Time to get cut

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    Time to get cut


    Hello,

    I have dropped about 20 lbs since January 2013 but I have lost about 40 since January 2012. I have been lifting for about 22 years and have been as lean as 9-10% bf. I got married, got a job and had kids. I continued to lift but my motivation to keep lean waned. As a result, I ate a ****load of crap and drank like a fish. My body fat is around 24 % right now but I would like to get it back to at least 10-12%. I have been a 100% natty my whole life and plan to stay that way unless I feel like my motivation and libido start to go. I have been reading the forums here and feel like I should post my journey to motivate myself and hopefully others. Here are my stats:

    Age:37
    Height: 6' 1"
    Weight: 270 lbs
    bf:~24%

    Neck:19"
    Arms:17.75
    Chest:48
    Waist:40.5
    Thigh:26
    Calf:18

    My training is high-volume, heavy as I can go, 30-45 seconds between sets. I train a body part a day (but add sets of arms or calves at the end of a workout) and sometimes I'll lift a body part twice a week (usually back or legs). I usually lift 3 on- 1 off. I do cardio 4x a week for about 20 minutes.

    Here's my workout for today:
    Back
    3 sets of pull-ups to failure: 5,5,4
    Lat Pulls-180x12, 220x9, 220x7
    Bent-over cambered bar rows: 135x15, 185x12, 205x10, 205x10
    One-Arm Dumbell Rows-80x10, 100 x 10, 120x8
    Meadows rows: 1 platex15x3
    Seated Rows with Lat Bar to Middle Chest:120x15, 180x8, 180x9
    Universal Row Machine: Pull with 2 second hold, 160x10, 160x10
    Triceps
    Rope Push downs: 50x25, 100x15, 150x12, 150x12
    Dips: Bodyweightx15, Bodyweight+25platex12, BW+45platex10
    Abs:
    Ab-roller:3x15

    I have done all kinds of diets but I am trying Lean Gains. So far, so good. I find it easier than the old 6 meals routine.

    Here's my diet for the day:
    First Meal (noon): Pint of lowfat cottage cheese, apple, pink grapefruit, one scoop of protein powder, handful of almonds
    Second Meal (post-workout):Met-rx bar and protein brownie (poor planning, 7-eleven meal, yuck)
    Third Meal: Three grilled chicken breasts, zucchini, fruit salad

    Supplements:
    Creatine
    Whey Protein Powder
    ZMA
    BCAA's
    Pre-workout

    I will gladly take any critiques or comments. I especially need help dialing in nutrition. Thanks for reading this. I will upload photos as soon as I get them off my phone.

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  3. Enhanced Body Formulations REP
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    Subbed to motivate.

    Shoot me a pm with any questions bud.
    ...::: EBF REP :::...
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    THE FUTURE OF LEAN
    •   
       

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    far as diet is concerned, have you calculated your TDEE?

    I personally stick with the tried and true 4-6 meals per day.

    Don't get me wrong, LG is a nifty lifestyle but with your set up and weight, I see a more steady intake of food and amino acids rather than spikes of food which can result in insulin disruption.

    consume whole foods & carbs (ditch gluten for now) and have some berries or yam post workout with some protein.

    give your nutrition about 4 weeks, then reassess and see where you are at.

    I would estimate your TDEE to be about 3500kcals, give or take a couple hundred.

    Drop that to say 3000 - 3250 kcals and see how you go.

    eat the following as a minimum:-
    .5g/lb bw in fats
    1.5g/lb bw in protein
    fill the rest in with starcy and non-starchy carbs(with starch being in post workout only).

    protein should be ~350 - 400g per day
    fats ~ 135g
    carbs at ~ 100 - 120g per day

    you can, once you begin to hit your fat reserves and become more efficient at using fat as fuel, you can start to carb cycle where you have 3 days super low carb, then have 1 high carb day to replenish glycogen.

    just some thoughts...
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  5. New Member
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    Thanks man. I agree that I need to get my macros dialed in. In the past, I just tried to eat protein and veggies with some simple carbs after workout. I also need a scale to start weighing my portions.
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    hey congrats on your weight loss so far. im just starting with mine and its awesome to see someone that has changed as much as you have so far. keep it up and we will be on this ride together but with me a lot further behind.
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    I still got at least 40 lbs. but it feels good! Keep up the good work Monsta.
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    thanks i appreciate it and you too man keep up the hard work and those 40lbs are going to be shedded
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    Congrats on your progress so far. Personally, I'd stick with Leangains if it's working for you. It has been one of the best decisions I've made with my own diet, and I'm glad I didn't give anyone a chance to talk me out of trying it.

