12 week get shredded plan!

[deshiroller507]

Hey guys, I am new here. Im just going to post my nutrition plan and exercise plan. Feel free to give pointers that is what im posting for.

I am 5'9 163 pounds as of this morning. im fairly lean and would like to shed a little more to get that shredded look by summer.
Thanks in advance for any help!
I am trying to keep my calories right around 2000 for now. I want to loose fat and hopefully gain some muscle. im not out to get totaly ripped here or anything. Just want to look really good! Memorial day is my goal to get shredded!

Low carb day macros.
45/35/25

High carb day macros
30/50/20

Day 1
Breakfast.
6 egg whites-99 calories. 24g pro
88g oatmeal-311 calories. 11g pro, 60g carbs
ts olive oil-50 cals

45 minute low intensity jog.

meal 2.
57g shredded wheat cereal.
40g protein powder mixed with water. instead of milk.
18g flax seed.
495 calories.

meal 3.
300g veggies. 275cals
chicken breast. 88cals
almonds 104 cals

snack
protein bar. 200 calories. 20g protein.
beef jerky. 80calories. 12g protein

Skate park session.

snack.
protein bar 200 calories. 20g protein
beef jerky 80 caloriess 12g protein


last meal around 10pm

Tuna burger 200cals. 42 grams protein.


Total calorie intake for the day is 1903
Protein 204g

Tomorrow Will be a weight train day.
chest, triceps, abs. And i do 15-20 minutes of cardio after weight train session.
my diet today was kinda of screwed up since i was skating between a few meals that is why i had the beef jerky and protein bars twice in a row. tomorrow will be more organized.
I am also trying to cycle my carbs a little bit so ill go lower carbs for the next 3 days or so.

Supplements.
daily multi vitamin.
daily fish oil
whey protein powder.

[deshiroller507]

Today I am trying to keep the carbs to a minimal.
Nutrition today.
fish oil 2 pills
multi vitamin.




Breakfast.
1whole egg 4 egg whites. 143cals, 26g pro
30g oatmeal. 140 calories.
fruit.

weight train.

chest.
push ups 4 sets a 15 reps. 10 reps
dumbbell press 4 sets 25lbs 10 reps
dumbbell fly 4 sets 25lbs. 10 reps

abs
crunches 2 sets of 20reps

triceps
dumbbell kick backs 4 sets of 15lbs 8 reps
standing tricep extension 4sets of 25lbs 8 reps
chair dips 2 sets of 20 reps.

20 minutes on elliptical machine 6-7 mph.

post work out shake within 15 minutes after work out
2 scoops gold standard protein powder with water. 220 calories 48g protein.


about an 1 1/2hours later
140g chicken breast. 160 cals 34 g protein.
140g steamed brocolli and cauliflower 30 calories.
18g almonds. 118cals 3g protein.


Snack pure protein bar. 200 cals 20g protein.
20g almonds. 100 cals.
water.

For the rest of the night i was out of the house..with friends.

6pm
50g protein bar. 200 cals 20 g protein.



930pm

130g cottage cheese.90 cals 14g protein.
scoop of protein powder 120 cals 24g protein
1 cup almond milk. 40 cals.

Total calories for the day.
1790

Protein.
217g

Fat.
68g

Carbs.
101g



kind of bummed I did not get one more meal with some more whole foods...I just did not want to go out and eat. So I had the protein bars! and kept in my calorie range! they are actually kind of filling! I was not feeling to hungry.
And I drank lots of water of course!
Tomorrow will be another somewhat low carb day.
with some cardio.
Good Night!

[deshiroller507]

Day 3: Today I weighed in at 161lbs.

6:00am.

Breakfast:
1 whole egg 4 egg whites. 143 kcals 26g protein.
25g oatmeal. 100 kcals.
3 strips turkey bacon 105 kcals. 6g protein.
Diced tamatoes in eggs.
25g part skim mazzarella cheese 80 kcals 8g protein.
Coffee black.
Breakfast totals:
Calories=428
Protein= 40g

I took 2 fish oils this morning when I woke up.
1 multi vitamin.

I will head to the gym in a little bit and run for 40 minutes at 6mph.
Today is a non weight train day.

Done with my cardio.

