Creating Daily log for Motivation

[Luter]

I am creating this daily log for myself. If people want to comment and what not, thats cool too lol, but it won't hurt my feelings if no one does. I've been up and down on the scale since high school using macro and calorie manipulation. I am always on the threads wanting to try new ideas, diets, and training routines.

After a little off season I am ready to add more size while losing fat. Not competing or anything, just a desire to be in the best shape possible while maintaining a healthy mental, physical, and social lifestyle.

A little background info for people who might actually read this... I am 24 years old, 6ft, 198 lbs, 13%bf(off season results). I have been an athlete all of my life including a year of college football. Since leaving football I have become more and more interested in my health and fitness goals and have lost significant fat. Currently studying for my ACSM PT license which I hope to have by the beginning quarter of 2011. yada yada yada... enough about that junk.


LET IT BE KNOWN: This is not original ideology! I took ideas from multiple threads and even some transformation winners from the supersite! A lot of copy and past and a little bit of my desires thrown in! Let's go!

12/19/10

DIET

******* When I refer to "Keto" PLEASE don't think I'm referring to my body getting into KETOSIS!! That is not necessarily possible because of my carb intake on other days! I am simply referring to a high fat, high protein, low carb diet. It is just easier to say "Keto" instead of explaining.**********

Week 1+2 Mon-Wed (40-40-20 Diet) Thurs-Fri (Keto Diet) Sat (Slight refeed, one cheat meal, mostly 40/40/20) Sun (Keto Diet..use up some of those extra carbs from Sat)

Week 3 Mon-Wed (Cyclical Keto=carbs after or before workout in food form) Thurs-Fri (Keto Diet) Sat (Load..same as before) Sun (Keto, same as before)

Then it starts all over again. This is a 3 week diet that keeps your metabolism guessing, and moving at a faster pace rather than just plateauing and staying the same. Your fat loss would be limited if you didn't change up your diet constantly.*

On the days you do the 40-40-20 diet, remember that it's best to consume most of these carbs for breakfast, and after your workout. The rest should be during the first half of the day, and then eat veggies for dinner like I do.

1. 40/40/20 breakdown
Carbs = 800 cals 200 grams
Protein = 800 cals 200 grams
Fat = 400 cals 45 grams
PER MEAL(6) = 33c/33p/8f

2. 5/35/60 breakdown
Carbs = 100 cals 25 grams
Protein = 700 cals 175 grams
Fat = 1200 cals 133 grams
PER MEAL(6) = 5c/30p/22f

TRAINING

Day 1: Chest/Triceps/Shoulders

Bench Press: 7 sets of 5, 13, 5, 13, 5, 40, 5 reps
Incline Bench Press: 5 sets of 5, 13, 5, 13, 40 reps
Close-Grip Bench Press: 5 sets of 5, 13, 5, 13, 40 reps
Side Lateral Raise: 5 sets of 4-9 reps
Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

Day 2: Back/Biceps/Obliques

Barbell Shrugs: 7 sets of 3-12 reps
Bent Barbell Row: 5 sets of 5-12 reps
Lat Pulldown: 5 sets of 4-13 reps
Barbell Curl: 4 sets of 4-13 reps
Dumbbell Curl: 3 sets of 5-10 reps
Oblique Crunch: 6 reps of 6-16 reps
Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

Day 3: High Intensity Cardio Day

25 min on Stairmaster
5 minutes Jump Rope

Day 4: Legs/Abs/Lower Back

Squat: 7 sets of 4-8 reps
Barbell Deadlift: 5 sets of 4-7 reps
Air Bikes: 1 set of 30 reps
Hanging Leg Raises: 2 set of 20 reps
Weighted Decline Sit-up: 4 sets of 15 reps
Lying Leg Raises: 2 sets to failure
Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

Day 5: Chest/Triceps/Shoulders

Dumbbell Flyes: 5 sets of 5-12 reps
Close-Grip Bench Press: 4 sets of 5-10 reps
Rope Pulldown: 4 sets of 6-13 reps
Side Lateral Raise: 5 sets of 6-12 reps
Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

Day 6: Abs/Back

Barbell Shrug: 4 sets of 10-14 reps
Lying Barbell Row: 5 sets of 5-12 reps
Air Bikes: 1 set of 30 reps
Hanging Leg Raises: 2 set of 20 reps
Weighted Decline Sit-up: 4 sets of 15 reps
Lying Leg Raises: 2 sets to failure
Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

Day 7: Low Intensity Cardio

Cardio: 20-30 min Treadmill at 15% incline 3.0 speed

[AlwaysTryin]

A few points

- ratios are pointless as requirements are weight based
- you need MINIMUM 1-1.5g/lb of protein and 0.4-0.5g/lb of fats. 45g is NOT enough
- any reason you are having 6 meals a day all split identically? This isn't needed (up to you but)

there is also a lot of broscience

On the days you do the 40-40-20 diet, remember that it's best to consume most of these carbs for breakfast, and after your workout. The rest should be during the first half of the day, and then eat veggies for dinner like I do.

why no carbs for the rest of the day?

[Luter]

A few points

- ratios are pointless as requirements are weight based
- you need MINIMUM 1-1.5g/lb of protein and 0.4-0.5g/lb of fats. 45g is NOT enough
- any reason you are having 6 meals a day all split identically? This isn't needed (up to you but)

there is also a lot of broscience



why no carbs for the rest of the day?

Thanks for the advice. I will up the healthy fats to...? what would you recommend?

As for the carb intake the rest of the day... I am going to be taking in veggies or some low GI carbs if I feel depleted. Based on past results my body seems to be pretty sensitive to carbs.

And the per meal ratios are just an average idea to help make sure I get the right macros. Some meals may be higher and lower in some areas respectfully.

Good stuff bro. Thanks for looking it over.

[bbavender]

Subbed! To start off, I think 2000 calories is too little for you. For as intense as you work out, you are burning probably 3000-3200 at 6ft 200lbs. Especially coming from an athletic background you have more muscle than fat so you are probably burning in upwards of 3200 calories. Do you know your maintenance? I would recommend just from looking at this, that you should probably get in around 2500 so your not losing more than 1 pound a week. Any faster than that and your going to be sacrificing muscle mass. Also up your fats to .5g per pound of body mass so your 198, you should try and get 100 g of fat as a minimum. Then try and get 1-1.5 g of protein per pound of lbm so you would need 172-258g of protein per day. To me the ratios are pointless, just hit those two numbers each day then fill your remaining calories with whatever you feel like eating. Good luck.

[Luter]

Subbed! To start off, I think 2000 calories is too little for you. For as intense as you work out, you are burning probably 3000-3200 at 6ft 200lbs. Especially coming from an athletic background you have more muscle than fat so you are probably burning in upwards of 3200 calories. Do you know your maintenance? I would recommend just from looking at this, that you should probably get in around 2500 so your not losing more than 1 pound a week. Any faster than that and your going to be sacrificing muscle mass. Also up your fats to .5g per pound of body mass so your 198, you should try and get 100 g of fat as a minimum. Then try and get 1-1.5 g of protein per pound of lbm so you would need 172-258g of protein per day. To me the ratios are pointless, just hit those two numbers each day then fill your remaining calories with whatever you feel like eating. Good luck.

Good stuff man, thanks! I agree with you on the cals after reading this. I was eating really low calories or not even keeping up with them like I should on my off season so I was going to just start off with 2000 and see how my body does. I will up them soon most likely.
Good thoughts on the ratios and fat content. I'll make some adjustments!

[determined4000]

I don't see the rest day.

[Luter]

I don't see the rest day.

Day 7 Low intensity is my rest day. I can't not have some sort of activity. Personal preference. I will have some no activity days in there eventually though.

[bbavender]

Day 7 Low intensity is my rest day. I can't not have some sort of activity. Personal preference. I will have some no activity days in there eventually though.

You need rest days, the only way for your body to recover is to take days off. I would recommend at least two days off.

[Luter]

Yea I know I need them, and they will come trust me.

[Luter]

12/20/2010

Today was a great day in the gym. I freakin love working my chest. I had plenty of energy and pushed pretty hard. The nutrition intake went well. Today's stats were:

Chest/Triceps/Shoulders

Bench Press: 7 sets of 5, 13, 5, 13, 5, 40, 5 reps
Incline Bench Press: 5 sets of 5, 13, 5, 13, 40 reps
Close-Grip Bench Press: 5 sets of 5, 13, 5, 13, 40 reps
Side Lateral Raise: 5 sets of 4-9 reps
Cardio: 20-30 min Treadmill at 15% incline 2.4 speed

2 gallons of water throughout day

Meal 1
- .5 cup oats
cinnamon
- 4 egg whites/ 1 whole egg
(32c/35p/8f) 340 cals

Meal 2 (pre workout)
- .5 cup oats
- One scoop Isopure Zero Carb Whey
- 14g Smart Balance Natty PB
(30c/33p/10f) 340 cals

Meal 3 (PWO)
- .5 cup oats
- One scoop Isopure Zero Carb Whey
- 14g Smart Balance Natty PB
- 99g blueberries
(41c/33p/11f) 392 cals

Meal 4
- 5oz. Low Sodium Turkey Breast
- 2 cups Green Beans
- 1 slice Rye and Pump Bread
- 21g Philly Whipped Cream Cheese
(34c/36p/7f) 370 cals

Meal 5
- 5oz. Low Sodium Chicken Breast
- .5 cup black beans
- .5 cup oats
(50c/40p/5f) 392 cals

Meal 6
- .5 cup Fat Free Cottage Cheese
- 15g Natty PB
(8c/19p/8f) 175 cals

Two scoops Scivation Xtend bedside

Can't wait to get back to the gym in tomorrow. I'll try and get some pics up soon.

[addictR3]

I find doing nothing on a rest day pretty boring so I suggest a light jog of even some light spinning on a bike. Helps with mental clutter and also loosen muscle tightness. But if you are generally fatigued maybe take it easy.

[AlwaysTryin]

You should total your daily macros

[Luter]

I find doing nothing on a rest day pretty boring so I suggest a light jog of even some light spinning on a bike. Helps with mental clutter and also loosen muscle tightness. But if you are generally fatigued maybe take it easy.

I agree

[Luter]

2 gallons of water throughout day

Meal 1
- 1 cup oats
cinnamon
- 3 egg whites
- 28g Turkey Breast
(57c/34p/6f) 420 cals

Meal 2 (pre workout)
- 5 oz. Chicken Breast
- 2 slice Pump and Rye
- Philly whipped Cream Cheese
(29c/28p/9f) 332 cals

Meal 3 (PWO)
- 1 cup oats
- One scoop Isopure Zero Carb Whey
- 99g blueberries
(64c/35p/7f) 449 cals

Meal 4
- 5 oz. Low Sodium Turkey Breast
- 2 cups Green Beans
- 21g Philly Whipped Cream Cheese
(19.5c/33p/6f) 290 cals

Meal 5
- 5oz. Low Sodium Chicken Breast
- 32g Natty PB
- One slice Pump and Rye
(20c/38p/17f) 392 cals

Meal 6
- 56g LS Roast Beef
- 56g LS Turkey Breast
2 scoops Scivation Xtend
(2c/23p/3f) 130 cals

Totals - 193c/191p/50f 2015 cals

Overall great day today. Tons of weight room energy. It is always my escape from the pressures of life for sure.

Didn't get my macros exactly right but I won't stress over it. Gotta keep the cortisol levels down right?? (lol)

Today in the gym was:

Back/Biceps/Obliques

Barbell Shrugs: 7 sets of 3-12 reps
Bent Barbell Row: 5 sets of 5-12 reps
Lat Pulldown: 5 sets of 4-13 reps
Barbell Curl: 4 sets of 4-13 reps
Dumbbell Curl: 3 sets of 5-10 reps
Oblique Crunch: 6 reps of 6-16 reps
Cardio: 20-30 min Treadmill at 15% incline 2.4 speed

Hollerrrr

[Luter]

P.S. I use livestrong daily plate for my numbers, if anyone was wondering.

[AlwaysTryin]

You need to increase those fats remember

[Luter]

You need to increase those fats remember

Touche'. I knew there was a reason for these threads. Thanks for the reminder. Adjusting as we speak for tomorrow!

[Luter]

Also, I would like to apologize to the people reading this... I have been doing my research and studying the ideologies. I realize now I have been following a lot of BroScience and will do my best to refrain from such usage in the future! Althought I just prefer 6 meals so I can eat more often, my eyes have been opened to many other problems I have lived by in the BroScience realm for years.

I have bullied Insulin for far too long. lol What was I thinking.

[Luter]

Question for you folks...

Should I increase my cals? I feel like I have eaten under my suggested calorie intake by a couple hundred for a looooonnggg time. So if I'm around 2000 and working hard 5-6 times a week in the weight room, is it too much of a deficit? and by raising the cals would I be hindering my fat loss? I was thinking 12xLBM?

Thanks in advance!

[bbavender]

Question for you folks...

Should I increase my cals? I feel like I have eaten under my suggested calorie intake by a couple hundred for a looooonnggg time. So if I'm around 2000 and working hard 5-6 times a week in the weight room, is it too much of a deficit? and by raising the cals would I be hindering my fat loss? I was thinking 12xLBM?

Thanks in advance!

Go by how your results are coming along. If your losing too fast your losing muscle mass along with fat. You should aim for 1lb per week to try and preserve as much muscle mass as possible.

[Luter]

Go by how your results are coming along. If your losing too fast your losing muscle mass along with fat. You should aim for 1lb per week to try and preserve as much muscle mass as possible.

Cool, thanks for the reply. I am going to strive for that 1lb per week. Should I adjust based on a couple of weeks because of the natural water weight lost in the first bit of time?

[AlwaysTryin]

Cool, thanks for the reply. I am going to strive for that 1lb per week. Should I adjust based on a couple of weeks because of the natural water weight lost in the first bit of time?

Don't just increase it if you gain say 0.7lbs etc. Stick to the surplus you are on WHILST you are gaining. Once your gains STALL, then you increase it slowly

[Luter]

Don't just increase it if you gain say 0.7lbs etc. Stick to the surplus you are on WHILST you are gaining. Once your gains STALL, then you increase it slowly

Maybe there is a misunderstanding. I am cutting but I was way under my suggested calorie intake for wayyy too long. I want to cut fat but I might be eating to little. My question was will it mess with my results to add calories right now. I don't care about losing a ton of weight, just fat percentage.

Or maybe I'm reading your post wrong. Sorry if thats the case.

[bbavender]

Maybe there is a misunderstanding. I am cutting but I was way under my suggested calorie intake for wayyy too long. I want to cut fat but I might be eating to little. My question was will it mess with my results to add calories right now. I don't care about losing a ton of weight, just fat percentage.

Or maybe I'm reading your post wrong. Sorry if thats the case.

No get your calories to where they are about 500 under maintenance or you will sacrifice any muscle you have.

[lucashpr]

aaaaa

[Luter]

No get your calories to where they are about 500 under maintenance or you will sacrifice any muscle you have.

Thats my point though... my maintenance for sooo long was terrible. I was maintaining at like 1800 cals which is why I was losing muscle. I understand that and want to change that so I want to cut bf%, by raising my cals to what they should be it wont affect the bf% correct?

[bbavender]

Thats my point though... my maintenance for sooo long was terrible. I was maintaining at like 1800 cals which is why I was losing muscle. I understand that and want to change that so I want to cut bf%, by raising my cals to what they should be it wont affect the bf% correct?

You might see an increase on the scales initially but that is just water weight replenishing your muscles since they are 70% water. Your bf shouldnt change, and once your body knows its being fed your metabolism will respond. Figure out your maintenance and eat there for 2 weeks. By eating at maintenance your body will respond by revving itself like an engine. Then reduce calories by 500 from there to cut. Hope this helps.

[Luter]

You might see an increase on the scales initially but that is just water weight replenishing your muscles since they are 70% water. Your bf shouldnt change, and once your body knows its being fed your metabolism will respond. Figure out your maintenance and eat there for 2 weeks. By eating at maintenance your body will respond by revving itself like an engine. Then reduce calories by 500 from there to cut. Hope this helps.

Sounds like a plan. Thanks

[Luter]

12/22/10

2 gallons of water throughout day

Meal 1
- Two slices Rye and Pump
- 20g Natty PB
- 3 Egg Whites

Meal 2 (pre workout)
- One slice Rye and Pump
- 32g Natty PB
- 4oz. Chicken Breast

Meal 3 (PWO)
- 5 oz. Chicken Breast
- .5 cup oats
- 20g Natty PB
- One slice Rye and Pump

Meal 4
- 5 egg whites
- 20g Philly Whipped Cream Cheese
- 28g Sharp Cheddar Cheese shredded

Meal 5
- 5 oz. Roast Beef
- 20g Philly Cream Cheese
- 28g Sharp Cheddar Cheese shredded

Meal 6
- 4 oz. Chicken Breast
- 16g Natty PB
2 scoops Scivation Xtend


Totals - 112c/200p/94f 2070 cals


Today in the gym was:
Abs circuit and high reps on legs and calves. It would just be a cardio day normally but Saturday is Christmas and not usually an off day so I switched the two days!

[addictR3]

Your cutting right?