some before pic ( as of today 6/4/12)
Hello all. I like to start by introducing my self. My name is Allen and I'm 31yrs old. I've been working out on and off since I was 18. As with everything else in life theirs always a few bumps in the road. A few year back working late not eating right and not working out my weight got up to 260lb. Today I'm 215 now I want to drop down to 195lb and be at 15% bf. I know some of you might think 15% is still high but I want a realistic goal then work from their .my stat are as follow
height 71 in
bf 24% I'm using a Omron scale for weight and B.F reading
some of the supplements I'm using O.N creatine caps, O.N optimen, fish oil soft gels ,BCAA caps, Myofusion protein for afternoon meal. And just this week I started Oxy elite pro.
I work out at the gym 3 times a week and do martial arts 4 time a week ( Kyokushin karate, Bjj, Filipino martial art)
My daily calorie intake is about 2100. today i did 1794. might have to tweak.
Since I only have enough time to go to the gym 3 time a week. I fallow a fullbody workout routine.
As for cardio I hope that with all the dif martial art class should be enough. will tweak if needed.
with kids,work, work, wife house and dog my routine look like this.
Mon: Gym 4:30am
Wed: day off from work out (spend time with Kids)
Thur: Gym 4:30am, Karate 8pm, jiu-jitsu 9pm
Fri: Jiu-jitsu 7pm
Sat: Gym 2pm
Sun: Filipino Martial Art 11am, Jiu-jitsu 12pm
Todays workout log
Sumo Deadlift: 225 X 10, 315 x 8, 315 x 7
Leg press: 200 X 10 all 3 sets. ( blow out my knee during A jiujitsu match 3yrs ago to this day still bothers me!)
D.B incline B.P: 75 x 8, 80 x 8, 85 x 8, 90 x 8
D.B shrug: 90 x 8, 95 x 8, 100 x 8, 105 x 8
Barbell Curl: 80 x 8 ( 2 sets) 90 x 8, 100 x 7
Standing calf rise: 255 x 10, 275 x 10, 295 x 10
Dip: 3 set of 10 under own body weight.
some before pic ( as of today 6/4/12)
Your plan looks good man just stick with clean calories from good sources and stay consistent. I would suggest you start with a ratio of 35/40/25 protein/carb/fat to start off. This will help maintain as much muscle as possible. Once you find a plateau and can't seem to drop, lower the carbs to maybe around 25/30 and increase protein mainly and fat slightly
Thanks for the tip!
No problemOriginally Posted by mk3less
Don't forget your cardio! Intervals are best after you've trained weights to burn fat once your carb stores have been used
Started my day today with 2 cap of OEP. It was definitely a different feeling for a good part of the morning. Had a clammy feeling. Then took another cap at 4pm. Put on a good sweat during my karate class tonight. My calorie intake was 1,973 with a 30% fat, 40% car and 25% protein. Need to tweak my diet to lower the fat and increase protein intake. Will weigh my self on fri to see how I'm doing.
Have you considered a CKD?Originally Posted by mk3less
Ckd? I'm sorry but not familiar whith that
Never mind just google it. Seem interesting. Going to have to get the wife involved with that one.
For me... And my wife, it's extremely effective. I know that everyone loses bf differently, but this has been the best way for me to get in the 6%-7% bf range without sacrificing mass.Originally Posted by mk3less
If you need some sample diets, I can give you what has worked for me (in my calorie range).
I love to see some sample
Todays log. I had 2,000 cal. 49% carb, 27% fat and 24% protein.
my morning work out on an empty stomach
Dumbbelll bench press
Cable seated row
135x8 wide grip
150x8 wide grip
165x8 narrow grip
180x8 narrow grip
Dumbbell shoulder press
Thinking of switching out my creatine monohydrate caps for some kreakylin cap to help reduce water retention. Any input or suggestion
Good to see that your calories are in check but you really need to straighten up your ratios. You need to decide if you wanna go the low carb or low fat route. The low fat one requires more cardio however to burn the glycogen. Maybe go for 40% protein 30% for both fat and carbs. This is a well balanced ratio breakdown for a cut
Yea. I know what your saying.you almost have to be a mad scientist to get the perfect.
Weigh my self this morning down to 214lb, 22% bf and up to 37% muscle.
Today's work out log. I had fasted for about 13hr the hunger was starting to bother me towards the end but as soon as I began my workout I felt great!
Sumo dead lift
200x12 3sets. I hope that in a few weeks my knee will start to feel better and I can get this number back up to wear they belong.
Dumbbell incline bench press
90x3 felt a little weak on this set.
Dumbbell shoulder shrug
Dumbbell incline fly
50x10 two sets
80x8 two sets
Standing calf rise
Glad to see that I have not lost strength while on a low cal diet.
Here is a typical day. Download the myfitnesspal app to keep track of cals and it will graph out macros, which owns.Originally Posted by mk3less
Meal 1: 4 whole eggs, 4 slices of bacon
Snack: 1/4 cup of sunflower seed kernels
Meal 2: 8 oz hamburger patty. 80/20 ground chuck
Snack: 2 cheese sticks or two pepperoni sticks
Meal 3: 8 oz chicken, with green veggies of some sort.
Use a zero carb whey such as Isopure. You can add like 3 tbsp of heavy cream to pack in more fats if you want post workout.
Take a daily fiber supplement and multi vitamin along with any other aminos you dig.
Go 6 days low carb then 1 day where you flip the carb and fat macros that you use during the week to refill glycogen.
EC works really well for me too.
Keep carbs under 30g. Keep cals at a deficit. Macro mix is 60/35/5% (F/P/C). Don't eat carbs on purpose. Just get the small amount from the foods rich in fats and protein.
I realize that I rambled all over the place, but I'm tweaked on EC right now. Enjoy
Today log. For the last 3 day I've been experimenting with Fasting. At the moment I'm doing a 16hr fast I will continue to do so for next few weeks to see what happens. During my workout today I did felt a little weak. Might have to increas my calorie intake. Have been doing under 2,000 cal a day.
Dumbbell bench press
Dumbell lat row
Dumbbell shoulder press
60x5 this is when I really was feeling burnt. Try to go with the 65lb but fail at first attempt.
rricketts thanks for the sample. I will save to experiment at a later date.
Good work out this morning strength is still their even at 15hr fasted state and 1800 calories a day.
D.B incline bench press
D.B shoulder shrug
Standing calf rises
3sets of 10