Bigbody's 12 week cutter

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    Bigbody's 12 week cutter


    Well after new years and my recent trip to Texas I am finally starting my cutter/diet change. I used the Harris Benedict Formula for Men to calculate my BMR.(This is from MichaelandKendra.com)

    BMR=66 + (13.7 x weight in kilos)+ (5 x height in cm) - (6.8 x age in years)

    My BMR = 2219
    Moderate BMR x 1.55 = ~3500 calories
    To lose 2lbs per week= ~2500 calories
    ~292g PROT.
    ~180g CARB.
    ~75g FATS

    Supplements: Whey, Multi, Sesamin, ECA pre-workout(BMF HardcoreEXN)

    Beginning Measurements
    Wt. - 222 lbs
    Ht. - 6'2
    Neck - 39.5 cm
    Right Bi - 40 cm
    Left Bi - 39 cm
    Right Fore - 31 cm
    Left Fore - 30.25 cm
    Waist - 96 cm
    Stomach(at belly button) - 103 cm
    Right Quad - 62.5 cm
    Left Quad - 62.5 cm
    Right Calf - 39 cm
    Left Calf - 40 cm
    Chest - 111 cm

    Goals : Obviously lose bodyfat and retain as much LBM as possible. Also using this to change my eating habits and to leave the junk food alone.

    Will post beginning pictures compared with weekly update pics every sunday as well as weight changes. Will take measurements every 2 weeks.

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    Day 1 Sunday Jan. 8th, 2006

    Today was spent grocery shopping and preparing food for the week. Below is the diet for today and workout.

    DIET
    Woke up late so this is not my normal diet considering time limitations.

    12:00 - 1 egg
    4 egg whites
    1 whole wheat tortilla
    1/2 c. cheddar cheese
    12 oz. fat free milk
    1 multi , 1 sesamin cap

    12:30 - 1 BMF EXN(ECA) cap
    3 scoops BSL GO!

    1:15 - Workout did cardio for 36 minutes walking at an incline from 2.0-4.0 and speed at 3.3-3.7 ~ 300 calories. Also did standing and seated calf raises, ABS, and lower back hyperextensions.

    2:30 - 2 scoops whey
    12 oz. fat free milk
    1/2 c. oats
    1 tbsp. enova oil
    1 sesamin cap

    4:30 - 1 c. cottage cheese
    1 oz. cashews
    12 oz. fat free milk

    6:30 - 1 chicken breast
    spinach salad w/ enova oil and vinegar for dressing
    1 oz. almonds
    1 c. red grapes
    12 oz. fat free milk
    1 sesamin cap

    Overall, just felt good to start eating healthier and nice little workout to ease in to the plan. Monday will be Chest and Biceps.
  3. dsl
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    I like your diet, but do you only eat 4 meals? I would be starving if I did that.
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    No, I eat anywhere from 5-7 meals a day I just slept late yesterday and thats all I had then. I will update what all I eat normally later this afternoon.
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    Are you going to rotate your carbs or will you stay roughly within the 180g/day range?
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    When you assessed your daily calorie intake, did you take into account how many cals you burn when working out? It doesn't appear you did, which would really under cut the amount of cals you should be consuming. If I remember right, you have to figure your BMR, your lifestyle, (job, free time activites and such) then your workout cals. It just seems like for 222 lb person, 2500 cals is low which will leave you no room to manuever if you plateau. I'm 170 at 11% and I'm starting a cut out at 2000 cals. Just a thought..
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    Well when I was calculating the BMR I used the moderate activity level but based on what I have planned for the cut I went back and used the next one which figures about 3850 calories. So with that to lose 2 lbs per week it would call for about 2800 calories. Also after putting in all that I have eaten/plan on eating this evening my calories came out to 2895 with 97g FAT, 235g CARBS (w/ 40g FIBER), and 294g PROT. So I am going to double check those figures after work just to make sure and may actually lower fat and raise carbs a little, we will just see.
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    I'd lower the fat just a bit, but basically keep it the same. Do that for a couple of weeks to see how you make out and then you can cut the cals or leave it alone.
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    Day 2 Monday January 9th,2006
    Felt really good today, not sure if it is the eating healthier or adrenaline from starting this diet.

    Diet
    6:15 - 2 scoops whey
    3/4 c. oats
    1 tbsp. enova oil
    12 oz. fat free milk
    1 multi, 1 sesamin cap

    9:00 - 2 whole wheat tortillas
    1 whole egg
    4 egg whites
    1/2 c. cheese

    12:00 - 1 chicken breast
    1/2 c. oats
    1 oz. almonds
    1 c. red grapes
    1 boiled egg white
    1 sesamin cap

    3:00 - 1 can tuna
    spinach salad w/ enova &
    vinegar
    1 tbsp. natural peanut butter

    6:00 - 4 oz. turkey breast
    2 boiled egg whites
    1/2 oz. almonds
    1 c. cottage cheese
    12 oz. fat free milk
    1 sesamin cap

    8:15 - 16 oz. whole milk

    Workout
    Chest
    Barbell Incline 4x15,12,10,8
    Barbell Bench 3x12,8,8
    DB Incline Flyes 2x10,8
    Cable Crossovers 2x12,10

    Biceps
    Seated DB curls 2x10,8
    DB Hammer curls 2x8,8
    DB preacher curls 2x10,8
    Standing cable curls 2x10,8

    Cardio
    Played a basketball game in the men's league my church plays in. 40 minutes straight of basketball was more than enough cardio.
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    Day 3 Tuesday January 10th,2006
    Good day energy wise again, although all the McDonald's commercials were almost tempting---not really but almost. Diet was all the same.

