HAAM, I'm Transforming

[ShackledOrphan]

I started my current routine on May 20th, 2013.
Switched from unhealthy eating habits on May 1st, 2013.
Daily morning weight is recorded.
Weekly pictures (Every Sunday.)
Most meals have become food porn.
No cheat days.
Started with 3 days on & 1 day off; will be switching to 6 on 1 off this Sunday, June 2nd.
No legs, all upper body workout, minus squats.
No cardio is done in the gym.
Every workout consists of 30-45 minutes boxing and 30-75 minutes in the gym. Some days I box then lift and vice-versa.
I ride my road bike once a week or so.
When I do something, I go 100%, I'm always learning.


About me:

A/S/L! A/S/L!! haha 28/M/IL
Starting weight: 280lbs
Height: 6'5
Occupation: Starting a family farm (Only a year old!) and a glorified culinary grad / chef.


Goal:

My washer broke so I need my AB's to get the job done, wink.

If my humor really is that bad I'll spell it out for you: "Sticking with it till I get ABS".....tired of my breaks locking up. har har. Seriously, AB's.


Food Consumption Includes:
(Almost all organic) (And there's way more than listed, this is just a general list of items you can find here at all times!!!)

Chicken (I raise organic free range chx)
Rabbit (ditto)
Ground turkey, the leanest offered at the store
Stoneyfield yogurt, Low-fat or fat free
Cottage Cheese, Low-fat
Apples
Kiwi
Grapefruit
Cantaloupe
Spinach
Black beans, Low-Sodium
Bell peppers, all colors
Cucumbers
Carrots
Brown Rice
Whole grain bread
Whole grain tortilla
Beef, Only steaks
Pork
Peaches
Strawberries
Bananas
Sweet Potatoes
Horizon Chocolate milk 1%
Skim Milk
Silk Almond Milk
Stove-top popcorn
Walnuts
Pistachios
Almonds, lightly salted
Coco butter, Cold pressed Extra Virgin
EVOO
Asparagus
Whole Wheat pitas
Frozen mixed veggies, in steam bags for convenience
Eggs (All from my layer flock, the best.)
Turkey Bacon
PB&J's
Turkey or Roast Beef sandwiches
Hemp Cereal
Instant Oats, I add honey and dried cranberries sweetened with apple juice, walnuts occasionally. (yum)
Avocados (Guac mmm)
Tomatoes
Sunflower seeds, pre-shelled
Roasted Red Pepper Hummus (I make it with yogurt, replaces most of the EVOO)
Whole grain pasta (I use marinara, seasoned plain yogurt, or a low fat salad dressing like Asian Ginger or Balsamic)

I prep a lot of food because I've found convenience is necessary to any diet/routine. I make excess of everything so I have meals for on the go. I also keep a lot of RTD Muscle Milks in the fridge for convenience. I can make a meal out of odds and ends, and everything is full of flavor. Not only am I cooking for myself but I also cook for my friend who is working out with me for 90 days. Which is a double whammy for him because Im also teaching him how to cook! I feel like im always eating since I started, I can feel my body crave nutrients, ITS AWESOME!

I couldnt tell you how many meals I eat a day because it varies, 3-9 meals a day. I dont count calories, I just eat if I have room in my belly. Seriously, Im always snacking and making food its ridiculous how much I annihilate. I figure since my activity level is extremely high and everything I eat is healthy, it really doesnt matter. I eat like a king, quality flavor. My workout buddies jaw drops and taste buds explode after every workout session, Im starting to think he only works out so he gets to eat these meals. har har. Every meal is consumed within 45-60 minutes after a workout.


Thoughts:

I dont do legs or cardio in the gym, my reasoning being this; Im 6'5 thats been carrying around 280 the past few months that bikes, work on my feet daily doing manual labor nonetheless, and I get plenty of cardio from boxing. As stated I'm going HAAM, Hard As A (pardon my French) Mother****er. 30-45(sometimes 60) minutes of boxing that is GOGOGO between the heavy bag and focus mitts with my friend. Boxing is something Ive been doing on and off for the past 3-4 years for fun, it doesn't even seem like a workout honestly, I LOVE it. I will be purchasing different bags for my basement soon. We do spurts, in 30 second intervals, of hitting the bag continuously, then go straight to the focus mitts for 2-4minutes at a time.