    Looking at it casually, it looks like your calories might be low (i.e. lower than you'd want for healthy fat loss without losing muscle). Go ahead and calculate your maintenance cals and adjust down from there. Also, get some fats... definitely some omega 3s, and don't be afraid of monounsatured and saturated fats.
  10. New Member
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    Yeah. I'm up and down with calories. I will post my diet and workout tonight. Thanks for the feedback.
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    Workout today:
    Rotator Cuff Raises

    My right shoulder is acting up so I used the smith machine for shoulder presses.

    Smith Machine Presses- 15x135, 12x185, 10x230, 8x230, Drop set 230x7, 185x8, 135x11
    Bent over raises on the incline bench- 25x15, 20x25, 10x35
    Lateral Raises-12x35, 10x40, Drop Set-40x8, 30x6, 20x10
    Hammer Strength Presses-1 plate per sidex20, 2 plates per sidex15, 2 plates per sidex15
    Tri-set Raises - 15 lb dumbells(8 to the front, 8 to the side, 8 to the back) x 2

    Shorter workout today but I got a good pump. I am going to continue to do shoulders after back day because it felt easier to engage my rear delts rather than the traps and rhomboids on bent over raises. My back was a wee bit sore so I could tell if it was helping too much.

    Food:

    50 grams whey with water

    3 chicken breasts and grilled zucchini, big spoonful of peanut butter (tasted so good!)

    Post workout: 12 oz skim milk, 1 banana, 50 grams whey, 10 grams BCAA

    3 chicken sausages on whole wheat buns with hot mustard and 30 0z of skim milk

    1 piece of easter candy from my daughter's stash

    Feeling good. Arms, calves and abs tomorrow.
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    good luck with your shoulder, and awesome update keep it up
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    December (290) Late March 270
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    Workout and Diet today

    Arms

    Super sets

    Dumbell curls- 12x25, 10x50, 10x50, 8x40
    With
    Push downs- 25x50, 20x100, 15x150, 15x150

    Preacher Curls- 3x80x12
    With
    Skull Crushers-3x80x20

    Straight Bar Curls with Arm Blaster- 12x60, 10x80, drop set 80x8, 60x8, 40x10
    with
    Close Grip Bench- 15x135, 12x185, 20x185

    Food

    50 grams protein and 10g of BCAA

    4 chicken thighs, teriyaki sauce, 1 cup sticky rice

    50g protein, 12 oz skim milk, 1/2 banana, 10g bcaa

    12 oz sirloin steak, two small flour tortillas, bowl of pineapple, 2c steamed spinach
  15. New Member
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    Quote Originally Posted by hubbabubba View Post
    Workout and Diet today

    Arms

    Super sets

    Dumbell curls- 12x25, 10x50, 10x50, 8x40
    With
    Push downs- 25x50, 20x100, 15x150, 15x150

    Preacher Curls- 3x80x12
    With
    Skull Crushers-3x80x20

    Straight Bar Curls with Arm Blaster- 12x60, 10x80, drop set 80x8, 60x8, 40x10
    with
    Close Grip Bench- 15x135, 12x185, 20x185

    Food

    50 grams protein and 10g of BCAA

    4 chicken thighs, teriyaki sauce, 1.5 cup sticky rice

    50g protein, 12 oz skim milk, 1/2 banana, 10g bcaa

    12 oz sirloin steak, two small flour tortillas, bowl of pineapple, 2c steamed spinach
    295g protein, 296g carbs, 67g fat, 2964 calories
  16. New Member
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    Off day, so I should have lowered cals but....

    50g protein+10g bcaa and water

    3 chicken thighs, 1 cup white rice

    Cookie (weak bastard!)

