I know this is not where it might go but since I’m over 35 by a bit, 43, I thought people here may benefit from what I’m doing.
I will be posting my meal plans here complete with the nutritional information so you can see what I do to hit my goal.
Here are my stats as of 5-27-08:
Wt: 334
Ht: 6’1"
BMI: 24% (whatever)
Wt and BF Goal: Cut to 235-40 lbs and hit single digit or low double digit body fat levels with alot of vascularity.
Nutrition Goals:
Strive for 300-350 gms of protein, 1800-2000 Kcals. per day. Keep fats and carbs negligible. 1-2 gallons of water a day.
Supplements:
Animal Cuts 1pk a.m. on empty stomach and 1pk mid-day. Protein drink whenever I feel like alternating it with a solid meal. 40-50gms of Protein per meal and all drinks are made in 8-10oz water.
This is what I have found works for me and I have done it before. This meal plan is not for the faint hearted or the mentally weak. I have not started a "real"workout plan as of yet because if I shock my body to fast I will lose so fast that the skin will not be resiliant enough. Here we go brother I hope you enjoy the ride.
I won’t talk about how I feel each day except for energy levels because we all know a real cut SUCKS!
Keep in mind I use a USDA Nutrition lookup software I have on my laptop, to get my Nutrition information for my food. The rest comes right off of the food package.
I start eating at about 6a.m. and then every 2-2.5hrs from that point forward until I hit my Nutrition Goals or hit the rack for bed. Whichever comes first.
Meal #2
5oz turkey
22.5gm Protein
1gm Carb
150 Kcal
Meal #3
Same As Meal #1
Meal #4
5oz Chicken
26.5gm Protein
0gm Carb
125 Kcal
Meal #5
California Cobb Salad w/ Italian dressing.
30.0gm Protein
10gm Carb
425 Kcal
TOTAL:
150.0gm Protein
15gm Carb
980 Kcal
This is what I track for all of my meals not in this format but in an Excel spreadsheet. I keep fat to near nothing if I can.
Needs more calories and definitely more protein. I had about 1 gal of water.
5-29-08 Meals
Okay I totally fell off the wagon at dinner. My daughter graduated 8th grade. So my wife decides to take us to our daughters favorite Mexican restraunt. dinner was a disaster. But…I know this much. If you fall off then get right back on. No harm no foul.
Meal #5
Beef Burritio smothered in Green Chili Sour Cream Lettuce and Tomato, Crispy Chili Relleno (*spelling?), Rice, Refried Beans. Soft Drink.
Not Much Protein
Tons Carbs
Loads Kcal
TOTAL (Add un godly to these numbers and you have the full day. )
126.30
0.60
632.00
I should have just stuck with something minimal. By this time I was about 4hrs plus out from my last meal. I would have eaten yack crap I was so hungry. Oh well, back on the bike.
If you wonder why the chicken numbers are so different from the 5oz to the 6oz. It’s because the 5oz is canned and is not ALL white meat, but the other is All white meat but is not canned. I buy the chicken in 6-10lb bacgs and eggs 15 dozen at a time.
I have not posted my meal plans lately but it’s basically the same thing every day.
I did however totally SCORE! My mother in-law is going to give me everything I need to start a home gym. 315lb Weider Olympic set with bar. Power rack for squats and bench, flat/incline bench, Preacher Curl bench, and dumbells with the plates, EZ curl bar, and all the collar hardware for everything. All commercial gym grade stuff. Oh and I forgot, a Precor treadmill and Schwin Aerodyne stationary bike commercial gym grade.
This part bothers me a bit. Fats are essential for hormone health and the many benefits of Omega 3’s are beyond question. I hope you’re taking fish oil.
Plus my own experience in trying to get super lean now and then is that it is easier to lose stubborn fat when I shift my calorie profile to relatively higher fat and lower protein. The theoretical model is that when your body is forced to get the majority of its calories from fat, you become “fat adapted” and your body will favor fat burning over protein burning when you’re in calorie deficit. Works for me.
