Dude. 2.5 hours of cardio?
[quote]matko5 wrote:
Dude. 2.5 hours of cardio?[/quote]
Yeah, I am going to reduce that to a maximum of 2 hours and a minimum of 1 hour per day. Also I will reduce the intensity and ramp it up slowly. I got this idea from Hussayn who did 2 hours per day for 12 weeks straight - here is his transformation/contest prep Forums - T Nation - The World's Trusted Community for Elite Fitness
Also, following Shelby’s example as well http://asp.elitefts.com/qa/training-logs.asp?qid=98353&tid=163
http://asp.elitefts.com/qa/training-logs.asp?qid=98387&tid=163
Day 139 of diet 6/23/09 Tuesday.
Using reduced intensity cardio to better recover and pace myself for the long haul.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and only 5.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
350g frozen strawberries - 125
202g tomato - 36
4 fish oil caps - 52
5g L-Leucine
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
Larabar cherry pie - 190
20 sourdough pretzels - 440
5g L-Leucine
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
Larabar apple pie - 180
4 fit fish oil caps - 40
Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and only 5.0 incline.
Meal 4
3 scoops Surge workout fuel - 255 cals
Shoulder workout
- db unilateral mil press 20x15, 30x10, 40x8, 50x8, 60x6, 75x4
- db pause-at-top shrugs 50x10, 75x10, 100x10, 125x10
- lateral machine 40x12, 80x22, 85x14
- db bent rear laterals 35x6, 45x5, 55x5, 65x5, 75x6
- bb military press 45x10, 95x8, 115x6, 135x4, 155x5
Meal 5
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 6
2 slices whole wheat bread - 120 cals
29g Boursin garlic cheese - 120
1 scoop whey protein - 135
4 Flame out - 52
FitDay macros:
Protein 215.0 (30%)
Carbs 360.4 (51%)
Fiber 27.9
Fats 59.0
Total calories 2820.
May i ask why you have 45% Carbs ?
I admit i have only been in the gym 3 weeks, but i was informed:
1.5g of Protein per lb of Bodymass
Get 100-120g of good fats
And keep carbs to a minimum except my meal after the gym… and im looking to ADD weight lol im jealous !
Just to give you what i was kindly offered:
B-fast:
4 Eggs
150g Chicken
5g Fish Oil
Snack:
30g Nuts
30g Protein
Meal 2:
9oz (250g)Chicken
30g Hazelnuts
3g Fish Oil
Snack:
30g Nuts
30g Protein
Dinner: (Post Workout)
11oz (311g)Red Meat
2 Eggs
Green Veg
Pre Bed:
30g Nuts
1 Tub Cottage Cheese
Adds up to 3300 Calories.
[quote]SmallToBig wrote:
May i ask why you have 45% Carbs ?
I admit i have only been in the gym 3 weeks, but i was informed:
1.5g of Protein per lb of Bodymass
Get 100-120g of good fats
And keep carbs to a minimum except my meal after the gym… and im looking to ADD weight lol im jealous ![/quote]
I tried lower carbs before, but my workout intensity and weights all went down. Since I am trying to lose bodyfat, I want to maximize the strength and intensity of my weight training to maintain whatever little muscle mass I have:) I will eventually reduce calories as my diet goes along and the reduction will come from carbs while keeping protein and fats relatively constant.
As many on the Bodybuilding forum have pointed out, I am not the one who should give advice on gaining “good” weight (because I love fast food and encouraged others to love it too…lol). I do not think one needs to be afraid of carbs at all, especially when trying to gain weight/mass. Carbs are protein sparing, so if one eats more carbs, one needs less protein (to a certain point). I am comfortable eating only 1g/lb of protein as long as my carbs are sufficient. If you are having a hard time gaining weight, one option is to increase calories through peri-workout carbs (before, during and after your weight training).
so then maybe you should re name this thread?
[quote]GrindOverMatter wrote:
so then maybe you should re name this thread?[/quote]
I am still drinking many Metabolic Drive shakes per day, so I think the name of the thread is still appropriate.
Dude. You don’t need 1 hour of cardio a day to lose weight. Lose those carbs from your diet, no cheating and lift heavy in the gym…
Happy belated Birthday. This is the first time I’ve seen your thread. Very inpiring. Keep up the good work.
[quote]matko5 wrote:
Dude. You don’t need 1 hour of cardio a day to lose weight. Lose those carbs from your diet, no cheating and lift heavy in the gym…[/quote]
Yeah, my brother right now is still losing fat and does very little cardio compared to me. He does eat less carbs and tries to lift heavy. I know I do not “need” much cardio at all if I reduce my carbs, but for now I rather eat a lot of carbs and do cardio and lift heavier weights. Then reduce carbs slowly through the course of my diet by about 100 calories per week (coming from carbs).
[quote]bbbLA76 wrote:
Happy belated Birthday. This is the first time I’ve seen your thread. Very inpiring. Keep up the good work.
[/quote]
Thanks.
Happy Birthday, good luck 
Mike, I’ve only read at the beginning and the end, but it seems like some of your meals have both a liquid component and a real food component (Metabolic Drive + a burger, or whatever).
This seems like a mistake, and a trap that could lead to too many calories being consumed. Have you tried a strict delineation per meal, where you’re either eating a liquid meal or real food, but not both?
