Road to a lean redemption

[AaronJP1]

Yep...you can't outrun your mouth Azza.

Diet (which is why I'm asking help for) is key to this program. Lots of lean meat, good fats. Stealing away from all nut sources using more coconut milk and oil and using avocados. Pumpkin as my main carb source. 100g at 6g carbs is insanely Good. Lots to eat.

Keep up the good work.

[EBF_2356]

Keep up the good work.

Good to see u drop in Mr Nimbus hahah

[EBF_2356]

Total calories for today with breakdown are as follows:
Intake 1783
Cardio expenditure: 400kcal in 21minutes.
Weight Expenditure: Calculable possibly but the effect it has on EPOC is quite difficult.

Net yield without weights taken into consideration, is 1383 with a deficit of 533.

Cliff Notes:
Energy is good. Training intensity is there!
Body is quite good at using fat as a source. The running has really improved with this training. Longer times to exhaustion at near aerobic threshold. HR is getting up at 180bpm on average.

Calves, well...thats a different story, running in my vibrams. They are rock hard calves, but tender hahaha..
On my run, i wanted to turn back, but something kicked in. Like, lets keep going. Never has happened. Was very zoned in and wanted to finish the run at all costs. What drove me to run after a hard Torso day, was ??? surely this is not a supplement effect and placebo can suck my balls cause it wasn't that.
I felt strong, and powerful with my strides, and my chest was opened up quite nicely.

[DreamWeaver]

1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.

[EBF_2356]

1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.

Maybe drop fats and add in more potato or pumpkin?
I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
I have legs today, so that's a refeed in itself.
Legs and running today...arms tomorrow...let's pump it out

[EBF_2356]

CARB, PROTEIN, FAT CALCULATOR

Calories per day
(calculate daily calories here)

Common Diet Ratios
Carbohydrate % 35
Protein %40
Fat % 25

Meals per day :4-5

RESULTS - AMOUNT OF NUTRIENT REQUIRED
CARBOHYDRATE 118g
PROTEIN 190g
FAT GRAMS per day 73g

Kcal =1900....

Fat per meal? Is that fat in lean meats negligible or add that in?
Carb manipulation? Post workout ONLY?
So confused as HOW to lose fat with my breakdown...
Anybody shed some meal planning advice

[EBF_2356]

felt good at gym...
I had to train this afternoon. Sh!t sleep...problem with the girlfriend... but gym calmed me today...so glad i didn't procrastinate and not go and say, ahhh ill do it tomorrow.
ALSO, got my run in...5.15km 20minutes 38seconds. lovin it...
Tomorrow is ARMS day and they best day cause it is best pump!!!
Supps are definitely helping me. Pro XT-500 is just JUST NICELY. Starting to feel the appetite suppression now.
Hunger is being staved off longer, and im never that hungry in the first place. Just wanna nail down ratios optimal to stoke the furnace and prime the pump for fat loss and muscle gain.
My only supps now are my staples, PRO-XT and cordygen v02+cre-02+beta alanine+cit mal+LCLT
TIME TO SEE WHAT THIS BABY HAS IN STORE FOR ME BY ITSELF.

[DreamWeaver]

Maybe drop fats and add in more potato or pumpkin?
I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
I have legs today, so that's a refeed in itself.
Legs and running today...arms tomorrow...let's pump it out

Don't drop fats, fats and protreins will stick with you longer. You could actually go 40 30 30 and increase fats a bit...

[DreamWeaver]

CARB, PROTEIN, FAT CALCULATOR

Calories per day
(calculate daily calories here)

Common Diet Ratios
Carbohydrate % 35
Protein %40
Fat % 25

Meals per day :4-5

RESULTS - AMOUNT OF NUTRIENT REQUIRED
CARBOHYDRATE 118g
PROTEIN 190g
FAT GRAMS per day 73g

Kcal =1900....

Fat per meal? Is that fat in lean meats negligible or add that in?
Carb manipulation? Post workout ONLY?
So confused as HOW to lose fat with my breakdown...
Anybody shed some meal planning advice

Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.

[EBF_2356]

Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.

Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

which brings me to next question. Olive oil or coconut oil?

cutting ALL WHEY and NUTS tomorrow.

[DreamWeaver]

Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

which brings me to next question. Olive oil or coconut oil?

cutting ALL WHEY and NUTS tomorrow.

yah as long as you're a) gettng 30% of your cals from fat and b) trying to get a deversified amount of poly unsaturates, saturates, and monostaturates to maintain a good balance of fats. Your calculator should tell you that too...

[EBF_2356]

No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
Mono from olive oil/avacado
Poly from fish oils..................

Set...thanks DW

[DreamWeaver]

No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
Mono from olive oil/avacado
Poly from fish oils..................

Set...thanks DW

Sounds good .. www.fiday.com will break the fats down, it's a bit of a pain to start but ok when you have your diet set up.

[EBF_2356]

Myfitnesspal is NOT myfitnesspal!!!!!

[ScottyDoc]

which brings me to next question. Olive oil or coconut oil?

I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!

[EBF_2356]

I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!

Examples bro?

[ScottyDoc]

Examples bro?

Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!

[EBF_2356]

Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!

Food over Supps man for me...seeing better results too...
Thanks heaps

[EBF_2356]

Well, arms were MURDERED this morning.
Pump, and lactic acid...crazy!!!!
Had to change to correct form as I didn't fully understand the workout list that my trainer gave me. Showed me how to do it with proper form. Boy did it hurt!!!!

Cliff notes:
After lunnch, i got up out of my seat, and I felt warm headed and light on feet. Maybe not enough food????

[EBF_2356]

***notes: got the proper technique: screaming biceps

** last set of inline hammer curls was failure

Food:

Breakfast: Same as yesterday, using up rest of my turkey. Will be beef on Thursday

Lunch: 160g cooked chicken breast, 30ml olive oil, large mixed greens salad+fav dressing (apple cider+mustard)

Dinner: 300g grass fed steak, 100ml coconut milk, 200g rockmelon, 50g peaches, 50g apple,80g strawberries

NOTES:

Used fruit tonight with cinnamon to try and increase serotonin levels to help with sleep and GH production, may even burn fat