    3 slices thin crust, light cheese, sausage pizza( weak bastard)

    I've got legs tomorrow and I'm gonna finish them with the stair mill. It'll be painful but not as painful as the pizza.
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    Diet

    50 G protein 10g bcaa water

    Spinach salad with pine nuts, tomatoes and chèvre two chicken breasts

    Banana, 1 cup skim milk, 50 grams protein, 2T PB

    2 chic breasts, brocoli, eggplant, onions, carrots, cabbage stir fried with Thai plum sauce

    Workout Legs- Hamstring focus

    Lying leg curls- 15x60, 12x100, 10x 140
    Seated Leg curls- 15x60, 12x120, 8x160
    Straight leg Deads ( dumbells) 10x70, 10x 80, 10x90

    Leg Press-1 plate ES ( each side)x 25, 2 plate ESX 15, 4 plates ES x 15, 6 plate ES x 10, 8 plates ES x 7, 4 plates ESx15x3

    Leg extensions Hammer Strength ( the last time u will us it) 1 plate each side x 15 with a static hold for 3 seconds.

    That's it. I wasn't happy with this workout. I felt tired and I took a free sample of the BSN pre workout. It made me feel like a**. I got an okay pump but I will need to hit legs early next week.

    Here's to a strong weekend.
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    Lookin good in here! Here for motivation and any advice I could give just ask

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Lookin good in here! Here for motivation and any advice I could give just ask
    Thanks man! It's definitely keeping me honest. I have noticed your posts on other forums, thanks for subbing. Here's a quick question:

    What do you think a good ratio of protein to carbs is for post-workout? I have been eating about 60g protein, 60 grams carbs? This is where I'm lacking knowledge.I need to get my nutrition dialed in.
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    Quote Originally Posted by runner_79 View Post
    far as diet is concerned, have you calculated your TDEE?

    I personally stick with the tried and true 4-6 meals per day.

    Don't get me wrong, LG is a nifty lifestyle but with your set up and weight, I see a more steady intake of food and amino acids rather than spikes of food which can result in insulin disruption.

    consume whole foods & carbs (ditch gluten for now) and have some berries or yam post workout with some protein.

    give your nutrition about 4 weeks, then reassess and see where you are at.

    I would estimate your TDEE to be about 3500kcals, give or take a couple hundred.

    Drop that to say 3000 - 3250 kcals and see how you go.

    eat the following as a minimum:-
    .5g/lb bw in fats
    1.5g/lb bw in protein
    fill the rest in with starcy and non-starchy carbs(with starch being in post workout only).

    protein should be ~350 - 400g per day
    fats ~ 135g
    carbs at ~ 100 - 120g per day

    you can, once you begin to hit your fat reserves and become more efficient at using fat as fuel, you can start to carb cycle where you have 3 days super low carb, then have 1 high carb day to replenish glycogen.

    just some thoughts...
    I have to say I just started on the low carb, high protein and high fat approach and ive retained muscle mass and lost body fat. Helps you hold less water, less carbohydrates stored as fat and you feel good.I don't know why I never dieted like that before keep up the good work.
  21. New Member
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    Quote Originally Posted by EatMoar View Post

    I have to say I just started on the low carb, high protein and high fat approach and ive retained muscle mass and lost body fat. Helps you hold less water, less carbohydrates stored as fat and you feel good.I don't know why I never dieted like that before keep up the good work.
    Yeah, that has worked for me too. I end up getting very carb sensitive, which isn't a bad thing. What are your macro percentages EatMoar?
  22. New Member
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    Workout-Chest- done in 30 minutes
    Still working on the shoulder, so presses aren't up to speed and flat seems tougher on it. Also, flyes and dips don't hurt at all. Funky?!

    Rotator cuff exercises

    Flat Dumbbell Presses: 20x60, 15x 100, 8x 120, 8x120, 9x 120

    Dips: BWX20, BW+45x12, BW+70x9, BWx20

    Incline Flyes: 10x50, 10x 60, 10x70

    Pec Dec: 75x12 with two second hold, 100x11 w/tsh, 120x10w/tsh

    I walked 18 holes this morning. I hacked it up so walked a lot more than a low handicapper.

    Diet

    3 eggs and 1 lb of extra lean ground chicken

    And then Montego1's casserole two servings.
    I will post the link in a minute

    I'll finish with a shake for Desert.

