Hi All
I started this programme today and just wanted to make sure it was the right one for me. Im 5ft 6 and 156lbs. My arms and legs are very skinny and all the weight seems to be on my belly. Body fat is 33.7%. I'm looking to lose the belly and get bigger arms.
I bought all the supplements and today I did both sessions of cardio, the weights and ate the following. .
Breakfast (9am) - oats with skim milk and 3 egg
whites
Lunch (1pm) - steak (fist size), 4 broccoli florets and 3/4 cup of brown rice.
2pm - musclepharm assault drink
Did my workout then straight after had a protein shake and added some creatine, glucomine in it. Also had that aminoblast in my water and drank that during the workout. These supplements are expensive here in the uk but I don't mind paying if its going to make a difference.
Dinner (7pm) - steak (fist size) and 4 broccoli florets.
I couldn't eat anymore, absolutely stuffed. Had a multivitamin and a 3 fish oil capsules too.
Mike
|
-
02-19-2013, 04:49 PM #6241
-
02-19-2013, 04:58 PM #6242
-
02-19-2013, 05:40 PM #6243
I'd suggest starting with 2500, do that for a week and see what happens. You want to lose about 1.5-2lbs a week. If you aren't in that zone, you need to make adjustments for the next week. If you lose less, then cut 20% of your carbs OR increase your cardio by 5 mins/session. If you are slightly over, don't make any changes. If you are drastically over then you need to eat more. You should never need to go below 1/2 a cup of rice for each meal. IF you need to break a plateau at that point, just add cardio.
"The only person you should try to be better than is the person you were yesterday."
"Nothing will slow your progress like a negative mindset."
http://www.youtube.com/watch?v=n2xn54Irp-o
-
02-19-2013, 06:16 PM #6244
You should consider going to the doctor to have your thyroid and blood sugar checked out. To eat so little and be 33% BF would suggest you may have some metabolic issues.
Just do your best to eat as much as you can until you get to where you should be. As long as you are losing less than 2lbs/week, keep doing what you are doing. If you start to lose more than that then you need to cut back on your cardio."The only person you should try to be better than is the person you were yesterday."
"Nothing will slow your progress like a negative mindset."
http://www.youtube.com/watch?v=n2xn54Irp-o
-
-
02-19-2013, 11:50 PM #6245
Hi
My diet before this program was embarrassing. I pretty much snacked day on chocolate and cakes all day.. and if I did eat something like a pizza ir would be just before I went to bed.. I'd even wake up in the middle of the night and usually ate a couple bars.
I actually play 7-8 hrs of competition badminton and I'd probably be much bigger if it weren't for that.
-
02-20-2013, 02:30 AM #6246
-
02-20-2013, 04:30 AM #6247
-
02-20-2013, 05:41 AM #6248
Good question. When I was snacking, it wasn't because I was hungry it was down to cravings. Does it take a while for your body to get use to this kind of diet if it's never been done before?
9:30am - Oats again and 3 white eggs + 2 fish oil and multivitamin
12:45pm - Steak (fist size), brocolli and half cup of brown rice.
Going the gym at 3pm. I have 3 hours of badminton this evening 8-11pm so didn't do any cardio this morning and don't think I need to straight after the gym.
Will get a meal down me at 4pm and 7pm. Maybe try 5 meals tomorrow. Should I have more than 1 protein shake a day?
Mike
-
-
02-20-2013, 05:49 AM #6249
yes it can take a while to get used to any diet. Its similar to that first time you start hitting the weights. After that first day, your hit hard with DOMS. eventually you won't be hit with soreness anything like that first few weeks, but in the end the pain is worth it.
Personally I have done several purges over the years and it always take some time for me to adjust mentally. I used to be hooked on the Mt.Dew, gone now. Chocolate, gone now. Salted everything, gone now.
The first few weeks are hard but stay focused and you will be much better for it!I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
-
02-20-2013, 05:52 AM #6250
do you have a smartphone? if you do, download myfitnesspal or loseit apps. Log everything and be as detailed as possible. From there you will be able to easily see what your protein levels are at. If they are high enough (I believe its somewhere around 1 gram of protein for every pound of you).... might be higher if your a novice lifter. Hit up the nutrition section for tons of helpful advice.