I go from boxing to the gym (Usually) or gym then boxing, either way it ends with face stuffing. har. har. I stretch for 10-15 minutes before boxing and another 10-15 minutes of stretching at the gym, medicine ball and all. 7 minute drive to the gym

Since the start of my transformation on May 20th, Ive developed the workout routines for my friend and I. They've been 12-8-FAIL(3) Sets for the most part. All super-sets, 12 being lighter weight and FAIL the heaviest (obviously.) no breaks, we go from one exercise back to back, ect. On Sunday I will get a routine from my former boxing partner, who recently moved far far away out in Cali to start his own Physical Trainer enterprise. This routine is designed esp for my goals and I will post the routine, in full, soon.

Supplements:

Alive Mens Multi-vitamin Ultra Potency (I highly recommend this Vit. Ive compared its values to dozens and dozens of other Multis, nothing compares.)
GNC Whey (Shes a biggin, like 3-4#s) Got this as a present, so im making due with it.
RTD Muscle milks, I have 20g and 30/32g protein drinks.
Muscle Milk Whey protein powder.
VegaOne Meal replacement. (Vegan, I recommend their products.)
Cold-Pressed Flax seed oil capsules (Allergic to some fish so fish oil burps make me gag).
Vega gelatinized Maca root powder (quality vs quantity on this product)

Looking into Acai pulp/puree (Sambazon), VegaSport pre-workout, pomegranate powder, and an unflavored BCAA powder. After these protein powders are finished I plan to switch back to GNC Wheybolic 60 (ive used before and liked the results more-so than others) and/or a Mass gainer of some sorts, not really sure what to get at the moment.

I mix my VegaOne MR with protein powder and one scoop of maca right when I wake up (sometimes with yogurt). Then I drink protein shakes (also, some with yogurt) 5 or 6 times a day not including the breakfast shake. I drink one shake 45-30m before the workout (box/gym) and usually one after the workout, the other 2 or 3 shakes are consumed randomly throughout the day and one before bed with yogurt.

I always feast after working out whether its in the AM or PM. I aim for 300G of protein, and dont count other nutes/macros, I do aim for 3000k/+ calories. My reasoning being that Im highly active at work and go HAAM at the gym/boxing and I dont want my body to use ANY of my muscle for fuel, I want to gain mass....shredding/losing fat comes as a bonus. Although I dont think Ive been eating enough the past week, I've lost 2 pounds in the last 7 days, need to check into that.






Being a trained chef, raising a lot of my own organic food, and having a HAAM mentality while working out should give me the edge that's needed during this life changing conquest!! Embark on this journey with me, my goal: AB's!




More to come,
Me.

[ShackledOrphan]

Any and all advice welcome! I may have a new join date but ive been using this site and forums for learning for years. I will post the new routine soon.

[gracielou]

A chef!!! Please post pictures of your meals every once in awhile Hope by the end you reach you goal.

[ShackledOrphan]

A chef!!! Please post pictures of your meals every once in awhile Hope by the end you reach you goal.

Well im working out with a professional photographer, so I should have a few good pics laying around! hehe Will post them when I have time/get them.

I f*cking rule, just made this tonight and ate it with whole grain pita and carrots. NOTE: When I post recipes I dont give exact measurements, they are estimations. I wing everything when im in the kitchen, ill do my best to tell you exactly how I make my recipes.

Coconut Butter Guacamole by Ryan

2 Whole Avocados
2-2.5 TBL Virgin Coconut Butter (dont melt)
Red or white onion, chopped
Tomatoes, cubed
Hot sauce, to taste
garlic powder, sprinkle/~1tsp
onion powder, sprinkle/~1tsp
pinch of salt
1.5 small limes or 1 whole lime (You can use a lemon, but Lime taste better with the coconut butter so I highly recommend using lime.)
You can add jalapeno or your favorite pepper for spice instead of hot sauce, just remember the seeds and pith (white inside peppers/citrus) is where you'll get the spicy heat.