10am.
Chicken breast 150g. 150kcals 30g protein.
150g brocolli and cauliflower. 30kcals
18g almonds. 106 kcals
2 glasses of ice water.

Before work meal.

12noon.

Salad:
2cans tuna 200 kcals. 44g protein.
1 hard boiled egg. 70 kcals 6g protein.
fresh cut green peppers.
balsamic vinaigrette-30 cals

3pm.

150g chicken breast. 140 kcals.
brocolli & cauliflower. 30kcals.



530pm
150g chicken breast. 140 kcals.
brocolli & cauliflower. 30kcals.


730pm
150g chicken breast. 140 kcals.
brocolli & cauliflower. 30kcals.


10pm.
whey protein powder 120kcals. 22g protein.
130g cottage cheese 90 kcals. 13g protein.
1 cup unsweetend almond milk. 40 cals.

I think today was the best day this week forsure.
Lets keep rolling!
Total numbers for today.

1734 calories.

75g carbs.

47g fat.

232g protein.

[deshiroller507]

Today I weighted in at 159.8lbs

Woke up at 6:30am
Took my my fish oil.
took my multi vitamin.

Made a breakfast burrito.
5 egg whites. 85kcals 20g protein.

Joseph's - Flax, Oat Bran & Whole Wheat Flour Lavash Bread.100kcals. 10g protein.

Rolled Oats, 1/2 cup dry-150 kcals.
Olive Oil - Extra Virgin, 1 tbsp-120 kcals.
Coffee black.

Totals for breakfast:
Calories-455
Protein-35
Carbs-41
Fats-21

Solid breakfast!

Today will be a weight train day.

over hand pullups 4 x max rep
underhand pull ups 4 x max rep

abs. 4 x 20


dumbbell rows. 4x8-10
dumbbell curls 4x8-10
Hammer curls 4x8-10

15-20 minutes HIIT.

Time Required - 60 minutes.


Work out was super awesome today! Feeling that one forsure!

Post work out:
Whey Protein. 2 scoops with water. 220 kcals.

And for lunch:
11:30am
120g fish. 120kcals 25g protein.
120g cottage cheese. 90kcals 13g protein.


3:30pm
Chicken breast 140g 155kcals 33g protein.
brocolli and cauliflower. 140g 30kcals
almonds 20g 120kcals





6:00pm
Chicken breast 140g 155kcals 33g protein.
brocolli and cauliflower. 140g 30kcals
almonds 20g 120kcals


8:00pm
Chicken breast 140g 155kcals 33g protein.
brocolli and cauliflower. 140g 30kcals
almonds 20g 120kcals


10:30pm
Cottage cheese. 110g 90kcals
whey protein powder.32g 120kcals 24g protein
water.

Daily totals.

Calories: 2,122
Protein:240
Carbs:89
fats:82


all in all I think today was pretty good!
time for bed! need that rest.

[deshiroller507]

weighed in today at 160lbs.

Woke up today.
took my multi vitamin.
2 fish oils.

8:30am
breakfast.
88g oat meal 300cals. 60g carbs
6egg whites-115cals 24g protein.
diced tomatoes.
coffee black.

Today will be a rest day im feeling super sore from the work out yesterday!
I need one day off. It should help.


I got board so I road my cycle trainer for 25 minutes at 12-14mph.

11:00pm
Shredded wheat cereal(2 biscuits) 160kcals 37g carbs.
35g Whey protein powder mixed with water-130cals 24g protein.
18g Ground flax seeds.98 cals.

3:30pm

90g chicken breast. 90cals
150g mixed frozen veggies. 100cals
18g almonds. 100 cals




530pm
90g chicken breast. 90 cals
150g mixed frozen veggies.100 cals
18g almonds.100cals

800pm

90g chicken breast. 90cals
150g mixed frozen veggies. 100cals
18g almonds.100cals


1030
whey protein 1 scoop.120 cals
almond milk.1cup 40 cals.
cottage cheese. 120g 90cals



totals for today.
Calories.
1900

protein.
200

carbs.
182

fats
39


If anyone that is reading has any they think i should change please add.
Thanks for reading.

[deshiroller507]

Wake up at 7:30am
Multi vitamin
fish oil.


5egg whites 85cals 20g protein
1 cup plain oatmeal. 280 cals 52g carbs. 10g protein.
1/2 cut rotel canned chillies with eggs. 5 cals.
coffee black.

