Well, first off I’m in the end of my second year of trying to make a body composition change. I’m currently 22 years old, 6’1, and 178 pounds. I started at 238 pounds in may of 2006. Long story short, I began by running only and starving myself, lowering my weight, but not in a good way.
I started lifting January of 2007, going heavy 5 days a week for 4 months, and finally packed on some muscle and put fat back on. By going too heavy on bench I hurt my shoulder. I have been having serious shoulder pain I have been dealing with over the last 7 months which had me out of the gym, and with being in college started slipping on my diet hard.
In mid December I decided to clean up my diet and slowly work back into lifting, which I did. I would like to drop as much fat as possible, so once my shoulder injury is worked out, I can come back with putting on size as my main focus and not worry about looking like a total fat ass again (I looked like shit for my first 22 years, I dont ever want that again).
Through Berardi’s 7 habits I dropped a few pounds and made the mistake of thinking I was lean enough and ready to go onto the GSD. I became “carb-phobic” and like a total ass dropped all veggies from my meals. 3 weeks in I had dropped 12 pounds, but burnt out fast.
I had one cheat meal turn into a disgusting weekend of weakness, eating tons of garbage and little to no protein. I looked great for a day (im assuming because all the water came back with all the carbs) but I also went back up 14 pounds!
Once I got my head back on, I have been eating reasonably for the last weak, weight came back to 178. I decided to bring calories up to a higher level (still a deficit) and slowly decrease them when weight loss stalls. Im also taking it lighter on the cardio (I started going balls out when I saw the numbers on the scale drop) and like the caloric deficit, will be increased when I see a stall in fat loss.
I plan on making this a 4-5 month attempt, and end with the GSD once I get down lean enough. I will also be using CT’s Destroying Fat for a template to train. Below is the exact diet I have hanging in my kitchen, please critique, as everyone here seems to pick up on things I miss. Meal and daily calories are rounded close. (and I do measure with a scale)
81.5 kg 185.5cm BMR= 2940
Calories per day- 2200 (2100-2300)
164g protein 656 cal
55g carbs 220 cal
145g fats 1305 cal
5 Meals per day
Per Meal- 440
33g protein
11g carbs
29g fats
During & Post workout (once each)
5g BCAA and 2.5g creatine
Between meals, twice a day
5g BCAA and 2.5g creatine
1 Serving Greens + per day
Multi-vitamin Daily
ZMA Nightly
6-10 Fish Oil Caps Daily With Meals
1 Gallon of water / brewed green tea a day
Almonds-(30g) 170cal, 6 pro, 15 fat, 6 carb
Avocado- (whole) 322 cal, 4 pro, 29 fat, 17 carb
Chicken- (1oz) 31cal, 6 pro, 1 fat, 0 carb
Tuna- (1 can) 135cal, 29pro, 2 fat, 0 carb
Broccoli- (87g) 30cal, 2 pro, 0 fat, 4 carb
Eggs- (1 egg) 80cal, 7 pro, 5 fat, 1 carb
Egg Whites- (1/4 cup) 30cal, 6 pro, 0 fat, 1 carb
Orange roughy- (4 oz, 112g) 80cal, 16 pro, 1fat, 0carb
Lettuce- ( 3 oz) 15cal, 1 pro, 0 fat, 3 carb
Frozen Spinach- (1/2 Cup)- 32 cal, 4 pro, 1 fat, 5 carb
Olive oil- (1 tbsp) 126 cal, 0 pro, 14 fat, 0 carb
Natural Peanut Butter- (2 tbsp) 210 cal, 8 pro, 16 fat, 6 carb
Flax Meal- (2tbsp) 60cal, 3 pro, 4.5 fat, 4 carb
Turkey Sausage- (3) 110cal, 9 pro, 7fat, 2 carb
Parm Cheese- (2 tsp) 20 cal, 2 pro, 1.5 fat, 0 carb
Mayo- (1tbsp) 40 cal, 0 pro, 4.5 fat, 0 carb,
Salsa (2 tbsp) 10 cal, 0 pro, 0 fat, 2.5 carbs
Mixed pep/on (1 cup) 25 cal, 1 pro, 0 fat, 5 carb
Green Beans (81g) 30 cal, 1 pro, 0 , 5 carb
Salmon (1 oz) 51 cal, 6 pro, 3 fat, 0 carb
Havarti Cheese (1 oz) 120 cal, 5 pro, 10 fat, 0 carb
Asparagus (100g) 20 cal, 2 pro, 0 fat, 4 carbs
Ground Turkey (3oz) 110 cal, 25 pro, 1 fat, 0 carb
Walnuts (30 g) 200cal, 5pro, 20 fat, 4 carbs
Flax oil (1 tbsp) 120 cal, 0 pro , 13 fat , 0 carb
Carlsons Lemon Fish oil (1 tsp) 40 cal, 0 pro, 4 fat, 0 carb
Turkey Bacon (3 slices) 50 cal, 5 pro, 3.5 fat, 1 carb
*Meal 1- 3 Eggs (21,15,3) + 2 turkey sausage (6,4.5,1) or 3 slices turkey bacon (5,3.5,1) + 1 oz. havarti cheese (5,10,0) + 150g asparagus (3,0,6) or ½ cup spinach & 1 cup pep/on (5,1,10) + = (35, 29.5, 10)
*Meal 2- 5 oz. chicken (30, 5, 0) + ¼ avocado (1, 7, 4) + 1 tbsp flax oil (0,13,0) + 175 g broccoli (4,0,8) = (35, 30, 12)
*Meal 3- 5.oz chicken (30,5,0) + 1 oz havarti cheese (5,10,0) + 1tbsp EVOO (0,14,0) + 300g asparagus (6,0,12)= (41, 29, 12)
*Meal 4- 1 can tuna (29,2,0) + 2 tbsp Flax Meal (3,4.5,4) + 1 tbsp EVOO or flax (0,14,0) + 4 tsp parm cheese (4,3,0) + 6 oz lettuce (2,0,6) + 1 tsp fish oil (0,4,0) =(38, 28, 10)
*Meal 5- 3 eggs (21,15,3) + cinnamon & splenda + 2 tbsp nat peanut butter (8,16,6) = (29, 31, 9)
*Meal 6- 5 oz. salmon (30, 15, 0) + 15 g almonds (3,7.5,3) + 150 g asparagus (3,0,6) + 2 tsp fish oil (0,8,0) = (36, 30.5, 9)
*Meal 7- 5 oz. chicken (30,5,0)+ 30 g walnuts (5,20,4) + 120g green beans (1.5, 0, 7.5) + ½ tbsp EVOO of Flax (0,7,0) = (36.5, 32, 11.5)
*Meal 8- 3 oz ground turkey (25,1,0) + 1 ½ cups peppers and onions (1.5, 0, 7.5) + 15g walnuts (2.5, 10, 2) + 1oz. havarti cheese ( 5,10,0) + 2tsp fish oil (0,8,0) = (34, 29, 9.5)
I also drink Carlsons Lemon Fish Oil ( a spritz) in my green tea during the day. In the morning I have the carlsons and greens + in my tea and its amazing.