First let me say, "DONT MIX UNTIL THE VERY END"!
Cut Avocados in half, remove the seed/pitt. Use a metal spoon to scoop into bowl. Add the Virgin Coconut butter, tomatoes, chopped onion, hot sauce to taste, garlic and onion powder, salt, and lime juice! Use a metal fork to mix. I like my guacamole chunky, the way it should be consumed, dont over mix. I cut all veggies into decent size chunks, nothing too small because I like the crunch of the onion and the juiciness of the tomato chunks.

The hint of coconut is delightful in this and adds even more much needed omega fats, this is a must in everyone's health conscious fridge!




Any questions feel free to ask in here or via PM. Maybe ill spoil everyone and post my Turkey-Mex dish that will supply you with ready to eat meals through out the week, a favorite for many family and friends.

[ShackledOrphan]

Pretty disappointed that I have to cut juice out of my diet, will only eat whole fruit from here on out or until I finish my carton of grapefruit juice

[ShackledOrphan]

Just made an omelet. sauteed mixed chopped peppers, mushrooms, and spinach. Topped the omelet with plain yogurt that i seasoned with onion&garlic powder, white pepper, and hot sauce. mmm protein overload.

Next up, my meal replacement shake by VegaOne with almond milk, gelatinized maca root, and yogurt.

[ShackledOrphan]

Hit the bag and focus mitts hard a little while ago for an hour, really worked on speed. I also did a handful of exercises with a heavy resistance band for 20 minutes as a warm-up and in-between/after each round on the bag and again after focus mitts, repeat. May hit the gym later, after this food is digested.

[ShackledOrphan]

Didn't workout last night, instead I sat at home ate some more food and went to sleep. Which is okay because I will lift & box hard later tonight!

[ShackledOrphan]

Im also excited for tonights dinner, half of a big 'ol ribeye and sauteed spinach and onions. I seasoned the steak with "Chef Pauls Blackening Seasoning", which is a staple on my spice rack, anyhow its been seasoned for a few days so itll taste nice after I broil it! Im also considering sweet potato fries, but in moderation so I can save half for tomorrows lunch.

[ShackledOrphan]

Allergies are killing me today/tonight, hope this wont affect my workout! Im going to pick up allergy meds in the AM I cant stand this, first year with allergies, YAY for me!

[ShackledOrphan]

Just had a GT's mango kombucha, yummmmmm

[gracielou]

There with you on the allergies. No fun at all.

[ShackledOrphan]

Yeah I bought ClaritinD today and im brand new. Man what a process just to buy the meds, bummer that I have to buy them every 10 days. My allergies were horrific last night but I manned up and went to the gym for 45mins, which Im amazed that I made it that long honestly. I've been addicted to working my delts, traps, and triceps in the gym. Luckily my diet and protein intake keep me energized making recovery damn near instantaneous, "soreness" last less than 18hours.

I plan on taking measurements tomorrow along with photos. Which works out well, because I signed up for the 6 week Cor challenge. So now I can win 2 comps, GO ME!

[ShackledOrphan]

Im starting to rethink my nutrition strategy. So far I've had good results with what im doing, which is straight up eat as much possible. Everything consumed is healthy, no cheat days or meals, and I roughly eat 8-10 times a day which includes snacks. Only nutrient I've kept an eye on has been protein intake, which ive come up with 300G daily. This number is an educated guess, I may need to take more but im not sure. Mind you that I do manual labor, im always on the move at the ranch; whether its building, animal chores, cutting down trees, chopping wood, ect. EVERYTHING & ANYTHING. heh. Then on top of that Im boxing hard with very little stand around time for 45-60mins and hitting the gym, again, hard for 45-100 minutes. Maybe I should aim for 350grams and see if theres a difference?

Thoughts anyone?

Im trying to bulk up for now so I dont need a deficit, and its an extremely clean bulk, so I'm able to lose fat and gain muscle. But all efforts are on gaining muscle mass. In the future I will count macros to lose weight, until then I eat!

[ShackledOrphan]

Thank you Ladies!


Egg Bruchetta with balsamic glaze and grated Asiago cheese. I actually made this when I had nothing to make, its so random. Its on whole wheat hot dog buns haha which I toasted prior to putting the eggs on top. mmmm


Seafood delight on the Egg. Stuffed Shrimp with homemade chipolte peach BBQ sauce & Jack Daniels Glazed Salmon on a Cedar plank. The shrimp are a favorite with everyone thats fortunate enough to be over at the time and always requested. Ive actually won a cooking competition with something similar :O

KK now that I can post pictures on the forum expect a lot more in the future!