Go the gym soon we are going to work some legs and shoulders.
followed up with some HIIT for 20 mins.

Got some legs and shoulders in at the gym today.



post work out shake
2 scoops whey 220 cals 42g protein


meal 2 11:30am
200g brown rice.
80g chicken breast.
190g steamed brocolli

meal3 3:30pm
200g brown rice.
80g chicken breast.
190g steamed brocolli

meal4 5:30pm
200g brown rice.
80g chicken breast.
190g steamed brocolli


7:30 pm. Cut off carbs.
2 hard boiled eggs.


11:00pm.
Cottage cheese. 120g.

Totals for today.
Calories.
2103

Carbs.
274

Fat.
39

protein.
171.

[deshiroller507]

Weighed in at 158lbs today.
SO after some thinking i decided to drop the whole carb cycle thing.

Im back to just normal good nutrition.

My new macros are going to be be.

20%protein/60%carbs/20%fats.
I'm going to try and keep in the range of 2400 calories.
Hopefully I still can drop 1 pound of fat a week.


Took my fish oil and multi vitamin.

8:00a.m
1cup oatmeal.
5 egg whites.
diced tomatoes with egg whites.
coffee black.
415cals
59carbs
30pro

Going to hit the gym today and do some cardio for 40-50 minutes.

Post work out meal.
4g chicken breast.
8g brocolli
1/2cup brown rice.
2 fish oils.
green tea.

Calories:380
Carbs:46
Protein:32
Fats:8

Before work snack 1pm
30g oatmeal
1 scoop whey protein.

330Pm
6oz brown rice.
4oz chicken breast.
a bunch of brocolli
8g flax seeds.


6pm
6oz brown rice.
4oz chicken breast.
a bunch of brocolli
8g flax seeds.


830pm
100g cottage cheese.
20g almonds.



night snack..I ate a **** load of plain white air popcorn.
i dont really know how many calories and what not..call it a mini cheat meal.

So for today we got.
Calories. 2373
Carbs295g
Fats.47g(tommorow im getting that up)
protein.182g

Like i said the popcorn probley adds a few hundred calories and some carbs..but im still decent.
Thanks for reading!

[binks09]

I would alter those macros a little further. You're trying to bulk a little, therefore you need more protein. At 2400 kcals/day with 20% protein macro spread, you're looking at 480 kcals from protein, which is equal to only 120g of protein a day. When lifting it should be at least 1g/protein per pound of lean body weight, but since you (like me) are very lean and almost underweight, you wouldn't do yourself harm by upping that to 1g/pound. Aim for 160g/day. Overall kcals look good, maybe up by just the extra protein of 40g (160-200 kcals/day) or you could simply alter the macros at 2400 by upping protein and slightly dropping carbs (+/- 5% on either end)

good luck!

[albert88en]

I think your fat intake is way too low man. Might be a good idea to supplement with some fish oils or get some salmon and fatty fish into your diet. Other than that looks pretty solid!

Good luck!

[deshiroller507]

I think your fat intake is way too low man. Might be a good idea to supplement with some fish oils or get some salmon and fatty fish into your diet. Other than that looks pretty solid!

Good luck!

Thanks for the heads up! I actually am taking 4 fish oils per day.

[deshiroller507]

I would alter those macros a little further. You're trying to bulk a little, therefore you need more protein. At 2400 kcals/day with 20% protein macro spread, you're looking at 480 kcals from protein, which is equal to only 120g of protein a day. When lifting it should be at least 1g/protein per pound of lean body weight, but since you (like me) are very lean and almost underweight, you wouldn't do yourself harm by upping that to 1g/pound. Aim for 160g/day. Overall kcals look good, maybe up by just the extra protein of 40g (160-200 kcals/day) or you could simply alter the macros at 2400 by upping protein and slightly dropping carbs (+/- 5% on either end)

good luck!

Thanks man ill take your advice. Thanks for the support.

[deshiroller507]

Feeling awesome this morning!
Woke up at 8:00am

Took my fish oils and multi vitamin.

4egg whites 1 whole egg.
1 cup oatmeal.
cooked eggs in 1 tsp olive oil.
canned rotell chilis over the eggs.
Coffee black.
Water.