    Diet
    6:15 - 2 scoops whey
    3/4 c. oats
    1 tbsp. enova oil
    12 oz. fat free milk
    1 red grapefruit
    1 multi, 1 sesamin cap

    9:00 - 2 whole wheat tortillas
    1 whole egg
    4 egg whites
    1/2 c. cheese
    1 tbsp. natural peanut butter

    12:00 - 1 chicken breast
    1/2 c. oats
    1 oz. almonds
    1 c. red grapes
    1 boiled egg white
    1 sesamin cap

    3:00 - 1 can tuna
    spinach salad w/ enova &
    vinegar
    1 c. cottage cheese

    6:00 - 4 oz. turkey breast
    2 boiled egg whites
    1/2 oz. almonds
    1 c. cottage cheese
    12 oz. fat free milk
    1 sesamin cap

    8:15 - 12 oz. fat free milk
    1 scoop whey

    Workout
    Shoulders
    Smith machine shoulder press 5x15,10,8,6,10
    DB lateral raises 4x10,8,6,6
    DB front raises superset with angel flyes 3x12,10,8

    Forearms
    DB concentration wrist curls 2x20,15
    Barbell behind back wrist curls 2x20,15
    Cable reverse curls 4x12,8,8,6

    Cardio
    Did 30 minutes walking on an incline from 1.0-3.5 and speeds from 3.0-3.7. ~235 calories
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    Day 4 Wednesday January 10th,2006
    Diet was 100% and same as it has been last 3 days, same foods and times. Can definitely tell I am leaning out already although I am sure most is simply water weight this early.

    No lifting today, did 30 minutes of running/walking intervals ~250 calories. Then did abs,lower back hyperextensions, and calves. Finished up with 20 minutes walking on incline ~150 calories

    Thursday will be back and triceps.
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    Day 5 Thursday January 12th,2006
    Nothing new to report other than I love this diet. I feel full all the time and have not craved anything outside of the diet. Sleep has been excellent the past 2 nights also.(Not sure if its from the diet or from working out so hard.)

    Diet
    6:15 - 2 scoops whey
    3/4 c. oats
    1 tbsp. enova oil
    12 oz. fat free milk
    1/2 red grapefruit
    1 multi, 1 sesamin cap

    9:00 - 2 whole wheat tortillas
    1 whole egg
    4 egg whites
    1/2 c. cheese
    1/2 red grapefruit

    12:00 - 1 chicken breast
    1/2 c. oats
    1 oz. almonds
    1 c. red grapes
    1 boiled egg white
    1 sesamin cap

    3:00 - 1 can tuna
    spinach salad w/ enova &
    vinegar
    1 c. cottage cheese

    6:00 - 4 oz. turkey breast
    2 boiled egg whites
    1 tbsp. natural peanut butter
    1 c. cottage cheese
    12 oz. fat free milk
    1 sesamin cap

    8:15 - 12 oz. fat free milk
    1/2 c. cottage cheese
    10 almonds

    Workout
    Back
    Lat pulldowns 4x10,8,6,6
    Machine rows 4x12,10,8,6
    Wide grip cable rows 4x10,8,6,8
    Rear lateral raises(machine) 4x10,8,8,6

    Triceps
    Dips 1xBW,1xBW+25,1xBW+45,1xBW
    DB behind head extensions 3x10,8,6
    Cable tricep extensions 3x10,8,6
    Kickbacks 3x10,8,6

    Cardio
    Did 25 minutes walking on an incline from 1.0-3.5 and speeds from 3.0-3.7. ~260 calories

    Friday will be legs and traps.
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    Quote Originally Posted by scott72
    When you assessed your daily calorie intake, did you take into account how many cals you burn when working out? It doesn't appear you did, which would really under cut the amount of cals you should be consuming. If I remember right, you have to figure your BMR, your lifestyle, (job, free time activites and such) then your workout cals. It just seems like for 222 lb person, 2500 cals is low which will leave you no room to manuever if you plateau. I'm 170 at 11% and I'm starting a cut out at 2000 cals. Just a thought..
    Good point, I'm not a big fan of dratically cutting calories, when you do I believe the matabolism slows down. When your body adjusts and you need to cut more calories you don't have a lot of room to work with. I like to eat really clean and keep the cals as high as I can and adjust the cardio.

    I do like your diet though, just thought maybe you cut too many calories too soon. I don't really like the assumption that x amount of calories cut = x amount of fat loss either. What you eat when you eat it has a lot to do with it. Clean eating is the real key in my humble opinion. Your diet does look pretty clean though. I like more vegtables but it's not for everyone as vegtables aren't always easy to get down in large quantities.
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    out of curiousity are you doing all 30 min of cardio at your thr? and if so what thr% your doing it at.
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