[quote]Hulkazoid wrote:
I have not posted my meal plans lately but it’s basically the same thing every day.
I did however totally SCORE! My mother in-law is going to give me everything I need to start a home gym. 315lb Weider Olympic set with bar. Power rack for squats and bench, flat/incline bench, Preacher Curl bench, and dumbells with the plates, EZ curl bar, and all the collar hardware for everything. All commercial gym grade stuff. Oh and I forgot, a Precor treadmill and Schwin Aerodyne stationary bike commercial gym grade.
What a Lady.[/quote]
What’s Mom-in-Laws number? Really great you getting that kind of support from family members. Course now, you’re obligated to train like hell and show the results of her investment in your endeavor. Get at it.
[quote]happydog48 wrote:
Keep fats and carbs negligible.
This part bothers me a bit. Fats are essential for hormone health and the many benefits of Omega 3’s are beyond question. I hope you’re taking fish oil.
Plus my own experience in trying to get super lean now and then is that it is easier to lose stubborn fat when I shift my calorie profile to relatively higher fat and lower protein. The theoretical model is that when your body is forced to get the majority of its calories from fat, you become “fat adapted” and your body will favor fat burning over protein burning when you’re in calorie deficit. Works for me.
But we all do what works for us, eh.[/quote]
I agree with this regarding fats and carbs. I would keep the carbs moderate to low and not drop too much fat from your diet. You NEED those good fats for proper hormone balance.
If my MIL gave me a home gym I would think it was to provide a means to a heart attack. I am sure yours has more honorable intentions.
As far as carbs go and the like. Day seven is a reload day. I consume some things that would be considered big no, no’s. My favorite is to spend about 2hrs at Country Buffet during the switch from breakfast to lunch. People look at me like crazy because when I get all my food there is no place for anyone else to sit at my table. My wife loves it because once I ingest all this food and it hits my system my muscles literally SWELL, like I have a workout pump. Doing this plan last time I got down to a 32 waist and a 48 chest.
I have this challenge with fats and carbs. I just look at them and I gain 10lbs. Even if I add rice or potatoes as a carb my weight stabalizes and I hit a plateau. Same with the fats. I’ve always been this way. In college I had to do the same thing to stay lean for football and wrestling.
My MIL is great! The most awesome lady ever. Not just because of the home gym. I have a great relationship with she and my FIL.
She will randomly call me up and take me out to lunch. She and my FIL call me on the weekends to come help them at their house.(they just live up the street from me)I even get invited to the family ranch in Durango where we brand cattle, and work the hay fields. My in laws are awesome. Not to mention they are only a couple years older than I, that helps too.
I get the gear in the garage. I put it all together WITHOUT the user manual or diagrams. Thank you very much I’m good like that. Its a weight set not a damn TV stand or bookshelf from Home Depot. Guess What!
MY CAR NO FIT IN THE GARAGE AND I HAVE NO OTHER PLACE TO PARK IT. Local headlines read:
CAR NOT FIT AND DAD NOT GET FIT!
Geez man its right there, so close I can see it from the house. You can hear Joe Weider calling my name. I’m just 30 seconds away from it and I can’t F$@#ing use it.
Executive decision time. I announce to my lovely wife, “We will park the extra car at the curb of the street.” I’m feeling good, real good. Walking around doing the I’m bad walk and flexing. Thinking about how good those morning workouts are going to feel. You know the walk man. Like I got my Superman underwear on BABY! I’ve been dreaming about this day! WHOA! I’m stoaked brothers.
WEELLLLL what did the King of the castle forget?
Maybe not in cards but in my castle; QUEEN TRUMPS KING NO MATTER HOW MANY KINGS YOUR HOLDING DUDE! AGH. My queen is not comfortable with the car parked on the street. (We have crazy exe’s so I see her point.)