Cals-518
carbs-54
Fats-19
Protein-20

I feel like I should be having more protein in my breakfast...I think tomorrow im going to go half a cup of oatmeal and add some whey into the oatmeal balance them protein and carbs out a little more.
Going to head to the gym in a little while.

Got some chest Abs ad triceps. It will look somthing like this.
Dumbbell press 4x 8-10 25lbs
Dumbbell flys 4x 8-10 20lbs
Pushups-4 x max reps.

crunches 4 x max reps.

chair dips. 4 x 20
Overhead triceps dumbbell press 4 x 8-10 20lbs.

Cardio 20mins.

Post work out meal.
2scoops whey protein.
1/2cup oatmeal.

Calories-350.
carbs-30
fats-5g
protein-53g

Super good workout today i feel so good!
awesome!

2:00pm
1/2cup oatmeal.
20g almonds.
1scoop whey protein.

Calories-350
Carbs-34g
Fats-15g
protein-58g


4:00pm
50g chicken breast.
200g brown rice.
bunch of brocolli.


Went skating at the skate park for about 3 hours.
Pretty good work out.


The rest of the night I went crazy had to let my hair down.
Red lobster.
Steak
brocolli
shrimp


Then after that went downtown to see a band and got drunk as hell.
Drank vodka and diet soda all night.
cheat day forsure.

[deshiroller507]

Woke up really late this morning feeling like crap from the night before.
oatmeal.
whey protein.
almonds.
water.

Around 2pm
had a plate of chinese food.


Going to make some munchies for the super bowl tonight. try to keep the food as legit as possible.
well see how that goes. dont really know what im going to make yet.

[ian0789]

Eat dah Whole Egg! They are loaded with great stuff! You are wasting money by just eating the whites. Your fat is really really low. Carbs wont hurt you as well and they make a great source of energy / recovery. I just kind of skimmed the log but those were 2 things Id get worked out.

Also looking at those pics you are kind of in blah spot. You have very little muscle from looking at your pic's If you cut then you are going to be some really skinny dude at 5'9. I know this since I was 5'9 and 130ish @ one point. I had very little Muscle and looked sickly like a bag of bones. You also have a tad bit of BF but nothing major. If I was you I would figure out my Maintenance calories need and then add 300-500 Calories onto that and start to bulk up / gain some Muscle.

In 12 Weeks of cutting you might end up spinning the wheels. Putting your self on a cut will lose some BF but also you will in fact lose muscle. And since you dont have much this could really be very counterproductive . You wont be able to build any LBM while not feeding your muscle fuel. That is unless you are doing a Cycle and not telling us! Even then you'd be doing it wrong >_>

As for your weight training why not do something like this:
http://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

That is a great Routine and its simple to boot. You will get some very nice gains from it was well.

[deshiroller507]

Eat dah Whole Egg! They are loaded with great stuff! You are wasting money by just eating the whites. Your fat is really really low. Carbs wont hurt you as well and they make a great source of energy / recovery. I just kind of skimmed the log but those were 2 things Id get worked out.

Also looking at those pics you are kind of in blah spot. You have very little muscle from looking at your pic's If you cut then you are going to be some really skinny dude at 5'9. I know this since I was 5'9 and 130ish @ one point. I had very little Muscle and looked sickly like a bag of bones. You also have a tad bit of BF but nothing major. If I was you I would figure out my Maintenance calories need and then add 300-500 Calories onto that and start to bulk up / gain some Muscle.

In 12 Weeks of cutting you might end up spinning the wheels. Putting your self on a cut will lose some BF but also you will in fact lose muscle. And since you dont have much this could really be very counterproductive . You wont be able to build any LBM while not feeding your muscle fuel. That is unless you are doing a Cycle and not telling us! Even then you'd be doing it wrong >_>

As for your weight training why not do something like this:


That is a great Routine and its simple to boot. You will get some very nice gains from it was well.



Great information man.
Thanks.
I am following a workout plan i found on scoobysworkshop.com its a great home routine i would post the link but the site will not let me. i dont have enough post of somthing.

[deshiroller507]

week 2!
So today i weighed in at 157 lbs.



