All joking aside, you DON"T need to be cutting. Focus on hard training and eating a lot of good food.
Should I jump right into eating more or should I keep counting my calories and make my way up. Also I am worried that I might be fat adapted even though I was only eating high fat for 2 weeks or so.
I’m thinking about eating enough withou couting. Things like oatmeal, peanut butter sandwiches e.t.c. or should I go with all the no carb no fat in the same meal even if the sources are clean.
So tonight I came home after soccer and had 2 home made cheese burgers made of lean ground beef, low carb bread, low fat cheese and veggies(2.74 g of tomatoes :P). An hour or two later had 2 peanut butter sandwiches with low-carb bread and now I’m going to bed.
Tomorrow I’m planning on having a nice big breakfast to hit up the gym and do some squats and dead-lifts.
The first thing you need to do is stop counting your tomatoes. No one ever got fat from eating lots of vegetables.
You seriously don’t look that bad. You look normal. If your goal is to have any appreciable amount of muscle in the future, it should become a priority to lift heavy weights and eat enough food to support strength gains and grow some muscle.
You are flying from one extreme to the next which is why you are binging. You just need to put some consistency into eating decent amounts of healthy food and progress in the gym for a long time. I seriously don’t think you need to be even counting calories at this point.
Just keep things simple for now. Eat every few hours. Protein in each meal. Keep the majority of your carbs around breakfast and PWO. Eat enough vegetables and healthy fats. It’s just basics which I’m sure you know already but it’s really all you need for a while.
Add some light cardio on your off days and your body composition should improve for the better, at which point you will have an idea of where to go next.
[quote]ronaldo7 wrote:
Should I jump right into eating more or should I keep counting my calories and make my way up. Also I am worried that I might be fat adapted even though I was only eating high fat for 2 weeks or so.
I’m thinking about eating enough withou couting. Things like oatmeal, peanut butter sandwiches e.t.c. or should I go with all the no carb no fat in the same meal even if the sources are clean.[/quote]
Ronaldo,
I started out doing the same as you are now. I needed to lose about 75lbs so I counted everything that I ate. After losing the weight I stopped counting the Kcals, by then I knew what was good and much of it that I needed for the next ~3hrs or so. Don’t stop counting food intake until you know the food values.
[quote]Der Candy wrote:
The first thing you need to do is stop counting your tomatoes. No one ever got fat from eating lots of vegetables.
You seriously don’t look that bad. You look normal. If your goal is to have any appreciable amount of muscle in the future, it should become a priority to lift heavy weights and eat enough food to support strength gains and grow some muscle.
You are flying from one extreme to the next which is why you are binging. You just need to put some consistency into eating decent amounts of healthy food and progress in the gym for a long time. I seriously don’t think you need to be even counting calories at this point.
Just keep things simple for now. Eat every few hours. Protein in each meal. Keep the majority of your carbs around breakfast and PWO. Eat enough vegetables and healthy fats. It’s just basics which I’m sure you know already but it’s really all you need for a while.
Add some light cardio on your off days and your body composition should improve for the better, at which point you will have an idea of where to go next.[/quote]
I agree with this. Consistent good quality food. Day after day, week after week, month after month. Don’t worry about counting, but make sure you’re getting enough calories to grow.
[quote]LankyMofo wrote:
Der Candy wrote:
The first thing you need to do is stop counting your tomatoes. No one ever got fat from eating lots of vegetables.
You seriously don’t look that bad. You look normal. If your goal is to have any appreciable amount of muscle in the future, it should become a priority to lift heavy weights and eat enough food to support strength gains and grow some muscle.
You are flying from one extreme to the next which is why you are binging. You just need to put some consistency into eating decent amounts of healthy food and progress in the gym for a long time. I seriously don’t think you need to be even counting calories at this point.
Just keep things simple for now. Eat every few hours. Protein in each meal. Keep the majority of your carbs around breakfast and PWO. Eat enough vegetables and healthy fats. It’s just basics which I’m sure you know already but it’s really all you need for a while.
Add some light cardio on your off days and your body composition should improve for the better, at which point you will have an idea of where to go next.
I agree with this. Consistent good quality food. Day after day, week after week, month after month. Don’t worry about counting, but make sure you’re getting enough calories to grow.[/quote]
Thanks for the advice. I will continue to count things but won’t be so strict about it…just to get an idea of how much I’m eating.
Breakfast:
egg beaters
tortilla1
fat free cheese
oatmeal
splenda
hood white milk
raisins
Post-Workout Shake:
Gatorade
protein Powder
Post-Wotkout Meal:
Oatmeal
hood white milk
splenda
raisins
ham slice
tortilla1
fat free cheese
Meal 3:
4 slices of low carb bread
2 servings of peanut butter
9 fish oil caps
Meal 4:
Grounf beef 90% lean(broiled)
Veggies
peanuts
Before Bed:
4 slices of low carb bread
2 servings of peanut butter
Calories: 3417
Fat: 139 g
Carbs: 353g
Fiber:46g
Protein: 212g
I don’t know if thats too much too soon but thats is what my diet looked like today. I think my carbs are too high and my protein too low, specially after eating mostly fat for 2 weeks and change…any critique or advice?
I also had a leg day today:
Squats:
120x12
140x12
170x9
170x8
170x8
Dead-Lifts:
210x12
210x12
250x9(my hands are destroyed…will show pic)
250x5
210x12
Leg Press:
6 plates x 12+
8 plates x 12
8 plates x 12
10 plates x 8(hand spotted)
It was a good workout overall but I think my legs weren’t fully recovered from 3 days ago(a leg day), probably because of my calorie intake during the past week. Also soccer didn’t help.