Day 140 of diet 6/24/09 Wednesday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 1
hamburger patty - 310 cals
2 Kraft singles cheese - 120
10g ketchup - 10
50g onions - 16
92g bell peppers - 25
212g tomatoes - 38
4 Flame out - 52
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
Larabar cashew cookie - 210
10 sourdough pretzels - 220
5g L-leucine
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
Larabar cherry pie - 190
2oz Fritos - 320
1oz Doritos cool ranch - 150
Fun sized candy:
Almond Joy - 80
2 Baby Ruth - 170
Kit Kat - 67
M&M w/ peanuts - 90
Snickers - 80
Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 4
2 scoops Surge workout fuel - 170 cals
Leg workout
- leg press 20x8, 50x8, 90x8, 180x8, 270x8, 360x6, 520x9
- DC deadlifts on shrug machine 180x8, 270x6, 360x4, 590x3
- 45 degree GHR b.w. x8,4,5,5
- standing abs w/ rope 80x10, 90x8, 100x8, 110x8
- DC seated calf raise 45x8, 50x6
Meal 5
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
10 BCAA tabs
before sleep
4 Flame out - 52 cals
FitDay macros:
Protein 206.1 (27%)
Carbs 288.9 (37%)
Fiber 20.4
Fats 122.0 (36%)
Total calories 3040.
[quote]EasyRhino wrote:
Mike, I’ve only read at the beginning and the end, but it seems like some of your meals have both a liquid component and a real food component (Metabolic Drive + a burger, or whatever).
This seems like a mistake, and a trap that could lead to too many calories being consumed. Have you tried a strict delineation per meal, where you’re either eating a liquid meal or real food, but not both?[/quote]
In the past I have done the strict Velocity all liquid diet, but do not want to do it again. What I am trying to do is the Velocity Lite (Inspired) diet where I can have at least one solid meal per day along with the shakes. By the day of my birthday, I was dieting (not that strictly of course) for around 18 weeks. So I went on a maintenance/ birthday bulk for about 2 weeks. Now I think my body is ready to get to my goal of hawt washboard abz.
Actually my brother does the opposite of what I do. He eats mainly solid meals and only have shakes peri workout and such. He does not count calories and he is way more successful than I am because of his consistency and persistence. He does not have cheat meals/days and only have refeed meals when he feels like it, which is rarely. If I was as consistent as he was, I would have a six pack already and the diet would be over! 
[quote]matko5 wrote:
Happy Birthday, good luck ;)[/quote]
Thanks.
[quote]hawaiilifterMike wrote:
In the past I have done the strict Velocity all liquid diet, but do not want to do it again.
[/quote]
No, I just meant one meal at a time, either liquid or solid. For instance, in a meal on the most recent, you started off with some Metabolic Drive, but then also had a protein bar and some junk food. Let’s ignore that the junk food is going to make you go to Hell. What I’m saying is, for that one meal, have a met drive shake OR solid food, but not both.
I have no scientific basis to back this up, but it might make it easier to stick to some rules on the diet.
… and where did all the candy bars come from?
[quote]EasyRhino wrote:
hawaiilifterMike wrote:
In the past I have done the strict Velocity all liquid diet, but do not want to do it again.
No, I just meant one meal at a time, either liquid or solid. For instance, in a meal on the most recent, you started off with some Metabolic Drive, but then also had a protein bar and some junk food. Let’s ignore that the junk food is going to make you go to Hell. What I’m saying is, for that one meal, have a met drive shake OR solid food, but not both.
I have no scientific basis to back this up, but it might make it easier to stick to some rules on the diet.
… and where did all the candy bars come from?
[/quote]
At work there are only chocolates, chips, cookies, pretzels and nuts for snacks that the workers bring in on a monthly basis. At home the only real junk food I have is cheese, Skippy’s PB and fruit.
I think I will start eating solid meals at work and only do shakes at home. I think this might take the edge off from the all consuming hunger pangs I have from 7 am to 5 pm. I am not eating vegetables that I HATE yet (broccoli, etc…). I will save it for when my calories get lower on my diet - maybe in about 5 or 6 more weeks. I should order Molly McButter Cheese and such now so that I can use it when needed.
Day 141 of diet 6/25/09 Thursday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
129g banana - 115
250g tomato - 45
5g L-Leucine
Meal 2
Larabar cherry pie - 190 cals
127g eggs - 196
1 Kraft single cheese - 60
75g onions - 24
100g bell peppers - 27
4 fit fish oil caps - 40
Meal 3
Larabar apple pie - 180 cals
Larabar cashew cookie - 210
1oz Doritos nacho cheese - 140
5 sourdough pretzels - 110
1.75oz Doritos cool ranch - 262
2oz Cheetos - 320
Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 4
2 scoops whey protein - 270 cals
Evening cardio:
Walked on the treadmill for 30 minutes alternating between
2 minutes at 3.0 mph and 6.5 incline and
3 minutes at 3.0 mph and 15.0 incline
Meal 5
2 scoops whey protein - 270 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 232.8 (31%)
Carbs 272.2 (36%)
Fiber 34.4
Fats 108.7 (33%)
Total calories 2931.