Cutting Challenge Aug 13-Jan 31

[spartanfury]

Just a reminder to post pics all that are in the contest, and makesure that you guys post the front db, back db, and side profile, for sure. All additional pics up to u. Sean where's the new pics bro, those are your old one? lol.

[-J.HiZ-]

it must be a sign... first time back to the forums in months and a transformation contest JUST STARTS!

I'm in like flynn if there are still spots available. hell... ill post along with everyone even if there isnt any room!

[spartanfury]

go ahead bro.

[AWDBoost]

Can I join? Im I too late?

[AcapulcoGold]

I know I'm late but I just saw this...seemed pretty coincidental since I have been planning my goals around the end of the year anyway so what the hell. If I am too late I will drop out, no worries.

Long story short, trying to come back from pituitary tumor that took me out for a few years. Gained 60+ lbs and was bedridden for a bit. Getting back to regular life now but it has been a long hard road so far...I have more or less got back to my old weight but with a bit less muscle mass at this point. I don't have any number goals really, I just want to not feel like such a blob anymore My assumption is that I would need to lose at least 30 more to look good, but we will see.

If I could just wave a magic wand I would much prefer to look like a Tyson Beckford type body than bodybuilder style, but who knows what I will look like in another 30lbs so nothing to worry about now.

Stats:

Height: 5'11
Weight: 224
Bodyfat: 20something I am sure, I have no idea.

I will try to come up with some measurements and fill out the bodyspace stuff soon. I am kind of sketchy on this internet stuff but screw it, maybe it will be some more motivation

[klumps]

Hi all

Is it too late to join in?

If im in time ill post pics asap.

[cyanize]

Same question here. I hope it's not too late to join.
A few pics are not as sharp as I wanted, but the damn cam is carp.



Weight: 172lbs
Height: 5'9"
bf: 17-18%

Goal: by 12/15/08: 7%bf, 154 lbs.

[Sean*J]

Originally Posted by spartanfury

Just a reminder to post pics all that are in the contest, and makesure that you guys post the front db, back db, and side profile, for sure. All additional pics up to u. Sean where's the new pics bro, those are your old one? lol.

haha getting computer fixed today so ill have new ones up tonight

[bozboy_2002]

Originally Posted by CrimsonCross

I have seriously revamped my diet over the last 3 months and already lost 15 pounds, but I have been looking over the losing fat subforum, and I think that I have been consuming far too few calories for weightlifting and cardio. I have stopped eating anything processed or containing high fructose corn syrup; instead sticking to natural foods contained in the abs diet book.

Height - 6' 3"
Weight - 250
BF% - 23%

right now I am consuming almost exactly 1600 calories with mostly proteins and fats. My problem is that I am starting law school next week so I eat almost everything just raw or if it is a quick cook (like just grilling a chicken breast).

Any suggestions for eating changes or anything else I need to add?

Someone may have already said this because i haven't read past your question, but i'd suggest getting up a half hour earlier to cook your meals or doing them last thing before you go to bed that way you have everything cooked and in bags or tubberware and when its time to eat you bust it out, grab the plastic utensil and fuel your body. Its convientient and keeps you honest by not giving you the excuse that you don't have food, therefore preventing you from spoiling your diet!

Jeremy

[bozboy_2002]

one other point for you too bro, and anyone can chime in if you feel i'm wrong this is just my opinion, but i'd suggest throwing in a day where you consume more carbs than normal. If you stay low carb too long, your body will adjust. Make sure you change things up every so often!

[spartanfury]

I agree with what Jeremy had to say. Do what you gotta do to makesure you eat the proper food for your diet. It's a daily commitment, but if you truly want results you'll stick with it.


How's everyone else doing so far????

[spartanfury]

Quietchef, theirs a lot of big guys on this thread, hit them up too see if they wana do a specific challenge with you bro. Stick with it man. Oh yeah, I think your missing a front double bi pic.

[CrimsonCross]

Just a mini update, but I am doing really well so far dieting and exercising. I have completely renovated my diet and I can feel a difference even in my sleeping habits. The next step for me is going to be getting some solid protein powder because I want to continue doing solid weights for the whole 6 months.