Another protein shake might just be a waste if you have your nutrition macro's where they need to be.I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
-
02-20-2013, 06:17 AM #6251
-
02-20-2013, 06:28 AM #6252
Downloaded that myfitnesspal..
Entered in the meals I've had today, plus the protein shake I'll be having the gym plus the badminton for tonight.
Goal: 1200
Food: +1187 (still need 2 add to meals)
Exercise: -498 (still need to add calories for strength from the gym)
Net: 689
It says my protein s 128g and I still need 64g for the day. I should get that from the last 2 meals so looks like I don't need an extra shake.
When I had a meal, I was eating a very large plate. I'd never get seconds or thirds. But as I say, it was always the wrong food. McDonalds, currys, KFC, bread then of course all the sugary chocolate, sweets and cakes.
-
-
02-20-2013, 07:14 AM #6253
-
02-20-2013, 10:33 AM #6254
-
02-20-2013, 05:52 PM #6255
Finished week 7 - got a little bit behind in the program but managed to drop 10kg (22lbs) overall. Happy with the training, my modified diet is going well and I'm usually throwing in a cheat meal once or twice a week, though these meals tend to be just bigger quantities of healthy food, had a great mexican vegan feast at a friends recently
Anyway, off interstate for business this week, so will be interesting to see how my weight goes off the diet but still trying to eat healthy, probably only cardio work during this week.
-
02-21-2013, 07:20 AM #6256
- Join Date: Apr 2011
- Location: Hyattsville, Maryland, United States
- Age: 39
- Posts: 16
- Rep Power: 0
Started this plan last Sunday 2/10. I am now on Wk2 Day12 and I'm not sure if I'm dropping weight like I should be (3.8 lbs). I have a tough time getting my cut calculations right for my diet. I read the whole article Emma-Leigh wrote and calculated ~2500 as my maintenance as I am 5'7", 181.2lb (82.2kg) and 19.2%bf as of this past Sunday. I started trying to keep my calories at 2000 using MyFitnessPal and my macros as follows: 200g/85g/100g Protein/Carbs/Fat. Does this seem right?
I am taking Optimum Natural Whey, NOW Adam Multi's, Optimum Amino 2222, CLA Extreme and pre-workout I take TwinLab Nitric Fuel and GNC Amplified Muscle Igniter which actually really keeps me focused and helps my reps. I keep reading that supplements aren't really necessary, but I am also reading that creatine is the most effective supp for building lean muscle (while adding water weight) and I don't take creatine.
Diet and supps have mind = blown. I could use some advice...Last edited by kapitol; 02-21-2013 at 07:43 AM.
I can do all things through Christ who strengthens me.
If you don't know what it is to fail, how will you ever succeed? Tomorrow is not promised.
-
-
02-21-2013, 08:02 AM #6257
what do you need help with. It looks like you have a basis down fairly well. It takes time to drop weight. Sometimes it comes off fast, but the majority of time it takes time to lose weight. How long have you been at it? You don't want to drop too much weight per week, but a goal of a half pound to a pound at the max is around where you want to shoot for.
As far as suppliments go you need a good multi-vitiman, Creatine, and maybe whey protein if you find that you are lacking in your daily intake of protein. IMO I would rather get protein from natural food sources and not a bag, but sometimes you have to do what you have to do. The rest of the stuff is (sorry to say since you appear to have already purchased it) just fluff. It provides a minor boost here and there, but not really worth the cost. That being said, I take a preworkout and I would also recommend it becasue of the focus levels and energy it gives me (since I'm up a little early...)I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
-
02-21-2013, 09:16 AM #6258
-
02-21-2013, 01:25 PM #6259
-
02-21-2013, 02:10 PM #6260
-
-
02-21-2013, 03:33 PM #6261
-
02-21-2013, 06:49 PM #6262
Hello everyone,
I am new to the site and very new to working out.
I have a question in regards to when to take my after workout protein shake. I have a lot of weight to drop and was planning on doing only a 10min cardio warmup before the workout and 30min cardio after. So when should I take my post workout shake. Should I do it after lifting and then proceed to 30min of cardio or should I do it at the very end of the workout, after my 30min cardio.