But get this…Her damn treadmill fits in the house right…My wife can get on the treadmill and work it like a champ. Queens happy. Kings Happy. Me however, different story when I decide to use it.
I step on it and BAM! I blow the damn breaker…why you ask. Cuz the damn thing is commercial grade so it needs to run on a 20 amp breaker. When a gal like my wife gets on it only draws about 8 amps, so she is cool on the 15 amp that runs our room. I even redid the damn plug so it would work in our outlet in the room.
MY TURN…I get on…take one step…two step, BAM the damn breaker goes. HOLY SHIZA FAT DEMON BE GONE WITH YOU. SHALL YOU RIDE MY BACK AND CURSE ME FOREVER?
So I call PRECOR and say WTF I should be able to do this right. The rep says NO SIR at 6’1" 335lbs. you draw to many amps. When YOU step on you blow the breaker. Even though it’s not supposed to draw 20 amps unless you weigh about 500lbs going max speed at max incline.AGH
WTF WTF WTF WTF…I just want to workout. Still waiting.
ALRIGHT BROTHERS! Now I got it solved and fixed. I got my wife to admit the reason she wanted to park in the garage is because her tags were expired. Well now they aren’t.
Now I can put my car in the garage and she can park in the driveway. My car fits in the garage with the gym assembled. I leave for vacation to Missouri til July 8th. So when I get back!
Women are real funny that way. Mine thinks the garage is for cars, too. So I get to use “my” side for my tools and other essential, may possibly need someday man-stuff and she holds to the ridiculous practice of pulling in her car on “her” side. Glad you got everything set up and ready. Enjoy the vacation.
Thanks hel I did enjoy the vacation and get a load of this. I lost 9lbs while I was there…how I have no idea. I did eat fairly clean while I was there. Grilled everything outside except for breakfast.
Now I’m ready to hit the Iron. We’ll see how it goes. Just have to put the lifting plan together for this type of equipment. Looks like I’ll be doing allot of compound movements.
OKay guys here is an update as life threw me some huge curve balls in 2008. I was all geared up to keep the cut plan going. I fought daily with my weight and metabolic rate. Couldn’t figure out what the deal was.
I have worn a CPAP machine for at leaste 10 yrs. My new wife kept telling my I was snoring even with the mask on. My blood pressure was all jacked up. 129-140/65-85. I had circles under my eyes and could not get enough rest.
DIAGNOSIS:
I went to my doctor and told him the low down. OBSTRUCTIVE SLEEP APNEA. He gave me a reccomend to a Laryngologist. ENT doctor. I went in and WHAM. Tonsils on a scale fo 1-3 3+, Adenoids same scale 3+, Uvula same scale 4, Soft pallate a 4, and tongue base a 3+. No infection that was just their “normal” size. AGAIN-Obstructive sleep apnea. My tongue was not the issue as in most but all the other huge stuff in my throat.
THE FIX:
Remove all but the tongue base and shave off most of my soft pallate all in one surgery. Not for the faint hearted as most men get admitted to the hospital for dehydration because they cannot even swallow. Me not swallow, are you kidding. I forced myself to eat and drink what I could. Currently my blood pressure is 107/70. I droppe weight, no dark circles, no snoring at all, (can’t snore) my daughter says I breath so quietly that twice now she thought I was dead and ran to get my wife. No I am alive just catching up on what I lost. I was just cleared to be able to lift again. Takes about 20 days for the stitches to fall out and about 5 months to totally heal.
Negative Side effects:
I have to relearn to swallow as liquids want to go up into my sinus and so does some foods. My throat dries out really fast in the back because I can get so much air now. It;s like I just ate a full back of York Pepermint Patties. My doc said my sinuses look like huge caverns and are very clear, this was during the preop inspection.
Now that I am cleared to lift and do cardio. I will start the journey again. Hang on guys cuz this time its really on.
)