svcatch2 GOES EXPERIMENTAL.....my journey for a better physique and an A!!!

[svcatch2]

yesterday was a complete rest day for me and I needed it. I just chilled and did absolutely nothin at all and I loved it. I had a lil bit of a cheat so ill have to forget about that lol......

THE DIET

CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1237 kcal
+ Extra Activity and Exercise: 0 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3299 kcal
- Consumed: 3264 kcal
Calories Left: 35 kcal





NUTRITION SUMMARY minimize


Calories: 3264(distribution: 971 kcal from fat (30% of 3264.4905) 1597 kcal from carb (49% of 3264.4905) 696 kcal from protein (21% of 3264.4905(30/49/21%)

Total Fat*: 165%

Sugars: 152g

Satur. Fat*: 187%

Protein: 177g

Cholesterol*: 51%

Vitamin A**: 140%

Sodium*: 226%

Vitamin C**: 413%

Total Carb: 136%

Calcium**: 171%

Fiber**: 188%

Iron**: 195%
full analysis

--Oviously today was not a good day for me but I will be back on track!!!

[svcatch2]

CARDIO

--walked 2 miles today and then I played some basketball for a hour so I got my workout in for the day....

COMPLETE DIET



CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1199 kcal
+ Extra Activity and Exercise: 333 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3594 kcal
- Consumed: 2803 kcal
Calories Left: 791 kcal



*Estim/d; may vary for individuals up to ?20% [change].


NUTRITION SUMMARY


Calories: 2803
(distribution: 38/41/21%)


Total Fat*: 186%
Sugars: 88g

Satur. Fat*: 135%
Protein: 151g

Cholesterol*: 29%
Vitamin A**: 52%

Sodium*: 118%
Vitamin C**: 41%

Total Carb: 101%
Calcium**: 137%

Fiber**: 179%
Iron**: 154%

full analysis


not too bad of a day at all, but tommorow will be my 1st week so ill update some stuff and hopefully see where my weight is at!!!

[svcatch2]

COMPLETE 1ST WEEK OVERVIEW

WOW!!! Im siked about this because my macros were off this 1st week from what I wanted them to be but still I have seen great improvements. I am down 1.5 lbs. this week to 193.5 but visibly my legs, chest and middle back have seem to have responded greatly to my training/diet. I think the ability to consume so much of my calories around my workout is greatly benefiting and working for me, hear are some numbers from my diet...


Average cals a day = 3,000

Average Carb intake = 47% , 352g perday

Average Fat intake = 28%, 93g perday

Average Protein intake= 21%, 156g perday

*** My nutridiary showed that I was in a deficit of around 3,700 cals for the week so this was pretty accurate with my 1.5lbs weight loss***

--- As you can see my diet was less than perfect but this was my 1st week so look for my numbers to be way better im looking to keep carbs around 40-45, protein up to 30-35, and fat aroudn 25-30. Other than this, squat/bench went up this week and I feel alot of energy always, I have a pic from about 1.5 weeks ago that I need to throw up, then I will throw a pic of at the end of this week as a lil 2 week progress deal, anyways so far this AWESOME!!!!

[svcatch2]

UPPER BODY BLAST!!!!

BB BENCH::: 3x10 x 180 (PR), 1x9 x 180 ---missed my last set by 1 rep (160)

BB ROWS::: 5x5 x 155lbs ---felt real good (146)

INCLINE BB BENCH::: 3x8 x 170lbs ---LOVED IT!!! (150)

BENT OVER DB REVERSE FLY::: 2x12 x 10lbs

SKULL CRUSHER::: 3x10 x 65lbs

BB CURL::: 3x10 x 65lbs----FELT GREAT!!! (56)

***Overall a very solid workout, hit a PR on bench and next week im looking to go up on my Rows and BB curl.....

[svcatch2]

TODAYS COMPLETE DIET



CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1194 kcal
+ Extra Activity and Exercise: 370 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3626 kcal
- Consumed: 2357 kcal
Calories Left: 1269 kcal





NUTRITION SUMMARY


Calories: 2357
(distribution: 35/38/27%)


Total Fat*: 140%
Sugars: 66g

Satur. Fat*: 124%
Protein: 163g

Cholesterol*: 51%
Vitamin A**: 188%

Sodium*: 179%
Vitamin C**: 172%

Total Carb: 79%
Calcium**: 173%

Fiber**: 141%
Iron**: 120%

full analysis


Today was pretty solid macros wise, Id like to get protein up to 30% though. I need to get more cals in today was just rough for me to get them in but overall my numbers as far as vitamins and everything else were superb!!!

[svcatch2]

Bout ready to hit up the weights today, its gonna be lower body but Im gonna see what I can do in my basement instead of going to the gym, THIS SHOULD BE INRESTING!!

[svcatch2]

LOWER BODY WORKOUT

DEADLIFT::: 5x5 x 120, 170, 190, 210, 225 ---havent done these in forever!

