FlexMasterFunk
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How's it going guys? This will be my first posted log ever. Hope it goes well. Rhyno suggested that I post my progress to force me to put myself out there, and follow
through. Here goes. . .
I'm using the information found here as a blue print for this phase of my diet:
APPARENTLY I am 5 posts short of posting the links, but u can easily find them on here...once I have 5 more posts, I'll edit this.
I have never used this type of diet before.
My main obstacle to overcome, besides the obvious, is the fact that I've begun working the overnight shift at my job, and have not yet adjusted to the weird sleep schedule. I'm like Tyler Durden. I am Jack's week mitochondria. Since then, I've noticed that I've put on quite a bit of belly fat, and have been slacking on diet and workouts. Not to say I was Mr. Fitness before, but I was more consistent... I was getting there.
CURRENT STATS:
Weight: 235 lbs w/ shorts, t-shirt, sneakers.
Height: 5'11
***All Measurements Unflexed and Unpumped***
Chest(Measured on day 3):
Arms(Measured on day 3):
Belly @ naval(Measured on day 3):
Thighs(Measured on day 3):
Neck(Measured on day 3):
BF%: 20-25% ?
Right Leg: ACL, MCL Meniscus
No Thyroid
GOALS:
Goal 1: 220 lbs (This is usually a sticking point for me.)
Goal 2: 210 lbs
Goal 3: 200 lbs @ less than 16% BF
Goal 4: 190 lbs @ 10 to 12% BF
GUIDELINES:
Lean Body Mass bbased on 25% BF: 176.25 lbs?
Fat 25% BF: 58.75 lbs?
Maintenance Calories: 3525 calories
Max Cutting Calories: 3025 calories
Protein Requirements: 176 - 264 g
Carbs on Low Carb Days: 25 or less
Carbs on carb up days: 800 - 960 g (100 of which will come post workout as an easily digestable form)
Grams of fat on carb up days: 106 g or less
"Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit."
Low Intensity Cardio for 30 minutes (Biking, Walking, Swimming, or Elliptical to avoid knee stress)
NEPA from patrolling at work
1 Gallon of H20
SUPPLEMENTS
Roxy Lean
Spike
Syntha 6
NECTAR
OSCAL
Fish Oil
Multi Vitamin
Day 1 SATURDAY - SUNDAY
3/5-3/6 (Currently, my days start @ about 7 or 8 pm and end @ about 9 or 10 am)
SUPPS:
> Roxy Lean: 1 serving 1 hr prior to workout
> Psychotropin: 1 serving 1 hr prior to workout
> @ work Spike
WORKOUT:
Haven't decided on workout plan, so I just did push-ups today:
- 5 sets of 20 1 - 2 minutes rest
- 10 sets of 10 45 secs - 1:30 rest
200 Total
- 4 sets of 50 crunches
FOOD:
M1 >>>>>>>>>>
1 T-Bone Steak - 350 calories - Fat: 21g - Protein: 25g
4 Bacon - 220 calories - Fat: 20g - Carbs: 2 - Protein: 10g
2 Tbsp Mayo - 180 calories - Fat: 20g
2 Tbsp Chilli Oil - 240 calories - Fat: 28g
1 Glass Cherry Coke Zero
TOTAL: 990 calories
89g Fat
35g Protein
2g Carbs
M2 >>>>>>>>>>
4 Eggs - 360 calories - Fat: 28g - Carbs: 1.6g - Protein: 25.3g
1/2 Chicken Breast - 86 calories - Fat: 1g - Protein: 8.1g
1/4 Cup Sharp Cheddar - 110 calories - Fat: 9g - Carbs: 1 - Protein: 7g
2 Tbsp Mayo - 180 calories - Fat: 20g
2 Tbsp Chilli Oil - 240 calories - Fat: 28g
TOTAL: 976 calories
86g Fat
40.4g Protein
2.6g Carbs
>>>>>>>>>>
Crystal Light 1 - 0
>>>>>>>>>>
Crystal Light Candy 2 - 12.5 calories - 6.5 carbs
>>>>>>>>>>
3/4 serving Syntha 6: 75 Calories - Carbs: 4.7 g - Protein: 8.25 - Fat: 2.25 g
1/2 cup about 100 grams: creamer 133.4 calories - Carbs: 16.67 g - Fat: 6.7 g
1/2 cup milk 40 calories - Carbs: 3.25 g - Fat 2 g - Protein 2 g
TOTAL: 248.4 Calories
24.62 Carbs
10.25 Protein
10.95 Fat
Tooo many carbs***
>>>>>>>>>>
Water 5 x's 8 oz.
>>>>>>>>>>
Sugar Free Rockstar
D1 TOTALS : 2214.4 Calories
185.95 Fat
85.65 Protein
29.22 Carbs....tooo much
Behind on posts... more to come...
through. Here goes. . .