Thanks guys
-
02-21-2013, 07:37 PM #6263
-
02-21-2013, 08:10 PM #6264
Finished week 6,down from 75.7kg to 71.3kg this morning,lost 1.1kg from last 2 weeks.
Diet is going good,reduced oats to 3/4 cup and and only fibrous carbs in last two meals and cardio incresed to 25m twice a day.
Mentally strong,physically not bad,however,when i did chest and shoulder this week,i found some strenght reduction,so a bit demotivated about this. Can't see much changes in the mirror, which i really find it hard to swallow...
-
-
02-21-2013, 08:28 PM #6265
From week to week, you will get days where you will be more tired and weaker. It may be the amount of sleep you had, water intake, meal timing etc. Some degree of weakness is also normal because you are on a long cut. So I wouldn't worry so much at this point. IF it's a constant problem, then at that point you may need to address things. The best way to measure progress is BF%. As long as you are seeing that go down then you are fine. What BF% are you now?
"The only person you should try to be better than is the person you were yesterday."
"Nothing will slow your progress like a negative mindset."
http://www.youtube.com/watch?v=n2xn54Irp-o
-
02-21-2013, 08:50 PM #6266
-
02-21-2013, 09:36 PM #6267
The problem is that the intensity of Kris' workout is too much on an empty stomach. It will be too catabolic as well. To get the most out of the training you do need to get a light meal in. Even if it's a protein shake with oats blended into it.
A pre-workout has nothing to do with giving you calories. It's basically caffeine and a few other things to assist with focus and pump. I'd recommend Craze Raspberry by Driven Sports as a pre-workout."The only person you should try to be better than is the person you were yesterday."
"Nothing will slow your progress like a negative mindset."
http://www.youtube.com/watch?v=n2xn54Irp-o
-
02-22-2013, 04:26 AM #6268
I'm an early morning guy as well. I have 3 scrambled eggs at least 30 minutes before I go in. You don't want to eat too much, but you need the fuel to burn. I've never been a fan of fasted workouts. I also currently use Jack3d as my preworkout. I take it because I work out in the morning and need that push to get moving. There are several preworkouts out there, some with stim products in there, some without the stim. I prefer the stim because it gets me moving better...
I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
-
-
02-22-2013, 06:19 AM #6269
- Join Date: Apr 2011
- Location: Hyattsville, Maryland, United States
- Age: 39
- Posts: 16
- Rep Power: 0
I just wanted to make sure my calculations seemed right (even though I'm a math major). I messed around with the Bizzy Diet for 3 wk in January, but started Kris' program last Sunday.
So I have a multi-vitamin and I take the natural whey to compensate for protein. I'm working on getting more protein from food now. Like I said diet is the biggest challenge for me.
That being said... which type of creatine(monohydrate, hcl, etc..) should I go for? Do I need to compensate for creatine water weight gain with cardio? Suggestions for a pre-workout? I want to stay away from artificial sweeteners and I want to get down around 10% bf by the third week of April.I can do all things through Christ who strengthens me.
If you don't know what it is to fail, how will you ever succeed? Tomorrow is not promised.
-
02-22-2013, 06:21 AM #6270
Similar Threads
-
12-Wk Hardcore Daily Video Trainer by Kris Gethin
By Kaged Muscle in forum Workout ProgramsReplies: 7036Last Post: 01-08-2019, 11:42 AM -
Kris Gethin "Your 12-Week Daily Video Trainer"
By EbonX in forum Workout ProgramsReplies: 2Last Post: 05-06-2012, 04:23 AM -
Opinionabout 12 Week Daily Trainer With Kris Gethin ?
By dcalinescu in forum Workout ProgramsReplies: 4Last Post: 10-21-2011, 09:21 PM -
Post Your "Hardcore 12-Week Daily Trainer with Kris Gethin" Results Here
By jslam96 in forum Workout ProgramsReplies: 6Last Post: 05-14-2011, 07:39 PM -
Post Your "Hardcore 12-Week Daily Trainer with Kris Gethin" Results Here
By jslam96 in forum Post Your Pictures and Introduce YourselfReplies: 2Last Post: 03-19-2011, 11:28 PM
Bookmarks