Breakfast at 8:30am

3 whole eggs. 1 egg white.
1cup oatmeal.
1hand full of almonds.
1 cup diced pineapples.
1ts olive oil.
diced tomatoes and green peppers in eggs.
coffee black.
2fish oils
1 multi.


Post work out.
protein bar.


meal 2:
chicken breast 60g
200g brown rice.
100g brocolli.
water.

I got some week 2 pictures uploaded as well!

Meal 3:
100g chicken breast.
200g brown rice.
100g brocolli
20g almonds.


meal 4:
100g chicken breast.
200g brown rice.
100g brocolli
20g almonds.


meal 5
120g cottage cheese.
20g almonds.



meal 6.
130g cottage cheese.

[deshiroller507]

Took my multi and fishoil when i woke up.



Breakfast:
8:00a.m

5egg white 1 whole egg mushroom and onion. with 1 slice of fat free cheese.
1cup oatmeal.
1ts olive oil.
coffee black.

Calories:513
Carbs:63
Fats:17
Protein:31

Today will be a cardio day.
ill get 40 minutes.

Cardio done.
post work out meal.
11:00pm

1/2 cup oatmeal.
1/2cup red rasberrys
1scoop whey protein.

Calories:295
Carbs:37
Fats:4
Protein:30

Before work.
1:00pm

1scoop whey protein.
1cup skim milk.
1 banana.
2 fish oils.

Calories:356
Carbs:39
Fats:7
Protein:34

3:30pm
100g chicken breast
130g brown rice.
130g brocolli.
20g almonds.





6:00pm
130g chicken breast.
130g brown rice.
130g brocolli.
20g almonds.



8:00pm
130g cottage cheese.
20g almonds.

11:00pm..before bed.

130g cottage cheese.
almonds. 20g.

totals for the day.

Calories:2500.
Carbs:244
Fats:82
Protein:201

today was a pretty good day I feel. If anyone is reading what do you think of my macros are they decent?

[deshiroller507]

I made the same thing for breastfast today that I did yesterday.
good stuff.


5egg white 1 whole egg mushroom and onion. with 1 slice of fat free cheese.
1cup oatmeal.
1ts olive oil.
coffee black.

Calories:513
Carbs:63
Fats:17
Protein:31

Post work out
Twin lab Whey 2 scoops
water.
banana.

Calories 350
Carbs 28
Fats 4
Protein:51

Snack.
1cup oatmeal.
20g almonds.
1scoop whey.
70g rasberrys.

Calorie:576
Carbs:70
fats:18
Protein:41


Im going to work soon and I pre make all my food so im going to post everything since i know what im going to be eating for the rest of the day.

3:00pm
65g chicken breast.
370g steamed broccoli
300g brown rice.
18g almonds.

Calories: 517
protein:25
carbs:77g
Fats:10g

6:00pm


65g chicken breast.
370g steamed broccoli
300g brown rice.
18g almonds.

Calories: 517
protein:25
carbs:77g
Fats:10g

8:00pm
120g cottage cheese.
18g almonds.

Calories:226
Protein:15
Fats:10g
Totals for the day.

Calories:2700
Carbs:315
Fats:69
Protein:188


That should be pretty close for the rest of the day.
Got a little more calories than i would like. but I have a really physical job.
And I had a killer work out today. so I should use up all the extra calories and carbs!
Thanks for reading!

[deshiroller507]

Breakfast



3whole eggs 3 egg white omelette.
80g rolled oats.
salsa.
28g mazzarella low moisture part skim.
Diced onions.
mushrooms.
cooked in 1tsp olive oil.


Totals for breakfast.
Calories:720
Carbs:67
Fats:28
Protein:48


Im taking a day off from the gym today my legs and shoulders are still on fire. must have been a super good workout yesterday

Did the Core Synergistics routine from p-90x
And the ab ripper x routine.

I think I am going to do this once a week instead of a cardio day. it feels super good. and its always a good thing to keep the body guessing right?

Post work out.
1/2 cup oatmeal.
1 scoop twin lab whey.
rasberrys.
water.

Calories:315
Carbs:39
Fats:5
Protein:31



The rest of my day at work is going to look like this.

Meal 3
1 can tuna.
Kraft mayo reduced fat with olive oil.
tortilla.
fish oil.
banana.