SUMO STYLE 13.5inch BOX SQUAT::: 2x8 x 120lbs ---ok people now this was fricken low, wanted to work on form and butt to ground literally!

BULGARIAN SPLIT SQUAT::: 2x8 each leg, left(25lbs), right(30lbs)

ONE LEG CALF RAISE::: 3x12 x bw ---good form!

LEG EXT::: 3x20 x 80lbs

HIP FLEXOR WORK


---Finished this workout with some cardio about 25 min worth, but in all honesty the first 3 exercises almost made me puke, I LOVE IT!!!!

[svcatch2]

TODAYS DIET




CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1199 kcal
+ Extra Activity and Exercise: 333 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3594 kcal
- Consumed: 2710 kcal
Calories Left: 884 kcal



*Estim/d; may vary for individuals up to ?20% [change].


NUTRITION SUMMARY


Calories: 2710
(distribution: 37/43/20%)


Total Fat*: 171%
Sugars: 90g

Satur. Fat*: 156%
Protein: 140g

Cholesterol*: 322%
Vitamin A**: 205%

Sodium*: 186%
Vitamin C**: 22%

Total Carb: 100%
Calcium**: 72%

Fiber**: 201%
Iron**: 272%

full analysis


--need to get protein up, that is a priority as of now!!!

[BrandonMB]

I love IF, but I'm on really low carbs right now. Anyone have any thoughts on the combination of ketosis and IF? My line of thinking is since I dont have much glycogen stored, I could be breaking down too much muscle tissue during the fast...

[svcatch2]

Originally Posted by BrandonMB

I love IF, but I'm on really low carbs right now. Anyone have any thoughts on the combination of ketosis and IF? My line of thinking is since I dont have much glycogen stored, I could be breaking down too much muscle tissue during the fast...

Hey bro , Id advise completely against it....your assumption would be right, you would definitely be breaking down muscle as well as fat...whats a sample day of your calories and macros???

[svcatch2]

LIGHT JOGGING & YOGA

**THE JOG : just a light jog of about 30min jus trying to get the blood flowing some and loosten up alot, also did some dynamic stretching to prepare for YOGA!!!

**YOGA, YOGA, YOGA:: This was awesome 1st time ever doing it in my life and it was amazing!!! I went for about 35 min, tried to hold each stretch for 20 sec. I now will be adding 2 days of yoga in my weeky routine. I used the yoga workout of the week, heres the link http://forum.bodybuilding.com/showth...hp?t=107513411

[BrandonMB]

I'm about 2400 cals per day with some days being under, and others a little over. A minimum of 180 grams of protein and only 30 grams of carbohydrates throughout the day.

[svcatch2]

Originally Posted by BrandonMB

I'm about 2400 cals per day with some days being under, and others a little over. A minimum of 180 grams of protein and only 30 grams of carbohydrates throughout the day.

why are you keeping carbs so low? Personal prefrence? cus with IF you get to be more flexible, just wondering. Also I assume your having refeed days.....good job of keeping cals atleast at 2,400 that seems like a good number for someone ure size tryin to cut, maybe a lil low...

[svcatch2]

DIET AND CARDIO

through a 2 mile jog in tonight just for kicks and giggles, felt good

DIET

CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1169 kcal
+ Extra Activity and Exercise: 545 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3776 kcal
- Consumed: 3390 kcal
Calories Left: 386 kcal

*Estim/d; may vary for individuals up to ?20% [change].



NUTRITION SUMMARY minimize


Calories:
low 3390
(distribution: 941 kcal from fat (28% of 3390.24494466248) 1577 kcal from carb (46% of 3390.24494466248) 872 kcal from protein (26% of 3390.24494466248)
28/46/26%)
Total Fat*: high 162%

Sugars: 120g

Satur. Fat*: 129%

Protein: 225g

Cholesterol*: 76%

Vitamin A**: 228%

Vitamin C**: 136%

Calcium**: 159%

Fiber**: 218%

Iron**: 206%
full analysis

[svcatch2]

***My main goal starting today is getting my diet perfect, I have had a lil more than a week on IF and now its perfection time!!!! Pre workout meal is downed consiting of 1cup kashi cereal, 1cup milk, 1yogurt and 1 banana w 1tbsp peanut butter.... LETS ROCK OUT SOME UPPER BODY WITH A TWIST TODAY!!!

[2 D]

Yo Sv, subbed man. Interesting what your doing concerning your nutrition in the log. Interesting to read, I followed an I.F. type eating schedule and saw phenominal results with it.

[svcatch2]

Originally Posted by 2 D

Yo Sv, subbed man. Interesting what your doing concerning your nutrition in the log. Interesting to read, I followed an I.F. type eating schedule and saw phenominal results with it.

hey bro, thanks for subbin!!! If you have any suggestions Im open...