[ShackledOrphan]

Only boxed tonight and it felt 'slow' and I know why. Workout buddy and I made a high carb dinner without the patience/time to let the food settle, a little over an hour before we started a 20m stretch routine. We should've waited another hour, our intensity wouldve shot through the roof. Im usually pretty good about timing macro with workouts, but we simply didnt have enough time tonight. So the sluggish 1-2-Duck 30-40 minute boxing session will have to do for the day. Plus I found out during a focus mitt routine that tonight was our day off....

[ShackledOrphan]

How did I not realize tonight was the day off? I dont even keep track which days I can sit back and relax. Tonight would have made a fine night to have off too, my shoulders were pretty sore/tired while we boxed.

Wish I took pictures of the ribeye my buddy and I split. We also ate whole grain spaghetti with spinach, black beans, and a seasoned plain FF yogurt/tomato paste sauce. Which turned out really well if I do say so myself, and lucky me, I have leftovers for tomorrow!

[ShackledOrphan]

Stove-top popcorn is awesome, and cooking it with coconut butter makes even better tasting.

[gracielou]

Food looks awesome!!! Nothing wrong wit bumping protein up at little. Might want to add in another serving of carbs too if you are not worried about being in a deficit right now.

[EjnarKolinkar]

Stove-top popcorn is awesome, and cooking it with coconut butter makes even better tasting.

I love making popcorn on the stove top with coconut oil. A little powdered cheddar and some green Tabasco are my chosen toppings.

Have you considered using a Macro Tracking site like Myfitnesspal, or fitday to track your intake of calories, protein, fats, carbs? It has been invaluable to me.

[ShackledOrphan]

I love making popcorn on the stove top with coconut oil. A little powdered cheddar and some green Tabasco are my chosen toppings.

Have you considered using a Macro Tracking site like Myfitnesspal, or fitday to track your intake of calories, protein, fats, carbs? It has been invaluable to me.

Im really starting to consider it, esp after looking at my daily weight flux. Since Ive started dieting and exercising I really didnt think it would matter all that much, but the more I read about marco counting/calculating I feel that jumping on the boat will be the best thing for me. Everything Ive eaten has been lean and healthy, but getting my weight stablized will prob help give my metabolism that extra boost. Recently there have been some days that Im not all that hungry (like right now) but I have to force myself to eat and it becomes an uncomfortable feeling after awhile, tiring almost. So here has been my weight flux since May 20th:
280
278
282
278
279
278
278
279
279
278
276
274
277
276
274
277
276
278
278
278
280
278 (June 7th, today)

Or is this normal? Would counting macros stabilize my weight? Will I get a better bulk by counting macros (vs not counting)?

[ShackledOrphan]

I love making popcorn on the stove top with coconut oil. A little powdered cheddar and some green Tabasco are my chosen toppings.

I love green tabasco!

[ShackledOrphan]

har har har

[ShackledOrphan]

Theres "Egg 'n Toast" and then theres cough cough my version "Egg 'n French Toast". Although its more of a Monte Cristo (spice-wise), I used white pepper, garlic powder, onion powder, black pepper, salt, and a wee bit of cayenne pepper & brown sugar. Its still french toast (not Monte) because there is no flour in the batter, its just eggs, spices, and milk (I used almond milk, you can use anything, even cream.)




Which gives me an idea, I could put protein powder in the batter next time for a Protein Monte Cristo, genius I tell you!

[ShackledOrphan]

Alright so I think I calculated BMR, TEE, and macros:

BMR=2358
Lean BMR=2107
TEE=4245
Lean TEE=3792

Macros per day:
Fats:204G
Protein:381G
Carbs:826-1079


Used Mifflin stJeor to calc BMR
BF% is an estimate
127Kg
195.58cm
28yrs old


I didnt add 10-20% for gaining mass yet....

Do these numbers look correct?