I really like the idea of individual bags of pre-calculated portions then I will have even less of a possibility of overeating one particular meal. Also time wise it sounds great. My brother gave me some handy items to keep food cool while in my long hours at the school.

[duswdav]

man.... day 6 already?

[spartanfury]

day 6 already, how time flys. lol. how's everyone else doing?

[1.8Tsunami]

My workouts are on point, but early morning cardio is being neglected. Having a rough time adjusting my sleep. I work out at night and end up being wired until 12-1am and get about 5-6 hrs/sleep. Down 2 lbs.

[bozboy_2002]

holy **** day 6, i didn't know someone said "GO" already hahaha

Still workin on pics. School starts for me next week so i'm heading home on wednesday and am going to have my sig. other take some shots for me, oh and measurements as well. But i am seeing a difference, really dialed in a low calorie low carb diet so we'll see where it takes me.

Hope all is well, and there ain't nothing to it, but to do it as Ronnie would say!

[cota0429]

I just now started counting calories...I finally came to the conclusion that I needed to not just eat healthy, but pin point where I need to adjust things..ie carbs/fat etc. I have not done any cardio in a week but I will start my first cardio session tonight. I am going to start with 5 days a week. 2 days 45 min of spinning, 1 day 30 low intensity, 2 days of 20 min HITT. I ordered some Animal Stak Multivitamins and Animal Stak Test Stak coupled with NO shotgun...which I took this morning and felt grrrreeeaat!!! I am currently trying LL COOL J's Gold workout, and will move to the Platinum Workout in about 3 weeks. If it works for him, probably would work for me. Today I hit Chest and back, I will hit 30 min of Low Intesity Cardio before bed tonight. Here is a sample of my diet today

its a 40/40/20 diet with about 2000 calories today

MEAL # 1

1 cup cooked Oats
1 cup of blueberries
1 Premier shake

389 cal
51 carbs
4.5 fat
37 prot

MEAL # 2

1 Pure Protein Bar

190 cal
17 carb
6 fat
20 prot

MEAL # 3

? cup brown rice

4 egg whites ? 156 cal, 7.5 fat, 1.5 carb, 21 prot
1 egg

263 cal
25 carbs
7 fat
26 prot

MEAL # 4

1 Pure Protein Bar + 1 veggie

190 cal
17 carb
6 fat
20 prot

MEAL # 5

1 Chicken breast
22 almonds

325 cal
10 carbs
17 fat
36 prot

POST WORKOUT SHAKE
2 Scoops whey
1.5 cups of cooked white rice

620 cal
83 carbs
3 fat
56 prot

[bozboy_2002]

Well i was browing through the diet forum and found a nice write up on a keto diet. thought i'd share it


The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs

[cota0429]

Originally Posted by 1.8Tsunami

My workouts are on point, but early morning cardio is being neglected. Having a rough time adjusting my sleep. I work out at night and end up being wired until 12-1am and get about 5-6 hrs/sleep. Down 2 lbs.

thats because your playing Madden 09 huh? I got the same problem...I need help

[Kissmyss]

Weighed in at 298 yesterday!!!!! first time under 300 in probably 2 years

[filipino85]

anyone wanna critique my diet? any help would be great! this is just sample, not an everyday thing...

1st meal(wake up)- 24g ON 100% whey, 1 TBSP MCT oil
Cardio
2nd meal-4egg whites, 2 whole eggs, 1 cup oatmeal w/ 2 TBSP cinnamon, 1 medium orange
3rd meal-4oz grilled chicken, 2 cups steamed brocolli
4th meal(pre workout)- 24g ON whey, 1TBSP MCT oil, 1 cup oatmeal w/ 1TBSP cinnamon
5th meal(post w/o)- 48g ON whey, (i need help here with fast carbs!!! ideas?)
6th meal-6oz Baked Tilapia, 2 cups brocolli, 1 large granny smith apple
7th meal(pre-bed)-48g ON whey, 2 Non Sugar Pop ice (to curb the sweet tooth!)

i'm guessing ppl will say more fruit. other than that, any ideas?