Meal 4
1 can tuna.
Kraft mayo reduced fat with olive oil.
tortilla.
fish oil.
banana


Meal 5.
2 oz chicken breast.
broccoli 100g
brown rice 1/2 cup.
18g almonds


Totals for the day.

Calories:2198
carbs:204
Fats:75
Protein:167

[deshiroller507]

weight today is at 157lbs.
I still seem to be loosing weight. And I want to be building muscle. But im not doing a "bulk" so i dont want to gain fat. So im going to keep my diet the way it is and for another week and see where i am. I am also going to stop doing cardio on my weight train days.
Normally i would do 20 minutes (no more than) of cardio on my weight train days. now ill just do 30 minutes every other day and still have my sundays off.

Does anyone have anything they would like to add?

Breakfast:
3 whole egg 3 egg whites.
80g oatmeal.
diced onions.
mushrooms.
salsa.
1 tsp olive oil.
black coffee.

Calories-707
carbs-63
fats-26
protein-51

Workout.

dumbbell press. 4sets 8-10 reps 35lbs
dumbbell fly. 2 sets 8-10 reps 25 lbs-2 sets 8-10 reps 20 lbs.
pec deck machine. 4 sets 10 reps 70lbs.

rest 2 minutes.

tricep dips. 4 sets.
Overhead triceps dumbbell press. 4sets 8reps 20lbs.
tricep kick backs. 3sets 10 reps 15lbs.


right after tricep and chest work out.
Whey protein 1 scoop.
banana.
1.5 cup oatmeal.

Calories-370
Carbs-54
Fats-5
Protein-31


Meal 3:
1cup wild rice.
100g chicken breast.
Green beans.
Fish oil.



Meal 4 :
1cup wild rice.
100g chicken breast.
Green beans.
almonds.

Meal 5:
canned tuna.
kraft low fat mayo with olive oil.
tortilla.
Green beans.




Totals for Friday.

Calories-2239
Carbs-266
Fats-100
protein-189

[deshiroller507]

My my legs are still fricking shredded from the leg work out the other day holy crap.
I'm going to eat breakfast and stretch for awhile and hit the gym. must get my cardio in.

8:30am
4whole eggs.
80g oatmeal.
diced green peppers.
diced onions
salsa.
a little cheese on top of my eggs.
1 tsp olive oil.
Fish oil.
multi.
coffee black.

Calories:700
Carbs:62
Fats:26
Protein:35

I think on monday I am going to start a keto diet. I have been reading for awhile now about them and i think i have a decent enough grasp on it. I so sick of all stupid flab i have around my stomach. Im not worried about building a ton of muscle i just want to have as little body fat as possible. This seems like the way to go. I am trying it!

Post work out.
100g whole wheat cereal.
1scoop whey.
1.5 cup skim milk.
almonds.

Calories :759
Carbs:110
Fats:42
Protein:71

That meal was a little much i think but i was feeling pretty hungry.
And im about to go to work so i will use it.
Keep in mind i have a super physical Job, Lots and lots of heavy lifting and moving around all the time. non stop.
I am going to take a little softer on the carbs and protein for the rest of the night.
well see what happens.Im going to a friends birthday party tonight and i do plan to drink. I just need to stay away from garbage food as much as I can. Im not sweating it.

[deshiroller507]

Monday.
Well after a saterday and sunday i would rather not speak of.. time get back into the mix!

2whole egg 4egg whites.
diced green peppers.
diceds onions.
4strips turkey bacon.
1tbls olive oil.
coffee black.

Calories-502
carbs-5
Fats-35
protein-36

Im going to start a carb cycle again by the way..
very low carb for 3 days 4th day carb back up.

Meal2:
2 turkey burger pattys.
broccoli.
almonds.

Calories-564
Carbs-16
fats-36
Protein-48

Meal 3:
100g chicken breast
200g broccoli
ground flax seed. 10g



meal 4:
100g chicken breast
200g broccoli
ground flax seed. 10g



Meal 5
150g cottage cheese.
20g almonds.




meal 6.
250g cottage cheese.


Totals for the day.

Calories-2184
Carbs-96
Fats-116
Protein-191

[deshiroller507]

Week 3.
Day 2.


Multi vitamin
2 fish oils.


4gg whites
1 whole egg.
1 tbsp olive oil.
diced onions.
sliced mushrooms.
28g mazzarella cheese.
4 peices center cut bacon.
salsa.