Something that is really pissing me off is my hands. I love dead-lifting but the inside palm of my hands are FUCKED. I wear gloves and they help but after a few sets it starts to hurt way too much and it’s hard to concentrate on the weight when you feel like your hands are going to be ripped.
Does anyone have this problem and has found a solution?
[quote]ronaldo7 wrote:
Dead-Lifts:
210x12
210x12
250x9(my hands are destroyed…will show pic)
250x5
210x12
Something that is really pissing me off is my hands. I love dead-lifting but the inside palm of my hands are FUCKED. I wear gloves and they help but after a few sets it starts to hurt way too much and it’s hard to concentrate on the weight when you feel like your hands are going to be ripped.
Does anyone have this problem and has found a solution?
[/quote]
Yes, get rid of the gloves, and use chalk. Your hands will toughen up. And chalk keeps your hands dry. Moist skin tears more easily. If you develop particularly large calluses, shave them off, otherwise they will tear at your next session.
And don’t do so much volume. Volume tends to fuck up your hands much more than going heavy unless we are talking about supramaximal rack pulls. You did something like 50 reps in that last work out. Why so much? Go heavy.
That said nothing will get rid of the problem entirely. You just have to learn to live with this shit.
[quote]Gael wrote:
ronaldo7 wrote:
Dead-Lifts:
210x12
210x12
250x9(my hands are destroyed…will show pic)
250x5
210x12
Something that is really pissing me off is my hands. I love dead-lifting but the inside palm of my hands are FUCKED. I wear gloves and they help but after a few sets it starts to hurt way too much and it’s hard to concentrate on the weight when you feel like your hands are going to be ripped.
Does anyone have this problem and has found a solution?
Yes, get rid of the gloves, and use chalk. Your hands will toughen up. And chalk keeps your hands dry. Moist skin tears more easily. If you develop particularly large calluses, shave them off, otherwise they will tear at your next session.
And don’t do so much volume. Volume tends to fuck up your hands much more than going heavy unless we are talking about supramaximal rack pulls. You did something like 50 reps in that last work out. Why so much? Go heavy.
That said nothing will get rid of the problem entirely. You just have to learn to live with this shit.[/quote]
I wish my gym had chalk. I go to Ballys which I don’t really like but it was too cheap to miss out. By the way, you look solid on your picture, what is your training and diet like?. I seem to do alot of volume since I started lifting, specially because I used to do a split but then realised I needed to build a base first.
This is pretty compared to last week.
My lunch today.
[quote]ronaldo7 wrote:
My lunch today.[/quote]
good.
I was thinking about my goals today and came to the conclusion that I don’t really know because I’ve never really had an amount of weight set to accomplish, so here is a shot at it:
Dead-Lift: 300lbs
Bench: 200lbs
Squat: 210lbs
Those are my goals for now. I don’t know how long it will take or if I’m expecting too much but I want to set them just to get an idea of my progress and how accurate I can be after setting new numbers.
[quote]ronaldo7 wrote:
Dead-Lift: 300lbs
Bench: 200lbs
Squat: 210lbs
Those are my goals for now. I don’t know how long it will take or if I’m expecting too much but I want to set them just to get an idea of my progress and how accurate I can be after setting new numbers.[/quote]
The way you’re eating now I reckon you’ll be surprised how quickly you’ll get there.
I would increase the Squat, if you can DL 300 you can Squat 275. Add some sort of goal for chins (say, 3 reps, strict form, 45lb weighted) and you’ve got nearly every muscle covered.
Food:
Breakfast:
egg beaters
tortilla
fat free cheese
oatmeal with raisins
Meal 2:
2 cheese burgers with low carb bread , fat free cheese and vegetables.
Meal 3(pre-workout):
One of the above(cheese burger with low carb bread , fat free cheese and vegetables.)
2 peanut butter sandwhiches with low carb bread.
Post-Workout shake:
Gatorade=52g of carbs
Whey protein: 24g of protein
Post-Workout meal:
2 home made cheese burgers with low carb bread , fat free cheese and vegetables.
oatmeal with raisins
Calories:4119
Fat=131 g
Carbs: 443g
Fiber:81g
Protein:302g
Today was chest and it went like this:
Bench press:
100x12+
120x12+
140x9
140x6
120x8
Barbell shoulder press:
50x6
50x10
50x9
60x5
60x4
Incline press:
80x12
90x8
90x6
DB press:
50x9
55x8
60x6
55x5
it was a great training day. My friend came along as he wants to make gains as well so it’s nice to have spotter with the same goals.
It looks like alot of volume but it’s hard for me to stop when I’m having a good workout 
and also I’m just so used to doing higher reps and sets.
I want to start drifting more towards the heavier weight and less volume overall just like Gael suggested. It also depends on the day I guess, some days will be very high volume like today and some others will be lower with heavier weight. I just have to see what works best for me.
I thought I’d pay attention to your food seeing as everyone else on T-Nation did.
Fat free cheese? I’d get full fat cheese, drop most of the bread and replace it with fresh fruit and vegetables.
How do they make “low carb” bread? Do they actually have some technology that removes the carbs, or do they just add fibre to reduce the GI value?
[quote]DragnCarry wrote:
I thought I’d pay attention to your food seeing as everyone else on T-Nation did.
Fat free cheese? I’d get full fat cheese, drop most of the bread and replace it with fresh fruit and vegetables.
How do they make “low carb” bread? Do they actually have some technology that removes the carbs, or do they just add fibre to reduce the GI value?[/quote]
A shit load of fiber. I eat alot of that bread because is so conventional and I just love bread :P. I think I’m eating too many carbs since my bread intake is so high(and its “low carb”). I agree that fruit is needed.