabby, which is why Gerdy recommended it)
And low carb with a carb up day every 5 or so is a better way for more fat “holders” lol!

Look at my pictures, i am 14% maybe even 14.5% on a bad day, so see if you are that lean, i have a feeling you are not… :wink:

Joe[/quote]

Ya I was assuming that at 6’3" 225 that he wouldn’t be obese or anything. If you are then you have some baaad genes or you’ve had a baaaad diet before. lol jk

Gerdy

17

Hey guys. Joe, thanks for joining us. And gerdy thanks again. Yeah Joe, if your avatar is just under 15%, then 15% I am not (and man you are huuge!). I am definitely not obese, but just don’t have much definition or abs. I think that I may start with low carb w/ a carb up day at first, and then switch to carb cycling like you said. i did some steady state before breakfast, but may ditch that for some more HIIT like Joe suggested.

For today so far,

Woke up and went a slow run before breakfast.

Breakfast:

-4 eggs
-Scoop of whey

  • Stalk of celery

Today is not a training day, so I will do some HIIT after class. Maybe 400 meter runs with walking in between or 100 sprints. I will need to work up on these though, since I am not in the best shape as I found when I tried to do them last. What kind of training do you folks do when dieting?

By the way Joe, I am moving to England this summer. Can’t wait for that. Just a coincidence I thought I’d point out.

18

lmao! yes it is me in my Avatar…ahem!

I am actually a very famous, now-retired american bodybuilder called Lee Preist.

I FUCKIN’ WISH!!

I have a couple pics in my profile… have a look at those.

As for the cardio before breakfast, if you do it with no protein at all, BCAA’s, EAA’s then you will be extremely catabolic burning organ and muscle for fuel, fuck the organs, we care about big muscles!
So that is an option… just 15g of a protein powder would suffice. In water.
If you are intent on training HIIT in the morning, that would not want to be fasted, you would want to get about 30-50g of carbs and 10-30g of protein before that, to give you the fuel and energy (same thing??) for the effort… It will help you to work real hard, burning a much higher amount of calories than the “other” cardio, and a higher amount of fat albeit from a lower percentage.
Or steady state is good early AM with upto 15g of protein in ya. I was commenting on the 20 mins AFTER your weights workout. I think that should be HIIT. If HIIT, then have a little nutrition between the weights and cardio (Maybe 30g protein in water… maybe 15g dextrose), if steady state, do it before the post workout shake/meal whatever…

I never tend to get too high in BF%, so i just do early morning cardio (4mph walk@5% incline 40mins) with the protein as i told you about, 5-7 times a week.
Occasionally i have been known to do medium intensity intervals (4mph WALK@45sec+8-10mph RUN@1-2mins) on a day off weights and follow that with some med intensity squats or deadlifts.

Nice one about moving to the UK, where abouts? i’ll tell you if it is “shit” or not!! hahahahah! J/K

Joe

19

Oh, well now I feel like an idiot. Eye sights not too good I guess in the mornings Mr. Priest. Oops. But the reason I thought that is that I cant see your pics because it says your profile is private.

Oh well, I got my stupid statement out of the way…

So I won’t ditch the morning stuff. Maybe fast pace walk for 30 min or so 3 or 4 times a week? Then HIIT 2 or 3 times? That’s kinda what I was planning. I actually just got back from some HIIT, which only lasted about 15 min, but I will bring that up.

The rest of the eating today is basically the same as yesterday. I may try to switch it up more to get different types of foods soon though.

4 grams BCAA/Glutamine pre Run

Breakfast:
-4 eggs
-1 scoop of whey

Lunch:

-5 oz of chicken breast w/dark meat
-1/4 cup of mixes nuts ← this was 1/4 yesterday too
-Ice burg lettuce

HIIT 15 min
-5 grams BCAA and Creatine

Eating Now:
-5 oz Dover sole
-1 tsp coconut oil
-1 cup brocolli
-ice burg lettuce

8ish:
-5 oz shrimp
-1 tsp EVOO (I’ll add this in instead)
-cup of cucumber

Before bed:
-2 scoops of casein based protein
-5 Flameout

So really more of the same. I may add some more Costco type fish oil if I am planning to add some carbs in soon in order to help with insulin sensitivity.

We don’t actually know where we are going to be living in the UK yet. My girlfriend lives in Nottingham now, so we may start there with the goal of getting to a bigger city like Manchester or Birmingham. We probably can’t afford London yet, but we want to end up there. I am actually only starting out with a 6 month work permit, but I am trying to find some how to make it permanent. If you happen to have any suggestions on that too, I would love any advice.

Have a good evening gentlemen.

20

I used to live in London, i grew up there till i was 12, it is dirty and smelly. There are a hellk of a lot nicer, affluent, cleaner more plesant and cheaper places to live! JMO, and the opinion of 90% of londoners!

I have lived in manchester for a short time, while i got my fitness qualificationa ctually, and i loved it, really loved it. Great atmosphere, always something to do, busy - no too busy. Not NYC Busy (fucking hate it there!)
Nicely cosmopolitan, attractive and funky people and attitude. Leeds is a shit hole IMO. Birmingham is supposed to be a very decent place to live and work i have heard.

My wife (from MA) wants to live in Manchester (due to Morrisey i believe and Salford boys Club…!) and i guess we may just do that depending on work etc…

Good luck and see you soon then!! lol!

Joe