[spartanfury]

Diet doesn't look too bad phil, but I would probably switch your 1st and 2nd meal around, but thats just me.


thanks for the info Jerm, it was helpful.

[cota0429]

Dextrose is a great fast carb...3 slices of white bread w/ Jelly...Jelly beans...I personally have white rice, I know its not the best for me. I grew up on white rice and crave it daily.

Originally Posted by filipino85

anyone wanna critique my diet? any help would be great! this is just sample, not an everyday thing...

1st meal(wake up)- 24g ON 100% whey, 1 TBSP MCT oil
Cardio
2nd meal-4egg whites, 2 whole eggs, 1 cup oatmeal w/ 2 TBSP cinnamon, 1 medium orange
3rd meal-4oz grilled chicken, 2 cups steamed brocolli
4th meal(pre workout)- 24g ON whey, 1TBSP MCT oil, 1 cup oatmeal w/ 1TBSP cinnamon
5th meal(post w/o)- 48g ON whey, (i need help here with fast carbs!!! ideas?)
6th meal-6oz Baked Tilapia, 2 cups brocolli, 1 large granny smith apple
7th meal(pre-bed)-48g ON whey, 2 Non Sugar Pop ice (to curb the sweet tooth!)

i'm guessing ppl will say more fruit. other than that, any ideas?

[cota0429]

Originally Posted by spartanfury

Diet doesn't look too bad phil, but I would probably switch your 1st and 2nd meal around, but thats just me.


thanks for the info Jerm, it was helpful.

I know there is a huge debate on doing cardio on an empty stomach. I find the best for me is to have a half of scoop of whey + Xtend before my cardio. Maybe its a mind thing but I feel like I dont need the carbs to get me going.

[CrimsonCross]

ok I am curious what the deal with using egg whites instead of the whole egg. Is it an important enough difference that you would recommend doing it? Otherwise it seems a little wasteful.

Edit: Is anyone here doing the keto diet? I am a little unsure about completely cutting out carbs since I am in law school and I need my brain to function lol.

[go50]

I have never posted ,,but i am really interested in making a difference but i lack in motivation if its not to late am willing to put pictures and my information .
thanks

[cota0429]

Originally Posted by CrimsonCross

ok I am curious what the deal with using egg whites instead of the whole egg. Is it an important enough difference that you would recommend doing it? Otherwise it seems a little wasteful.

Edit: Is anyone here doing the keto diet? I am a little unsure about completely cutting out carbs since I am in law school and I need my brain to function lol.

Egg whites are lower in cholesterol and lower in fat. Taste better too.. I like 5 egg whites mixed in with 1 whole egg myself. I never tried KETO...I love my carbs too much. Maybe when I start getting closer to single digit bf % I might try KETO.

[Mercury86]

So I think I have the workout part down here, but not so sure about my diet.

Last week for
Breakfast I ate three eggs on whole wheat toast. and a handful of blueberries.
Lunch: a chicken breast with some kind of veggies normally corn or broccoli
Dinner: Same as lunch
Water: 1-1.5 gallons a day

Occasionally I will sub chicken for Tuna or have a salad but for the most part this is my base, I have a feeling this diet is terrible lol. I have been losing weight and getting smaller but I don't know if that is due to me running an hour a day and out working my dietary problems if any, or because I am doing everything good.

[filipino85]

thanks for the feedback. i thought about doing Haribo Gummy Bears (fat free, sugary- and i love those things) post workout. and i tried Keto diet. you'll be so cranky in the evenings and pissy and drained. ppl thought i was roid raging. temper goes on a short fuse, i got really testy. all my weights dropped in the gym-always dead. i didnt like it. headaches were horrible starting in the afternoons and cravings were outrageous near bedtime. i'll do it again when i get to low, low BF. if you do do it, cycle the carbs. three to four days low, low carbs, one day carb up. keeps your body guessing.

and the as for the egg whites, i get plenty of fats from my MCT oil, fish oils, and CLA so i try to cut out fats from everything else. i leave two whole eggs cuz word on the street is that its good cholesterol. i dunno though. i like trying stuff out and that seems to be going good for me.