[svcatch2]

UPPER BODY + FUN

BENCH PRESS::: 3 warmup, 4x5 x 210 PR---PR BABY!!!(190)

BB ROW::: 1 warmup, 4x5 x 170 PR---Bring on the PR's! (150)

INCLINE BENCH PRESS::: 2x8 x 170---CONTROLLED (150)
CHINS::: 2x6 x bw---OUCH need to do these more!
***ALTERNATED EACH SET***

DB CURL::: 2x10 x 30lbs---SLOW BURN BABY!
DECLINE CLOSE GRIP BENCH::: 2x10 x 120---SLOW, CONTROLLED(100)
***ALTERNATE EACH SET***

THE FINISHER::: 1/2 mile, 30 pushups, 100 rope turns, 20 situps, 30 push ups, 100 rope turns, 20 situps!!!!---Did this lil circuit just the way it looks and I did it in about 9 min WOW KILLED ME, IM NOT USED THIS BUT I LOVED IT!!!

[svcatch2]

Just wanted to say that my post workout meal was out of this world!!! Prolly the best thing I have ever eaten, straight up heavan in a bowl!!!!!

1 cup oats

2tbsp pb

1 large scoop choclate whey

1 large raw egg

2 servings choclate chips

****MIX this together and there it is!!!****

[svcatch2]

TODAYS DIET



CALORIE SUMMARY


+ Basal Metabolic Rate*: 2062 kcal
+ General Activity*: 1186 kcal
+ Extra Activity and Exercise: 444 kcal
? Weight Loss/Gain Goal: 0 kcal
Day Quota: 3692 kcal
- Consumed: 2557 kcal
Calories Left: 1135 kcal



*Estim/d; may vary for individuals up to ?20% [change].


NUTRITION SUMMARY


Calories: 2557
(distribution: 28/41/31%)


Total Fat*: 123%
Sugars: 62g

Satur. Fat*: 100%
Protein: 204g

Cholesterol*: 119%
Vitamin A**: 80%

Sodium*: 223%
Vitamin C**: 80%

Total Carb: 92%
Calcium**: 142%

Fiber**: 186%
Iron**: 267%

full analysis


great day today like I said I wanted to get on it and I did, macros were great!

[2 D]

Originally Posted by svcatch2

Just wanted to say that my post workout meal was out of this world!!! Prolly the best thing I have ever eaten, straight up heavan in a bowl!!!!!

1 cup oats

2tbsp pb

1 large scoop choclate whey

1 large raw egg

2 servings choclate chips

****MIX this together and there it is!!!****

Sounds interesting, what did you use to mix the ingredients?

[svcatch2]

Originally Posted by 2 D

Sounds interesting, what did you use to mix the ingredients?

well first I microwaved the oatmeal, then stirred in the whey and raw egg together w my spoon, then just dropped in the 2tbsp PB and choclate chips and let that melt in for a min then ENJOY!!!!

[svcatch2]

sorry I missed my posts yesterday but i was busy......

did some lower body but pretty light

FRONT SQUAT::: 3 sets

BOX SQUAT::: 2 sets

GOOD MORNINGS::: 2 sets

LUNGES::: 2 sets

[Epictetus IV]

Wow I'm glad I found this thread. svcatch2, I'm gonna join in on this with you. I'll try to keep my macro's at 40/40/20 and will be fasting from 9pm to 1pm. Just a question, how many meals are you eating between this 8 hour period?

[svcatch2]

Originally Posted by MNfootball23

Wow I'm glad I found this thread. svcatch2, I'm gonna join in on this with you. I'll try to keep my macro's at 40/40/20 and will be fasting from 9pm to 1pm. Just a question, how many meals are you eating between this 8 hour period?

Hey man sweet!!! Im getting around 4 with the bigger meals its harder, I jus try and get my macros at around 40,30,30 but its hard!!!

[2 D]

Lunges & Good Mornings two of my favorites. Good workout!

[svcatch2]

Originally Posted by 2 D

Lunges & Good Mornings two of my favorites. Good workout!

thanks bro, all these really just crushed my core!!!

[svcatch2]

Ok been off track a lil do to being with the family the past 2 days, but it was great!! tommorow im back with updates of diet and training and everything will be right on again! So cant wait for even better results to come with IF, 2 morrow is upper body power!

[2 D]

Originally Posted by svcatch2

Ok been off track a lil do to being with the family the past 2 days, but it was great!! tommorow im back with updates of diet and training and everything will be right on again! So cant wait for even better results to come with IF, 2 morrow is upper body power!

Little R&R helps w/hypertrophy. Should be good to go tomorrow w/upper body session. Cheers for mother's day!

[svcatch2]

Originally Posted by 2 D

Little R&R helps w/hypertrophy. Should be good to go tomorrow w/upper body session. Cheers for mother's day!

Your right buddy!!! I was thinkin the same thing.....woke up today for a good 2.5 mile light jog and it felt pretty good. I needed it to get some things off my mind but hitting up upper body here in a lil while......