I'm using the information found here as a blue print for this phase of my diet:
APPARENTLY I am 5 posts short of posting the links, but u can easily find them on here...once I have 5 more posts, I'll edit this.
I have never used this type of diet before.
My main obstacle to overcome, besides the obvious, is the fact that I've begun working the overnight shift at my job, and have not yet adjusted to the weird sleep schedule. I'm like Tyler Durden. I am Jack's week mitochondria. Since then, I've noticed that I've put on quite a bit of belly fat, and have been slacking on diet and workouts. Not to say I was Mr. Fitness before, but I was more consistent... I was getting there.
CURRENT STATS:
Weight: 235 lbs w/ shorts, t-shirt, sneakers.
Height: 5'11
***All Measurements Unflexed and Unpumped***
Chest(Measured on day 3):
Arms(Measured on day 3):
Belly @ naval(Measured on day 3):
Thighs(Measured on day 3):
Neck(Measured on day 3):
BF%: 20-25% ?
Right Leg: ACL, MCL Meniscus
No Thyroid
GOALS:
Goal 1: 220 lbs (This is usually a sticking point for me.)
Goal 2: 210 lbs
Goal 3: 200 lbs @ less than 16% BF
Goal 4: 190 lbs @ 10 to 12% BF
GUIDELINES:
Lean Body Mass bbased on 25% BF: 176.25 lbs?
Fat 25% BF: 58.75 lbs?
Maintenance Calories: 3525 calories
Max Cutting Calories: 3025 calories
Protein Requirements: 176 - 264 g
Carbs on Low Carb Days: 25 or less
Carbs on carb up days: 800 - 960 g (100 of which will come post workout as an easily digestable form)
Grams of fat on carb up days: 106 g or less
"Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit."
Low Intensity Cardio for 30 minutes (Biking, Walking, Swimming, or Elliptical to avoid knee stress)
NEPA from patrolling at work
1 Gallon of H20
SUPPLEMENTS
Roxy Lean
Spike
Syntha 6
NECTAR
OSCAL
Fish Oil
Multi Vitamin
Day 1 SATURDAY - SUNDAY
3/5-3/6 (Currently, my days start @ about 7 or 8 pm and end @ about 9 or 10 am)
SUPPS:
> Roxy Lean: 1 serving 1 hr prior to workout
> Psychotropin: 1 serving 1 hr prior to workout
> @ work Spike
WORKOUT:
Haven't decided on workout plan, so I just did push-ups today:
- 5 sets of 20 1 - 2 minutes rest
- 10 sets of 10 45 secs - 1:30 rest
200 Total
- 4 sets of 50 crunches
FOOD:
M1 >>>>>>>>>>
1 T-Bone Steak - 350 calories - Fat: 21g - Protein: 25g
4 Bacon - 220 calories - Fat: 20g - Carbs: 2 - Protein: 10g
2 Tbsp Mayo - 180 calories - Fat: 20g
2 Tbsp Chilli Oil - 240 calories - Fat: 28g
1 Glass Cherry Coke Zero
TOTAL: 990 calories
89g Fat
35g Protein
2g Carbs
M2 >>>>>>>>>>
4 Eggs - 360 calories - Fat: 28g - Carbs: 1.6g - Protein: 25.3g
1/2 Chicken Breast - 86 calories - Fat: 1g - Protein: 8.1g
1/4 Cup Sharp Cheddar - 110 calories - Fat: 9g - Carbs: 1 - Protein: 7g
2 Tbsp Mayo - 180 calories - Fat: 20g
2 Tbsp Chilli Oil - 240 calories - Fat: 28g
TOTAL: 976 calories
86g Fat
40.4g Protein
2.6g Carbs
>>>>>>>>>>
Crystal Light 1 - 0
>>>>>>>>>>
Crystal Light Candy 2 - 12.5 calories - 6.5 carbs
>>>>>>>>>>
3/4 serving Syntha 6: 75 Calories - Carbs: 4.7 g - Protein: 8.25 - Fat: 2.25 g
1/2 cup about 100 grams: creamer 133.4 calories - Carbs: 16.67 g - Fat: 6.7 g
1/2 cup milk 40 calories - Carbs: 3.25 g - Fat 2 g - Protein 2 g
TOTAL: 248.4 Calories
24.62 Carbs
10.25 Protein
10.95 Fat
Tooo many carbs***
>>>>>>>>>>
Water 5 x's 8 oz.
>>>>>>>>>>
Sugar Free Rockstar
D1 TOTALS : 2214.4 Calories
185.95 Fat
85.65 Protein
29.22 Carbs....tooo much
Behind on posts... more to come...
Last edited: