my year plan to lose fat and gain muscle

**stingray72** · 10-02-2010, 04:41 PM

I weighed in today at 170.4. I must be carbed up. Anyway my plan is to create a deficit of 300 calories a day making my total intake 1200 calories which over a year is a loss of 28.8 pounds of fat. I will be reporting on lifts going up too.

**stingray72** · 10-02-2010, 06:47 PM

2 cups skim milk before gym 180= 180
60 grams fiber cereal 100 calories 2 cup skim milk 180= 280
two boca soy burgers 200 calories 4 slices of liter 35 bread 140 2 cups skim milk 180= 520
32 grams of peanut butter 190=190
1170 calories

**stingray72** · 10-03-2010, 07:44 PM

60 grams fiber cereal 100 calories 2 cup skim milk 180= 280
two boca soy burgers 200 calories 4 slices of liter 35 bread 140= 340
32 grams of peanut butter 190 2 cup skim milk 180 two boca soy burgers 200 calories= 570

1190 calories

**stingray72** · 10-04-2010, 08:47 PM

triple whopper without cheese and a cup of water
1160 calories

**stingray72** · 10-05-2010, 04:24 AM

giants brand fiber select cereal 2 servings 100 calories kashi go lean crunch cereal 1 serving 200 calories 1 cup skim milk 90 calories....A glass of water to rehydrate and expand fiber content and to keep things flowing because you need water with fiber.... also to feel more full = 390

two soy burgers 200 calories and 32 grams of peanut butter 190 calories =390

two cans of tuna 200 calories 4 slices of liter 35 bread 140 calories a cup of skim milk 90 calories =430

1210 calories

**stingray72** · 10-05-2010, 05:36 PM

bump

**RogueX10** · 10-06-2010, 05:26 PM

Originally Posted by stingray72

giants brand fiber select cereal 2 servings 100 calories kashi go lean crunch cereal 1 serving 200 calories 1 cup skim milk 90 calories....A glass of water to rehydrate and expand fiber content and to keep things flowing because you need water with fiber.... also to feel more full = 390

two soy burgers 200 calories and 32 grams of peanut butter 190 calories =390

two cans of tuna 200 calories 4 slices of liter 35 bread 140 calories a cup of skim milk 90 calories =430

1210 calories

Looking at all your entries, I'm a little confused on a few points.

1) Are you posting EVERYTHING you ate that day or are you posting each meal seperately (like a post for breakfast, post for lunch, post for dinner)?

2) Are you posting ALL calories consumed or calories consumed, minus calories burned?

3) If you are posting each meal seperately or multiple meals in each post, it would be helpful as a viewer (and maybe to yourself if you go back and review your patterns) if you would put Breakfast, Lunch, Dinner, Snack, etc. before each entry.

**stingray72** · 10-06-2010, 07:52 PM

Originally Posted by RogueX10

Looking at all your entries, I'm a little confused on a few points.

1) Are you posting EVERYTHING you ate that day or are you posting each meal seperately (like a post for breakfast, post for lunch, post for dinner)?

2) Are you posting ALL calories consumed or calories consumed, minus calories burned?

3) If you are posting each meal seperately or multiple meals in each post, it would be helpful as a viewer (and maybe to yourself if you go back and review your patterns) if you would put Breakfast, Lunch, Dinner, Snack, etc. before each entry.

1) Im posting everything I ate that day the first entry is breakfast second is lunch third is dinner if I post one thing it means i ate once that day

2) im posting all calories consumed but if I do cardio I will list it and eat that many more calories that day...Im not doing cardio now because it messes with my back so im getting ready to go see my doctor and get a back support

3) ok ill start doing that

**stingray72** · 10-06-2010, 07:56 PM

I woke up late today so all I had was a triple whopper without cheese and a large cup of water then went to a movie with my friend and then hit the gym for the first time in a while but im serious this year

1160 calories

**stingray72** · 10-06-2010, 09:35 PM

Update Three things I want to change get more food variety, stop eating bad food like triple whoppers, and log my percentage fat loss. As of today im at 30.2%. I know its high but this year will change that.

**stingray72** · 10-07-2010, 12:51 AM

breakfast

1 serving of giants fiber select cereal protein 3 grams carbs 23 fat .5 grams 14 grams dietary fiber
6.15 ounces of skim milk i had left over 6 grams of protein 7 grams of carbs 0 fat = 120 calories
two boca soy burgers 38 grams of protein 16 grams of carbs fat 2 grams fiber 12 grams = 200 calories
eight flax seed oil capsules 8 grams of fat 80 calories as listed on bottle = 80 calories
And 1 (high potency) daily vm caps from vitamin shoppe (with Iron)

totals

47 grams of protein 46 grams of carbs 10.5 grams of fat 26 grams of dietary fiber = 400 calories

Lunch

2 servings of tuna helper noodles 5 grams of protein 54 grams of carbs 1.5 grams of fat 2 grams of fiber = 280 calories
1 can of tuna 22 grams of protein carb 1 gram fat 1 gram fiber 1 gram = 100 calories
2 capsules of flax seed oil 2 grams of fat 20 calories as listed on bottle = 20 calories

totals

27 grams of protein 55 grams of carbs 4.5 grams of fat 3 grams of fiber = 400 calories

dinner

1 can of tuna 22 grams of protein carbs 1 gram fat 1 gram fiber 1 gram = 100 calories
3 slices of liter 35 bread 5 grams of protein 26 grams of carbs 1.5 grams of fat 7 grams of fiber = 105 calories
32 grams of peanut butter protein 7 grams carbs 7 grams fat 16 grams fiber 2 grams = 190 calories

totals

34 grams of protein 34 grams of carbs 18 grams of fat 10 grams of fiber = 395 calories

grand total for the day

108 grams of protein 135 grams of carbs 33 grams of fat 39 grams of fiber = 1195 calories

**Ubernit** · 10-07-2010, 01:39 AM

no refeed/ carb up?

a refeed 1 day every 14days is minimum even for quite obese individuals(im not saying you are obese lol) or your metabolism will slow down big time due to hormones going crazy

if your goal is building muscle tho you have to do more than that
building muscle while on a calorie deficit and therefore in catabolic state is not possible, you have to load up calories and carbs 2days/week (on a hardworkout day) to bring your body into an anabolic state, due to glycogen depletion your body will not use the excess calories to fill up fat stores but to create muscle

i hope this is coherent(english is 2nd language

)

**stingray72** · 10-07-2010, 02:02 AM

Originally Posted by Ubernit

no refeed/ carb up?

a refeed 1 day every 14days is minimum even for quite obese individuals(im not saying you are obese lol) or your metabolism will slow down big time due to hormones going crazy

if your goal is building muscle tho you have to do more than that
building muscle while on a calorie deficit and therefore in catabolic state is not possible, you have to load up calories and carbs 2days/week (on a hardworkout day) to bring your body into an anabolic state, due to glycogen depletion your body will not use the excess calories to fill up fat stores but to create muscle

i hope this is coherent(english is 2nd language

)

Would i really need a refeed at a 300 calorie deficit? My base metabolic rate is 1500 calories.

**Ubernit** · 10-07-2010, 02:36 AM

Originally Posted by stingray72

Would i really need a refeed at a 300 calorie deficit? My base metabolic rate is 1500 calories.

1) BMR is NOT your maintance level
BMR * activity = maintance level

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

so if you are moderately active for example your maintance is at 2300 and youre therefore currently on a 1100 calorie deficit/day

refeed is necessary(lower bf% = more regular refeeds)

**stingray72** · 10-07-2010, 02:54 AM

You do however have a good point im not getting enough carbs I think as well as fats. So Ill have to break my meals up into a 30/45/25 ratio protein carbs and fats.

**stingray72** · 10-07-2010, 02:57 AM

Originally Posted by Ubernit

1) BMR is NOT your maintance level
BMR * activity = maintance level

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

so if you are moderately active for example your maintance is at 2300 and youre therefore currently on a 1100 calorie deficit/day

refeed is necessary(lower bf% = more regular refeeds)

Well to be honest I dont count any daily activities because I dont get much exercise out of the gym but when I do go ill eventually add in cardio and eat however many extra calories I burn there. As for the refeeds ill see about adding them in 2 days a week the bad thing is that means ill have to cut calories on the other days.

**stingray72** · 10-07-2010, 12:14 PM

2 servings of calmax before bed

400 mg 51 % of calcium 200 mg of magnesium 57% 500 mg of vitamin c 833% (multiply these amounts times 2) This is the old formula im using up then ill switch to their 180 caps bottle they make. Its important to get a quality calcium suppplement with the right quality and ratios of cal and mag. I dont want undigested calcium tabs floating around in my stomach.

I use this because my multi vitamin from vitamin shoppe doesnt have enough of calcium and magnesium in it. Also because I read higher levels of fiber intake can interfere with calcium absorption.

**stingray72** · 10-07-2010, 05:30 PM

I think ill get some filet mignon tomorrow to make here at the house. Bj's wholesale club has awesome prices on it.

**Bromenclature** · 10-07-2010, 06:47 PM

Originally Posted by stingray72

triple whopper without cheese and a cup of water
1160 calories

The BK Float. diet of champions

**Ubernit** · 10-08-2010, 03:31 AM

Originally Posted by stingray72

Well to be honest I dont count any daily activities because I dont get much exercise out of the gym but when I do go ill eventually add in cardio and eat however many extra calories I burn there. As for the refeeds ill see about adding them in 2 days a week the bad thing is that means ill have to cut calories on the other days.

even if you never do any excercise and just sit around all day you still have an activity level of 1.2 meaning your maintance level would be 1800 instead of 1500

if you do not want to properly calculate your maintance level why count calories in the first place?

**stingray72** · 10-08-2010, 07:28 AM

Originally Posted by Ubernit

even if you never do any excercise and just sit around all day you still have an activity level of 1.2 meaning your maintance level would be 1800 instead of 1500

if you do not want to properly calculate your maintance level why count calories in the first place?

Well my metabolism must be slower than I realize then because when i was on a diet before at 800 calories daily I only lost 1.4 pounds a week. Ill keep watching the scale while im at 1200 calories and see if your right. Heaven knows id like to be able to eat more calories with no penalty. It sucks eating 1200 calories daily.

**Ubernit** · 10-08-2010, 10:50 AM

you cannot analyse you maintance level by using a 800kcal diet as measurement

800kcal/day over a longer period of time is unhealthy, your hormones go crazy and your metabolism will slow down
with your metabolism slowing down and your body trying his best to hold on to the fat you will lose less fat -> your maintance level will appear lower than it really is

**stingray72** · 10-08-2010, 11:20 AM

I just bought fillet mignon for 8.59 a pound it cost me 56.29 for 17 cuts comes to 6.55 pounds of fillet....yum

**stingray72** · 10-08-2010, 12:08 PM

daily calories 1200 plus i did cardio for an hour 178 calories extra to my intake = 1378 calories for today to stay at 300 calorie deficit

Breakfast (i was on the run)

2 cups of skim milk before workout 16 grams of protein 22 grams of carbs 0 grams of fat = 180 calories

totals

16 grams of protein 22 grams of carbs 0 grams of fat = 180 calories

Lunch

20 ounce pepsi max 0 calories

5 oz fillet Mignon 38 grams of protein carbs 0 fat 15 grams of fat = 309 calories

tuna helper pasta left over 2 servings 10 grams of protein 54 grams of carbs 3 grams of fat 1 gram of fiber = 280 calories

giants brand fiber selct cereal 6 grams of protein 46 grams of carbs 1 gram of fat 28 grams of fiber 100 calories eaten in water (yuck) = 100 calories

And 1 (high potency) daily vm caps from vitamin shoppe (with Iron)

totals

54 grams of protein 100 grams of carbs 19 grams of fat 29 grams of fiber = 689 calories

Dinner

1 can of tuna 22 grams of protein 2 grams of carbs 2 grams of fat 2 grams of fiber =100 calories

32 grams of peanut butter 7 protein 7 carbs 16 grams of fat 2 grams of fiber = 190 calories

pasta from tuna helper 1.5 servings 7 grams of protein 40 grams of carbs 2 grams of fat 1 gram of fiber = 210 calories

totals

36 grams of protein 49 grams of carbs 20 grams of fat 5 grams of fiber = 500 calories

Grand total for the day

106 grams of protein 171 grams of carbs 39 grams of fat 34 grams of fiber = 1369 calories

**stingray72** · 10-08-2010, 01:43 PM

Originally Posted by Ubernit

you cannot analyse you maintance level by using a 800kcal diet as measurement

800kcal/day over a longer period of time is unhealthy, your hormones go crazy and your metabolism will slow down
with your metabolism slowing down and your body trying his best to hold on to the fat you will lose less fat -> your maintance level will appear lower than it really is

Ok I was thinking that my metabolism would slow down too at 800 calories. Like I said though ill stay at 1200 calories daily unless its workout day ill add the calories on my diet that i burn in cardio to make up for it. As far as my lifting I dont count that either even though I should allow some but I dont workout hard at all the three days a week that I work out. That will expose itself on the scale as I lose weight too and ill adjust calories cause I dont want to lose more than 2.4 pounds a month.

