yioti
09-11-2007, 06:08 PM
well fellas im back, if you remember my old journal i was having a VERY hard time trying to lose weight. I was in fact STUCK. I could not drop a LB, it was very discouraging. So I tried new things, and hell I even tried the cut diet(which worked phriggin awsome) and i dropped 5 lbs in about 4 weeks. Im back at school now so refeeding is a bit of a PITA. so I decided to do my revised lifestyle type cut diet which im hoping will do well. I have learned a tremendous amount of imformation about my body the from thepast 3 years of serious lifting and dieting and I have a ways to learn. I feel a little ashamed at myself for "giving up" with my last journal. So this time, whether i hit a plataue or not. I promise you guys that I will STILL BE HERE NO MATTER WHAT. IM NOT GIVING UP and I WILL HIT my goal of 100 lbs total loss (which is 7 lbs away). Also, Since I am in college I do not have time to be doing 40 mins cardio. To me I think it is rediculous( the cardio room at my school is on the complete other side of campus which is a huge PITA). Weight training is what burns fat and builds muscle. Yes cardio can assist but Im sick and tired of doing it. I would rather preserve every amount of LBM I have without even risking it with LIC or HIIT etc. So, Im am going to lose the next 7 lbs WITHOUT ANY CARDIO. I live on Campus and workout ON CAMPUS so my gym is a 10 min walk there and a 10 min walk back, which gives me a good warm-up and circulates my blood plenty on the walk back. Many of you might be wondering how im going to push myself into a caloric deficit. I have found that one should not pay to much attention to maintanence. After a lengthy period of time, your body ADAPTS to what you have been eating, so no matter what, if your eating 2800 calories and thats 500 below your maintenance level and your still not losing (like I was) then you must dip lower. So my advice would be to decrease calls until you begin to see a 1-2 lb dip in the scale. Last week I consumed 2400 cals per day and lost .8 of a lb (went from 235.4 to 234.6). I was performing 35-40 mins LIC which was netting me around 400-500 cals. So I am cutting my cals down to 2100 with no cardio. Trust me when i tell you that if I notice the SLIGHTEST drop in LBM i will up my cals. But bieng an endomorph i feel i shouldnt have that much of a problem. I have also found that my arms respond very well having there own day, but my legs respond better having my hamstrings and quads split apart. I will be working out 5 days a week(I will show the split down at the bottom). As I hit a plataue or if I don't begin to lose weight I will decrease cals from my 2 off days. and MAYBE add in a cardio session or 2 on the weekends but im not a fan. I wanna prove a point here.(even tho its heart healthy to do cardio). here is my diet for the next few weeks and workout routine.
The Diet
Meal 1
3/4 cup oats
50 grams of whey
2 tbsp PB
or
9 egg whites
1 whole egg
20 grams whey
3/4 cup oats
12 almonds
Meal 2 (pre wo)
1 cup of vegetables
6.5 oz grapefruit
7 oz lean meat
12 almonds
meal 3 (post wo)
3/4 cup oats
50g whey
2 tbsp PB (32 g)
meal 4
1 cup veggies
7oz lean meat
12 almonds
meal 5
same as meal 4
many of you might not be a fan of the fat surrounding the workout. I have found that the whole absorption thing is COMPLETE BS (flame on but it has worked for me, the fat controls the insuline spike)
meals will be eating every 3-4 hours
total cals = 2120
total protein = 245g
total fat = 60g
total carb = 150g
seasonings will include
franks red hot
1 carb ketchup(in the mourning on my eggs)
walden farms
ls soy sauce
The workout
Monday - Chest
Tuesday - Quads/Calves/Abs
Wednsday - OFF
Thursday - Back/Hamstrings
Friday - Bi's/Tri's/Abs
Saturday - Shoulders/calves
Sunday - OFF
well theres the split. weight training will be 45- 60 mins per day and rest periods will be between 45-60 seconds. rep ranges will be between 6-10. If I am going home on the weekend from school which happens about twice a month i will workout straight through the week mon-fri and take the weekends off. if not it will look like it does above.
Hey if you guys have any tips feel free to add. Lets GET THIS CRAP STARTEd SO I CAN LEAN BULK ALREADY!
The Diet
Meal 1
3/4 cup oats
50 grams of whey
2 tbsp PB
or
9 egg whites
1 whole egg
20 grams whey
3/4 cup oats
12 almonds
Meal 2 (pre wo)
1 cup of vegetables
6.5 oz grapefruit
7 oz lean meat
12 almonds
meal 3 (post wo)
3/4 cup oats
50g whey
2 tbsp PB (32 g)
meal 4
1 cup veggies
7oz lean meat
12 almonds
meal 5
same as meal 4
many of you might not be a fan of the fat surrounding the workout. I have found that the whole absorption thing is COMPLETE BS (flame on but it has worked for me, the fat controls the insuline spike)
meals will be eating every 3-4 hours
total cals = 2120
total protein = 245g
total fat = 60g
total carb = 150g
seasonings will include
franks red hot
1 carb ketchup(in the mourning on my eggs)
walden farms
ls soy sauce
The workout
Monday - Chest
Tuesday - Quads/Calves/Abs
Wednsday - OFF
Thursday - Back/Hamstrings
Friday - Bi's/Tri's/Abs
Saturday - Shoulders/calves
Sunday - OFF
well theres the split. weight training will be 45- 60 mins per day and rest periods will be between 45-60 seconds. rep ranges will be between 6-10. If I am going home on the weekend from school which happens about twice a month i will workout straight through the week mon-fri and take the weekends off. if not it will look like it does above.
Hey if you guys have any tips feel free to add. Lets GET THIS CRAP STARTEd SO I CAN LEAN BULK ALREADY!