Calories-576.
Fats-38
Carbs-10
Protein-49



Today i will go jogging for maybe 30-40 minutes.

meal 2:
1 turkey burger. no bun.
Just Add Lettuce 3-D Salad Dressing - Salad Dressing, 2 oz
lettuce.
sliced mushrooms.
Low Moisture Part Skim Mazzarella-Shredded, 1/4 cup
2 fish oils.

Calories-438
Carbs-8
Fats-34
Protein-29

meal 3:
100g cottage cheese.
2 hard boiled eggs.
20g almonds.
water.

calories-354
carbs-9
fats-23
protein-32

Meal 4:
120g chicken breast.
200g broccoli.
ground flax seed.

calories-335
carbs-20g
fats-17g
protein-33g


Meal 5:
120g chicken breast.
200g broccoli.
ground flax seed.

calories-335
carbs-20g
fats-17g
protein-33g


Meal 6:
200g cottage cheese.
20g almonds.
1 hard boiled egg.

Calories 374
carbs-8
fats-19
protein-38



Daily totals.

Calories-2397
Carbs-77
Fats-142
Protein-213

[deshiroller507]

159lbs today.

i not loosing fat at the pace i would like to be..so im going to kick carbs out to around 100g a day. and knock down my calories to hopefully around 2000.
keep protein to 1.5g per pound and fats at .5

8am.

Multi
2 fish oils.

3 whole egg.
diced onions.
slided mushrooms.
28g mazzarella cheese.
low carb tortilla.
1tsp olive oil.

Calories-367
Carbs-16
Fats-23
Protein-25


After a really good. Back and bicep work out. And 20 mins of cardio.

1scoop whey.
1 small banana.

Calories-220.
Carbs-24
Fats-2
protein-26


noon:
90g grilled fish.
200g sourkraut.
20g almonds.

Calories-265
Carbs-7
Fats-13
Protein-32

330pm.
7oz chicken breast.
mixed veggies.
4tbsp ground flax.

Calories-320
Carbs-20
Fats-13
Protein-30

6pm
7oz chicken breast.
mixed veggies.
4tbsp ground flax.

Calories-320
Carbs-20
Fats-13
Protein-30


8pm.
100g cottage cheese.
20g almonds.
2 hard boiled eggs.

Calories-354
Carbs-8
Fats-21
Protein-31


totals for the day.
Calories-1896
Carbs-95
Fats-90
Protein-160


Today was awesome! fricking pefect..I think after work i will have a cup of cottage cheese get my protein up a hair. but otherwise im really happy with todays macros.
hellz yes.

[deshiroller507]

Today will be a day of rest from the gym.
I will burn plenty of calories at work anyway My job is super physical.
Anyway.

9am.
2 fish oils.
1 multi.

3 whole eggs.
diced onions.
sliced mushrooms.
1 tbsp olive oil.
1 low carb tortilla.
28g cheese.

Calories-466
Carbs-17
Fats-37
Protein-30

Meal 2
Fish 4oz.
broccoli 150g
1/2 alvacado.
1tbsp olive oil.

Calories-345
carbs-29
Fats-44
Protein-33

food im bringing to work.

1st break.
330pm.
Chicken 4oz
broccoli.
almonds.

Calories-319
Carbs-17
Fats-13
protein-31

2nd break.
6pm.

Chicken 4oz
broccoli.
almonds.
2 fish oils.

Calories-319
Carbs-17
Fats-13
protein-31

3rd break.
8pm
100g cottage cheese.
almonds 20g
1 hard boiled egg.

Calories-284
Carbs-8
Fats-17
Protein-24



totals for the day.
Calories-1800
Carbs-85
Fats-122
Protein-160

[deshiroller507]

weighed in at 156 today.

1 more low carb day to go.

Breakfast.

3whole eggs.
28g cheese.
1tsp olive oil.
1 low carb tortilla.
salsa.
sliced mushrooms.
black coffee.
1 multi
2 fish oils.


Calories-458
Carbs-15
Fats-30
protein-37


Today im going to be in the gym doing my chest and shoulders routine.


Post work out.

1scoop whey.
1 small banana.

Calories-220.
Carbs-24
Fats-2
protein-26

8oz grilled fish.
broccoli.
20g almonds.
2fish oils.

