Ok, first some stats and info:
Ive being dieting down for 10 weeks (see photos) and have got from around 18% bodyfat to now 11.8% (7 point caliper). I currently weigh 90kg down from ~100kg. Goals are ideally drop to 10% or below (as lean as possible) for a photo shoot on the 12th of July (6 weeks from now). Up untill now ive employed a variety of approaches. Heres a rough outline:
Weeks 1-6: low carb, mod fat, mod protein (75,110,300)
Weeks 7-8: tried an intermittent fasting approach (around 2500kcal, 300g p, 150g c, 70g fat)
stopped this because i felt either very hungry or sleepy (after eating)
Since then (now week 11) ive been cycling calories and carbs (2000kcal 200g pr, 45g c, 110g f on non lifting) (2400kcal, 200g p, 240g c, 60g f on lifting days).
i have 6 weeks to drop 2% bodyfat so i intend to use the Ultimate Diet 2. Essentially radical carb and calorie cycling.
Heres what im doing:
Monday-Tuesday: Very low cal: 1500kcal, 250g P, 75g c, 22g F - 10g from f.oil // high rep, high vol. full body training.
Wednesday: same diet, no training
Thursday AM: same diet in the morning, (eat 75% of kcal)
Thursday PM: start carb up and train (full body 6-8 reps)
Thursday PM and friday AM: eat around 700g carbs, 300g protein, 50g fat. Load with creatine here also. Friday is a rest day
Saturday: 300g carbs, 200g protein, 50g fat. Upper body in AM, Lower body in PM
Sunday: drop carbs throughout the day, 250g protein, ~50-60g fat. cardio in evening
On top of this adding a 30-40 minute low intensity cardio on 4 days a week.
about 8 weeks in, i dont have a more recent photo, will post some up soon. Here im at around 12-13%
as you can see, ive got some way to go before im lean enough for a photo shoot (bearing in mind i am slightly leaner than the above photo). Im hoping that 6 weeks dieting with minimal deviation and water manipulation at the end will help me look in ok shape.
Today is day 1
Meal 1: 5 egg whites, 2 slices rye bread, 1 coffee
Meal 2: 2 tins tuna, spinach, watercress, rocket, light dressing (10 fish oil caps)
Meal 3 (1 hour pre-workout): 100g chicken, 1 scoop SWF (500ml of)
Para-workout: rest of 2L blend
Evening: 200g cottage cheese, 100g low fat soft cheese, 2 chicken breast, 2 handfuls salad
i was home for the weekend from uni so had to make do with what foods i had, these were very close to my macros though
whats’ the photo shoot for?
[quote]mch60360 wrote:
whats’ the photo shoot for?[/quote]
x2???
.greg.
Its nothing serious. Me and a friend decided to diet at the same time. My friend knows someone who has just finished a photography course at university and agreed to do us a photo shoot (just for shits). Im simply using this as a way of keeping myself motivated and to use it as something to shoot for.
evening workout yesterday:
Leg press: 3x15 (250kg)
Leg curl: 3x15 (70kg)
Machine chest press: 3x15 (120kg)
Cable row (rope grip): 3x15 (50kg)
Lateral raise: 3x15 (10kg)
Calf raise: 3x15 (120kg)
Bicep curl: 2x15 (35kg)
Rope pulldown 2x15 (35kg)
The aim of this workout was to deplete glycogen, im not used to high reps at all so weights were a bit conservative. Im repeating this workout later today.
Diet so far today:
Breakfast: 5 egg whites, 2 slices rye bread.
Snack: 3 scoops Metabolic Drive
rest of diet:
Lunch: tin of tuna, 5 fish oil caps
Snack: tin of tuna, 5 fish oil caps
Pre-workout: 1 scoop workout fuel
evening meal: 200g lean beef mince, 5 egg whites, veg
some additions, had 2 small cappuccinos and some sugar-free jelly.
overall macros: protein: 220 (a bit low), carbs maybe slightly higher than 75g, fat ~20g. Could be better.
repeated yesterdays workout with changes of
Leg press: 3x15 (280kg)
chin-up: 3x15 (bw)
bicep curl: 1x12 (35kg)
rope pulldown 1x12 (35kg)
lateral raise: 3x15 (12kg)
felt a bit out of it today, the very low calories are difficult to deal with, yesterdays hunger was blunted slightly by the higher calories at the weekend. Not looking forward to tommorow
photos taken at about 11.8% bodyfat. 3rd day of low carb/calorie section of the week.
Today:
low carb/low cal again. No training.
breakfast: 12 egg whites, 2 slices whole-wheat bread, coffee with splash of milk. (60g protein, 40g carbs)
snack: 2 tins of tuna, salad, dressing, 5g fish oil, 5g leucine (60g, 5g fat)
Lunch: 2 slices whole-wheat bread, 1 tin tuna, 5g fish oil, 5g leucine. (40g carb, 40g protein, 5g fat)
macros so far: 160g protein, 80g carbs, 10g fat
planned meals:
dinner: Beef mince (200g), mixed veg: 40g protein, 10g fat
before bed: 2 scoops whey protein, 3 ZMA caps
Today: carb up and med. rep workout.
I ate hardly any calories during the morning and afternoon, performed a sprint based HIIT session then:
2 scoops Anaconda, 1 scoop workout fuel pre-workout
Bench: 110x6, 105x7
Cable row: 65x9,8
Lateral raise: 14x10,11
Chin up 24x6, bw (wide grip)
curl: 50x7,6
inc bench from pins: 100x6,6
squat: 140x10,10
leg curl: 85x10,10
leg extension: stackx10,12
tricep extension: 35x12,12
when i got home started the carb-up:
2 whole-grain bagels: 100g carbs, 10g protein
500g gnocci: 150g carbs, 15g protein
1 tin tuna: 40g protein
That leaves todays macros a bit higher than i would like:
~260g protein (60 of this was anaconda), 320g carbs, ~30g fat leaving macros at around: 2,500kcal
considering the high activity levels i’m still in a significant deficit. Finding it mentally very difficult to allow myself all these carbs
Yesterday: full carb up:
~500g carbs from bagels, whole-wheat pasta
~200g protein: whey and beef, around 15g creatine across the day as well
~ 40g fat: butter and beef
Makes the full carb up at around 750g carbs, felt very good the next day
Today: followed a targeted carb approach:
Was away in leeds all day so had to get food where and when i could
Protein: protein powders/pre-made drinks, tuna 200g protein
Fat: walnuts: 40g fat
Carbs: Surge workout fuel, 110g (coffee with milk aswell)
not how i would have planned at all, pleased i stuck with clean foods and didn’t deviate.
birthday on tuesday so there will be some mild deviations.
ok, so a week into the diet. Heres some update photos, these 2 sets of photos are around 3 weeks apart
