drussell4801
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I had my bodyfat% taken today, caliper method. Done by Mike Grant.
215 lbs
12.3% bodyfat
189 lbs lean mass
26 lbs of total fat
26/215 = 12(%bodyfat)
My goal is to get to 8% bodyfat.
I'm hoping to lose 2 lbs of fat per week. After 5 weeks I will have lost 10lbs of fat and possibly 2 lbs of lean mass. Then my stats would be:
203 lbs
8% bodyfat
187 lbs lean mass
16 lbs of fat
16/203 = 7.8(%bodyfat)
(obviously the second set of numbers is guesswork)
diet is:
Monday-Saturday
250G protein
~50G carbs
Sunday
250G protein
~200-300G carbs
so basically carb cycling. Once a week refeed.
workouts are
-weight training 4-5 days a week(4 day split.. back/bis-chest/tris-shoulders-legs, sometimes i get a second chest workout in since chest is my weakest muscle group)
-a 5-mile speedwalk 4-5 days a week.
supps:
protein shakes with workouts and to increase my protein every day.
2.5 G vit c
500mg magnesium
1200 mg fish oil
vit e 800 iu (400 morning, 400 evening)
GNC B50 b-complex (half morning, half evening)
GNC megamen multivitamin
glucosamine/condroitin
chromium picolinate 200mcg
glutamine powder in my shakes, and glutamine capsules with meals.
leucine activator capsules
most of my protein(aside from shakes) comes from burgers(mostly turkey) or kielbasa or cheese. I make nearly all my meals as a stirfry(kielbasa with broccoli, kielbasa with fresh green beans); i find stirfrying a great way to get my fats(with EVOO)
ALL carbs are complex, as well as a decent amount from half a glass of v8 juice a day.
comments?
215 lbs
12.3% bodyfat
189 lbs lean mass
26 lbs of total fat
26/215 = 12(%bodyfat)
My goal is to get to 8% bodyfat.
I'm hoping to lose 2 lbs of fat per week. After 5 weeks I will have lost 10lbs of fat and possibly 2 lbs of lean mass. Then my stats would be:
203 lbs
8% bodyfat
187 lbs lean mass
16 lbs of fat
16/203 = 7.8(%bodyfat)
(obviously the second set of numbers is guesswork)
diet is:
Monday-Saturday
250G protein
~50G carbs
Sunday
250G protein
~200-300G carbs
so basically carb cycling. Once a week refeed.
workouts are
-weight training 4-5 days a week(4 day split.. back/bis-chest/tris-shoulders-legs, sometimes i get a second chest workout in since chest is my weakest muscle group)
-a 5-mile speedwalk 4-5 days a week.
supps:
protein shakes with workouts and to increase my protein every day.
2.5 G vit c
500mg magnesium
1200 mg fish oil
vit e 800 iu (400 morning, 400 evening)
GNC B50 b-complex (half morning, half evening)
GNC megamen multivitamin
glucosamine/condroitin
chromium picolinate 200mcg
glutamine powder in my shakes, and glutamine capsules with meals.
leucine activator capsules
most of my protein(aside from shakes) comes from burgers(mostly turkey) or kielbasa or cheese. I make nearly all my meals as a stirfry(kielbasa with broccoli, kielbasa with fresh green beans); i find stirfrying a great way to get my fats(with EVOO)
ALL carbs are complex, as well as a decent amount from half a glass of v8 juice a day.
comments?