Total = 27189 / 7 = 3884 per day. I did very minimal exercise compared to normal to try to see what my BRM is. I will weigh myself tomorrow and see if I gained any weight (previous week I was 194lbs). I am not in a rush anymore to lose weight only for weights sake. I am getting more hesistant as I get smaller and smaller and seeing how little LBM I have.
I feel I might be better served striving for recomp then just straight weight loss. One positive is that I am now able to train upper body because my shoulder pain has subsided. I think this will help me with recomp. I still want to see hawt abz, but do I really want to get to 170lbs or less as fast as I can with no regard to any LBM left? I don’t know.
Also I have been reading more of Alan Aragon, Lyle McDonald, Jaime Hale, etc… work and seeing a slightly different point of view compared to when I was reading Cosgrove, Berardi, Poliquin, etc… Not better or worse, just a little different.
Waist normal 35.5" (-0.5")
Waist vacuum 32.5" (+0.5")
Waist push out 36.75" (0) No change
This past week was very dumb of me. I ate almost 4000 calories per day, but did less than half of the exercise that I normally do. I did basically a diet that someone of Professor X size is doing - eating 4000 calories, cardio 3 - 4 times per week. The problem for me is that X has 75 lbs of LBM more than me, at least twice as strong as me, and we are not the same person (obviously).
So I will go back to eating less calories and doing a little more activity. The only positive is that the waist measurements did not change much, but that is to be expected after only 1 week of more stupidity than normal.
I now have a real goal that I am shooting for. I want to look like Jeff Rodriguez 10 Weeks Before the 2009 NPC Team Universe.
He states that he was about 201 lbs with his clothes on, sweatshirt, shoes, and 3/4 gallon of water and some coffee in him. That means he is about 195 lbs or so, which is what I weigh right now.
That is what I meant by recomp. I want to stay about the same weight but obviously lose bodyfat and gain some muscle so that I can look like Jeff at 10 weeks out.
My brother thinks it is best achieved by losing as much weight as possible - maybe to at least 170 lbs and then slowly building back up to 195 lbs. He points to The Mighty Stu as an example who right now weighs 200 lbs and is still pretty lean - just like Jeff. Maybe that is the correct way to go, but I want to see if I can slowly coax my body into recomp - copying what Professor X is doing, rather than diet down that much. For one thing, I am not even sure I can EVER diet down that much in the first place.
The main thing I will change in my diet is the macro nutrient goal of protein being at a MINIMUM of 300g per day from today on. I will also strive to eat less than 3500 calories per day (since 3900 caused me to gain weight/fat) and of course do more exercise - going back to my normal schedule of roughly 2 hours of activity per day.
FitDay macros (estimated):
Protein 310.2 (33%)
Carbs 325.4 (34%)
Fiber 32.0
Fats 134.8 (32%)
Total calories 3708 - a little higher than what I would have liked.
[quote]pja wrote:
Perhaps you should try and go a week without eating out at L&L 20 times and see how that works for you? Are you incapable of cooking yourself? [/quote]
Yeah, it would not have been too much of a problem if I exercised enough, but I got lazy this past week (week 29). I think I should stop eating out/buying food for 2 reasons.
It is calorically dense and,
I have no idea if my calorie estimates based on FitDay/Calorie king is even remotely accurate.
I hate cooking so I will try to see if I can increase my eggs and protein powder consumption and eliminate buying out at least for 1 week and see if it helps.
Thanks.
I will start in earnest on Friday, 8/28/09. Thursday, our office is bringing in lunch from Mitsu-ken and I will eat that since I already paid for it.
Who am I kidding, I would be more than satisfied/happy/giddy looking like Jeff Rodriguez in his OFFSEASON pics. Previously I posted that I would like to look like Jeff 10 weeks out - which was leaner/ripper than 99.9% of Tmuscle members will ever get in their lifetimes - including myself.
