+ 2 12 week out log
Just going to track progress here and show everyone the macros im working with starting 12 weeks out from my first comp. I have a coach setting my macros so maybe this will help some people set up their own diets w/o having to shell out money.
12 weeks: starting weight 205 approx 12-13% bf
total cal: 3,128, 369 g protein, 260g carbs, 68 g fat
11 weeks: starting weight 199
total cal: 2,132, 215 g protein, 210g carbs, 48g fat
10 weeks: starting weight 195
total cal: 2,018 , 215g protein, 195g carbs, 42g fat
Progress pics.
http://www.eroids.com/pics/progress-shots-no-homohomo-on-the-pink
5/26/13: var starts today, hopefully it will help curb my appetite
9 weeks out: starting weight 192.5
same macros as week 10. weight was after a small carb refeed. the last 13 months of all out training seem to be taking its toll on me with the reduced calories. The mindfuck begins...
Diet consists of oats, quinoa, brown rice, chicken, and cod with 1 beef meal a week on my off day.
So far i have lost about 5 lbs of fat, as you can see a majority of the first few weeks has been water weight. Even so, things are starting to tighten up and abs are starting to pop. I will post Pictures this weekend 5/25
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Starting var today
Nice log, good luck bro!
RustyhookerNice bro! Hope you do great!
Thanks for the support!
That is a great log bro. You are squared away that is why your gains are always swift and evident. Of course I am sure never swift enough for you:)
Thanks pank! I'm impatient but satisfied...I just get pissed at myself for falling so far out of shape...I would be way ahead of where I'm at but the past is the past
We all fall behind so way to some degree but give me the guy who gets up and goes harder every time!
Post them pics today bro. im curious to see ur progress(no homo)
I don't have anyone to take then till omit row night or sat...ill link them here tho
waltrcan i ask what you're doing cardio wise and how frequent and how long?
i'm trying to cut down some for the summer myself right now and i'd be interested in using it as a comparison.
So far just 4 days a week 30 min after weights with heart rate in fat burning zone. I take in 10g bcaa's and 5g glutamine before cardio to prevent muscle loss
waltrbcaas and glutamine you say?
hmm
maybe i should look into getting some, i'm doing 45 mins fasted first thing in the AM and 20 minutes post workout, my target heart rate is 180-190, all on the elliptical, i'm starting to feel like i'm married to the damn thing already
180 is too high of a sustained heart rate to preserve muscle, try to keep it at 140-150 where you have a nice steady sweat going. The goal of cutting is to lose the fat while keeping the lbm that you have gained. IMO you should be taking in bcaa's before fasted cardio also
waltrthanks for the tip, i'm new to all this to be honest so i've just been going balls to the wall with my cardio.
keep the log updated for us ok?
I'm curious to see how it pans out for you
Will do...fasted cardio works well I just don't like hit fasted....find your carb sweet spot and you will melt fat and hold muscle
waltrmy diets kinda boring =/
same shit every day and basically my only carbs are right after cardio which is like 6:30 AM..
10oz ground beef 3 hours after shake, 12 oz chicken/ 3 tbsp coconut oil (just eating the oil straight) 2 hours after the ground beef and then repeat 12 oz chicken/coconut oil 2 hours later.
only other thing i'm consuming is a pwo shake which is water/2 scoops protein powder
=(
3300 calories / 340g protein / 110g carbs / 172g fats
Pm me with your weight and bf...ill tweak that a bit so u get some faster results