    Goodnight!
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    Montego1's recipe, delicious:

    1lb lean turkey sausage, browned but not cooked all the way through sliced up, put in the bottom of a caserole dish that sprayed with olive oil cooking spray 1 medium onion chopped and sauted with 3 garlic cloves minced and sauted..saute until slightly golden colored 3 medium zucchinis or green squash sliced into 1/4 inch slices and a 1 1/2 c sliced mushrooms (I usually use portabellas) thrown onto the sauted onions and garlic... what you're basically doing here is depleting some of the water in the zucchini and mushrooms...so a few minutes on these (tops 5) in a blender mix 2 cups of cottage cheese and two whole omega3 eggs, blend until smooth throw half the zucchinis/onion/garlic/mushrooms over the sausage then pour the smoothed cottage cheese and egg mixture over there put the other half of the vegetables on top sprinkle with 1/2c shredded mozz-part skim bake for 35-40 min at 350 degrees makes 3 servings at aprox 609 cals , 77g protein, 16g carbs, 25g fat some of these are healthy fats this is delicious, filling and looks lovely
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    Quote Originally Posted by hubbabubba View Post
    Yeah, that has worked for me too. I end up getting very carb sensitive, which isn't a bad thing. What are your macro percentages EatMoar?
    I am very carb sensitive, Ill do a carb up day and gain 5 pounds lol. But 50f/30p/20c is about what I shoot for. And then lower the fats and increase the carbs on carb up days. I haven't really taken a carb up day but I might tomorrow.
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    Got a new digital scale. Going exact this week. Aiming for about 2800 cals a day.
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    Quote Originally Posted by hubbabubba View Post
    Got a new digital scale. Going exact this week. Aiming for about 2800 cals a day.
    Scales were the best things I have ever bought. Brings counting calories to a new level. From guestamting to that exact perfection. Keep it up man, get shredded!
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    Workout today

    Chins 3x5

    Lat pull downs- 180x 12, 200x10, 220x9 dropped to 180x5

    Cambered bar rows ( great for getting those elbows all the way back!) 15x135, 15x185, 8x 235x3

    1arm DB rows- 10x100, 10x110, 8x120

    T-bar rows- 12x 1 plate, 12x 2 plates, 8x 3 plates

    Seated cable rows straight bar wide grip to chest with two second static hold-12x120x3

    Straight bar pull overs on pull down- 12 x60x3

    Food coming
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    High volume and and intensity are kind of opposites for training. High volume means lots of reps. High intensity is like "as much weight" etc. I am doing high intensity for strength an power. I don't really care how I look other than don't want unnecessary body fat.
    klajsd;flksaj;faksj;faksdf
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    Thanks. When I said "high intensity",, I was referring to the amount of time between sets and a general state of mind. I don't follow a particular philosophy (like Yates and Mentzer's heavy duty idea of intensity). I'm just trying to train as hard and heavy as I can with light rest between sets until my muscle is thoroughly worked. that could mean 15 sets or 20 sets. Does that make sense?
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    Hey great stuff man and what kinda scale did you get, mine is a digital weight lovers scale or something like that and it sucks
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    Here is a thread you guys should go check out of you haven't already. Bunch of guys and gals who are on the same journey as you.
    Onlychevy6 presents - The Bigguns Showdown

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    19.99 Costco, its awesome. Tares nice and weighs up to 11 lbs.

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    Quote Originally Posted by hubbabubba View Post
    19.99 Costco, its awesome. Tares nice and weighs up to 11 lbs.

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    Thats a nice one I like red too thanks for sharing
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    Off Day, Brisk 30 minute walk

    Food-this scale is AWESOME


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  36. Elite Member
    Montego1's Avatar
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    Macros look good man. Keep working!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  37. New Member
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    Quote Originally Posted by Montego1 View Post
    Macros look good man. Keep working!
    Thanks! I've never used a scale before. It's pretty amazing what a little accuracy will do to your nutrition.
  38. Professional Member
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    Quote Originally Posted by hubbabubba View Post

    Thanks! I've never used a scale before. It's pretty amazing what a little accuracy will do to your nutrition.
    Loving the macros man. Same as me. Hope all is going well.
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    Quote Originally Posted by hubbabubba View Post
    Thanks! I've never used a scale before. It's pretty amazing what a little accuracy will do to your nutrition.
    This is so true
  40. Elite Member
    Montego1's Avatar
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    Quote Originally Posted by hubbabubba View Post
    Thanks! I've never used a scale before. It's pretty amazing what a little accuracy will do to your nutrition.
    A lot of people would be shocked if they actually weighed their food.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  

  
 

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