**stingray72** · 10-09-2010, 07:07 AM

Breakfast

4 oz fillet Mignon 30 grams of protein 0 carbs 12 grams of fat 247 = calories

2 servings giants brand fiber select cereal 6 grams of protein 46 grams of carbs 1 gram of fat 28 grams of fiber 100 calories eaten in water (yuck) = 100 calories

1 slice liter 35 bread protein 2 grams carbs 9 grams 0 grams of fat 2 grams of fiber = 35 calories

And 1 (high potency) daily vm caps from vitamin shoppe (with Iron)

totals

38 grams of protein 55 grams of carbs 13 grams of fat 30 grams of fiber = 382 calories

Lunch

two boca soy burgers 38 grams of protein 16 grams of carbs fat 2 grams fiber 12 grams = 200 calories

giants instant brown rice protein 4 grams carb 33 grams fat 1 gram fiber 2 grams = 150 calories

1 slice liter 35 bread protein 2 grams carbs 9 grams 0 grams of fat 2 grams of fiber = 35 calories

totals

44 grams of protein 58 grams of carbs 3 grams of fat 16 grams of fiber = 385 calories

Dinner

1 can of tuna 22 grams of protein 2 grams of carbs 2 grams of fat fiber 2 grams = 100 calories

32 grams of peanut butter 7 protein 7 carbs 16 grams of fat 2 grams of fiber = 190 calories

3 slices of liter 35 bread 5 grams of protein 26 grams of carbs 1 gram of fat 7 grams of fiber = 105 calories

totals

34 grams of protein 35 grams of carbs 19 grams of fat 11 grams of fiber = 395 calories

grand total

116 grams of protein 148 grams of carbs 35 grams of fat 57 grams of fiber (too much fiber) = 1162 calories

**stingray72** · 10-09-2010, 08:55 AM

Im going to have to add in boneless skinless chicken next

**stingray72** · 10-10-2010, 01:07 PM

Breakfast

none got up late

Lunch

4.5 oz fillet Mignon 34 grams of protein carbs 0 fat 13.5 grams of fat = 278 calories

2 servings giants brand fiber select cereal 6 grams of protein 46 grams of carbs 1 gram of fat 28 grams of fiber eaten in water (got used to it) = 100 calories

3 slices of liter 35 bread 5 grams of protein 26 grams of carbs 1 gram of fat 7 grams of fiber = 105 calories

1 can of tuna 22 grams of protein 2 grams of carbs 2 grams of fat fiber 2 grams = 100 calories

And 1 (high potency) daily vm caps from vitamin shoppe (with Iron)

totals

67 grams of protein 74 grams of carbs 17.5 grams of fat 37 grams of fiber = 583 calories

Dinner

two boca soy burgers 38 grams of protein 16 grams of carbs fat 2 grams fiber 12 grams = 200 calories

1 slice liter 35 bread protein 2 grams carbs 9 grams 0 grams of fat 2 grams of fiber = 35 calories

32 grams of peanut butter 7 protein 7 carbs 16 grams of fat 2 grams of fiber = 190 calories

giants instant brown rice protein 4 grams carb 33 grams fat 1 gram fiber 2 grams = 150 calories

totals

51 grams of protein 74 grams of carbs 19 grams of fat 18 grams of fiber = 575 calories

Grand total

118 grams of protein 148 grams of carbs 36.5 grams of fat 55 grams of fiber (too much fiber) = 1158 calories

**stingray72** · 10-10-2010, 02:25 PM

Im feeling really good at this calorie range and am recouping without staying sore. Ill be doing even better at building muscle if my true metabolic rate is 1400 a day while maintaining a 300 calorie deficit. ill know on october 14 th where I stand.

**stingray72** · 10-10-2010, 05:42 PM

Im looking forward to my workout and cardio tomorrow. I get to eat more too haha.

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