Calories-339
Carbs-17
fats-16
protein-41

food im bringing to work.

1st break.
330pm.
Chicken 4oz
broccoli.
almonds.

Calories-319
Carbs-17
Fats-13
protein-31


2nd break.
330pm.
Chicken 4oz
broccoli.
almonds.

Calories-319
Carbs-17
Fats-13
protein-31


8pm.
100g cottage cheese.
2 hard boiled eggs.

Calories-230
Carbs-4
Fats-12
Protein-26


Totals.
Calories-1950
Carbs-99
Fats-91
protein-205

Pretty happy with the calories and macros.
also excited tomorrow for a carb up/cheat meal. wonder what ill do..maybe chinese or somthing!

im still not sure if my diet is low carb enough. so im just going to keep at the pace i am right now and see what happens if i need to go lower or what. i seem to be dropping weight but at this point im sure its just water.

[deshiroller507]

Breakfast:
4 egg whites.
2 whole eggs.
28g cheese.
1tsp olive oil.
1 low carb tortilla.
salsa.
sliced mushrooms.
black coffee.
1 multi
2 fish oils.

Calories-498
Carbs-16
Fats-24
Protein-54

Today is an off day. Going to do 40 minutes of jogging though. just cause it feels good and i like to blast some extra calories off I think im going to go have some drinking later on tonight. haha.

post work out.
1cup greek yogurt. (plain)
shredded wheat cereal (3bisquits)
2cups almond milk (unsweetened)

Calories-440
Carbs-67
Fat-7
Protein-33

[deshiroller507]

Breakfast.

multi.
2 fish oils.

2 whole egg 4 egg white.
2tbsp natty peanut butter.
2 peices wheat toast.
Cheese. 28g.

Calories-620
Carbs-31
Fats-27
Protein-53

Fricking awesome breakfast.
Work out soon.

Lats.
Abs
Triceps.
and 20 minutes of cardio.

[deshiroller507]

I Have been super busy...did not finish my log yesterday.
i ended up at like 2500 calories.


Breakfast:
4 whole eggs.
1 peice of whole wheat.
2tbsp natty peanut butter.

Calories-549
Carbs-32
Fats-30
protein-39

Took my fish oil and multi.
Today is a cardio day.

Meal 2:
1 can tuna.
2 pieces whole wheat bread.
olive oil reduced fat mayo.
pineapple.

Calories-416
carbs-62
fats-7
Protein-33


Snack.
30g almonds.
pineapple.

Calories-284
Carbs-29
Fats-18
protein-10

Work food.

fish.
broccoli.

Calories-260
Fats-5
Carbs-12
Protein-46


6pm
fish.
broccoli.

Calories-260
Fats-5
Carbs-12
Protein-46

8pm.
100g cottage cheese.
baby carrots.

Calories-140.
Carbs-9
Fats-2
Protein-16


Totals.
Calories-1902.
Carbs-154
Fats-67
Protein-189

[nath87]

Im not an expert (so anyone feel free 2 step in and correct me), but I think that ur calories r 2 low on sum days I.e yesterday, ur bmr is probably around 1700 calories alone + ur adding in high intensity weight lifting which further adds to the deficit which pretty much leaves u with 1200 - 1500 cals a day for ur body 2 run on so ur metabolism has prob slowed down now and ur just losing muscle. That's how I understand it but if I'm wrong can sumone correct me.

[deshiroller507]

1st day back from vacation..

I have some catching up to do..fell off the plan a bit.
but im ok.

3eggs
1 slice toast.
1tbsp natty peanut butter.
mushrooms.
Black coffee.
1 multi.
2 fish oils.





Calories-491
carbs-23
Fats-30
protein-33




Meal 2.
After work out.

Tuna sandwich
fruit.
kraft reduced fat olive oil mayo.

Calories-395
Carbs-42
fats-7
Protein-33

Snack.
1/2 cup oatmeal.
whey protein pwd.

Calories-280
Carbs-31
Fat-5
Protein-30

My work out today.

Bench press. 95x12x3
barbell bent over row. 75x10x3
dumbbell bent over row. 35x10x3
shoulder press. 25x10x3
dumbell press 30x10x3
barbell curl. 30x10x3