[ShackledOrphan]

Did 5x5s pretty hard today for the first time, excited to hit the gym ASAP tomorrow after im done working. Also plan to hit the bag and possibly go on a bike ride with friends. I feel fantastic and I'm starting to see results in the mirror.

Lol I bought another gym membership today, I left my gym of choice card at the ranch and had to lift! It's crazy awesome how motivated I've been since May 20th, the craving to do hard lifting is flowing through my bloodstream. Will also buy MASS gainer sometime this week, thinking optimum nutrition as I'm finding it hard to consume enough calories, starting to lose hunger which is no good (& annoying).

Anyhow sleep well muscles, I'm starting a 10m roll out of bed routine in the morning! (read an article on bb.com about the benefits, so I'm putting it to the test.)

[gracielou]

Alright so I think I calculated BMR, TEE, and macros:

BMR=2358
Lean BMR=2107
TEE=4245
Lean TEE=3792

Macros per day:
Fats:204G
Protein:381G
Carbs:826-1079******Is this grams or calories?*********


Used Mifflin stJeor to calc BMR
BF% is an estimate
127Kg
195.58cm
28yrs old


I didnt add 10-20% for gaining mass yet....

Do these numbers look correct?

Is your carbs listed grams or calories?

[ShackledOrphan]

Is your carbs listed grams or calories?

Im pretty sure its grams, but I posted in the forum that informed me how to calculate the totals and a fellow told me my macros listed = 6-7000 calories, which is what i calculated 4cal/protein&carbs, 9cal/fat. But Im still unsure if any of this is correct. Thoughts?

http://forum.bodybuilding.com/showth...hp?t=121703981

Thats the link I am referring to.

3360 calories = 204G fat and 381 protein. So do I take my estimated lean TEE of 3792-3360= 432/4 (carbs)= 108G of carbs. So I should prob use normal TEE of 4245-3360=885/4=222G of carbs. Possibly just confusing myself even more at the moment. The 381G of protein sounds about right for my needs that I do know, so maybe cut off 50G of fat to get 110ish more carbs for 230Gish total?

Not sure how all this works...amateur right here. Bear with me.

[ShackledOrphan]

On another note I discovered a nifty trick for protein shakes, (im sure others have noticed this, but I just recently found out) after you mix the protein with the liquid throw it in the freezer for 10-15minutes and there wont be anymore clumping issues. I have a mint choc chip powder that clumps, put in the freezer, and voila! after a 5 second re-mix no clumps. Anyhow thought id share.

Went hard today, again, but spent a majority of the time hitting the bag and focus mitts. Jason and I started at the gym today, roughly 30 minutes, for some serious stretching and AB cable crunches. After the short drive to my place which was 10-15 minutes, we warmed up for 10 minutes, wrapped our wrists, and started rotating on the bag @ 30 second intervals of non-stop combos/punches. Id have to say we've made a lot of progress, 3 weeks ago we were out of breath and sore at a measly 15 seconds, and here we are doing double that. We havent been boxing as much as we'd like to, but gym visits 6 days a week eats our free time. The past week we've boxed about every other day, which still isnt bad and is actually prob a good thing, hehe, my arms get tired after 30 minutes bag and glove work.

I also forgot to workout after my alarm went off in the AM, will try to remember tomorrow!! (May need to buy sticky notes hahahaha, seriously though.)

[gracielou]

Im pretty sure its grams, but I posted in the forum that informed me how to calculate the totals and a fellow told me my macros listed = 6-7000 calories, which is what i calculated 4cal/protein&carbs, 9cal/fat. But Im still unsure if any of this is correct. Thoughts?

http://forum.bodybuilding.com/showth...hp?t=121703981

Thats the link I am referring to.

3360 calories = 204G fat and 381 protein. So do I take my estimated lean TEE of 3792-3360= 432/4 (carbs)= 108G of carbs. So I should prob use normal TEE of 4245-3360=885/4=222G of carbs. Possibly just confusing myself even more at the moment. The 381G of protein sounds about right for my needs that I do know, so maybe cut off 50G of fat to get 110ish more carbs for 230Gish total?

Not sure how all this works...amateur right here. Bear with me.

That is why I asked, I came up with close to 7,000 calories. Yes, would reduce fats like you listed so you can get more carbs in.