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View Full Version : 2007 Fat Obliteration Process..A New Beginning!



VegasTiger
05-18-2007, 08:31 AM
Hello Everyone,

It has Begun. The time is here for new changes in my life. I have gone from being the top of my game in 2004, to hitting ROCK-BOTTOM in 2005...

Now 2007 has been destined to be the best year of my life. At the end of 2006 I married my beautiful wife, I have kicked the alcohol (and other unmentionables), Started an new job in the Oilfield...and found out 4 months ago I am going to be a father.

The lord has given me a new beginning...I am ready to become a Champion, but I need all of your help.

This short journey of cutting this toxic fat off of my body will begin Today, and end October 7th. (The due date for my little one).

Then I will proceed to GROW until competing is in sight. (2-5 Year Journey)

I hope you will all follow and support me... I am going to the Gym today to get my BF%. I will post my diet and workout plan tonight with starting pictures.

BJW
05-18-2007, 08:32 AM
Congrats on your wedding and future fatherhood!!!

Now, time to get in shape! I'm looking forward to seeing your progress. Welcome to the boards. This can be a great motivational place.

JackDano
05-18-2007, 08:34 AM
Good luck man hit the gym hard.

mission551
05-18-2007, 01:19 PM
congrats on everything good thats happened in your life and good luck with your coming journey....i will try to keep up with your log

VegasTiger
05-19-2007, 06:56 AM
Ok, I went to the Gym last night and got my BF% and BMI.
Dude, I am worse off than i thought!

BF%: 18.8
BMI: 27.8

I have got alot of Work to do.. My next steps are to set up a proper diet.

This is what I have so far:

Meal1:
Pro Complex Protein Shake
1 Cup of Fat Free Milk
2 Egg Whites
1/2 Can of Spicy Rotel

Meal2:
1 Can of Chicken
1 Tsp of Mustard
1 Tsp of Cayenne Pepper

Meal3:
Pro Complex Protien Shake
1 Cup of Fat Free Milk
1 Can of Tuna in Water
3 Tsp of Cottage Cheese

Meal4:
1 Can of Chicken
1 Tsp of Low-Sodium Soy Sauce
1 Tsp of Natty PB (For Desert)

Meal5: (Post Workout)
Pro Complex Protein Shake
1 Cup of Fat Free Milk

Meal6:
3 Egg Whites w/ 1 Tsp of Mustard
1/2 Cup of Cottage Cheese

Nutritional Composistion:

Cals: 1765 <--it's low...its amazing considering the amt of food.
Protein: 212.5
Carbs: 25.5 <- this is low...but i need ideas to get the 40%.
Fat: 12.25
Sodium: 3565


Any Ideas? And how do i find out the 40/40/20 Rule...Should I use this rule?

VegasTiger
05-19-2007, 07:44 AM
BJW, JackDano, Mission551:

Guys I really appreciate your support. Thanks for following!

mission551
05-19-2007, 08:11 AM
Ok, I went to the Gym last night and got my BF% and BMI.
Dude, I am worse off than i thought!

BF%: 18.8
BMI: 27.8

I have got alot of Work to do.. My next steps are to set up a proper diet.

This is what I have so far:

Meal1:
Pro Complex Protein Shake
1 Cup of Fat Free Milk
2 Egg Whites
1/2 Can of Spicy Rotel

Meal2:
1 Can of Chicken
1 Tsp of Mustard
1 Tsp of Cayenne Pepper

Meal3:
Pro Complex Protien Shake
1 Cup of Fat Free Milk
1 Can of Tuna in Water
3 Tsp of Cottage Cheese

Meal4:
1 Can of Chicken
1 Tsp of Low-Sodium Soy Sauce
1 Tsp of Natty PB (For Desert)

Meal5: (Post Workout)
Pro Complex Protein Shake
1 Cup of Fat Free Milk

Meal6:
3 Egg Whites w/ 1 Tsp of Mustard
1/2 Cup of Cottage Cheese

Nutritional Composistion:

Cals: 1765 <--it's low...its amazing considering the amt of food.
Protein: 212.5
Carbs: 25.5 <- this is low...but i need ideas to get the 40%.
Fat: 12.25
Sodium: 3565


Any Ideas? And how do i find out the 40/40/20 Rule...Should I use this rule?

a few suggestions here. i think your total cals is too low, you need at least around 2000. let's say your doing 2000...a 40/40/20 rule would mean you get 40% calories from protein (around 200 grams) 40% from carbs (around 200) and 20 % from fat (around 45 grams) your breakdown right now is asking for trouble(aka lots of muscle loss) you might wanna check your math also
238 grams protein and carbs = 952 calories
12 grams of fat = 108 calories

which gives you a total of 1060 calories, so your math is of somewhere.

your sodium intake is a little too high as well. i noticed you have a lot of canned foods in your plan, i would try to replace those with natural clean sources.

as far as carbs go, you should prioritize getting carbs pre and post workout (slow digesting before, oats veggies etc. and fast digesting after )

there are some suggestions, hope they help, i would recommend getting atleast 2000 cals for now with a 40/40/20, i personally do a 45/35/20 protein carb fat ratio right now. i know it's a lot to take in but the results will be well worth it. congrats on getting started and all the best in the weeks to come...i will try and keep up with your log

mission551.

VegasTiger
05-19-2007, 08:18 AM
Thanks! Ok I will compose a new diet here shortly...

All of the food/calorie values are straight off the product...but i think i did the math wrong on excel.

Edit: Ahh ok here is the math problem.

New Nutritional Composisition:
Cals: 1765
Protien: 311
Carbs: 65.5
Fat: 22.75
Sodium: 4775

VegasTiger
05-19-2007, 08:46 AM
Now how does this look?

Meal 1
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
2 Egg Whites
1/2 Can of Spicy Rotel

Meal2
1 Can of Chicken
1 Tsp of Mustard
1 Tsp of Cayenne Pepper
3/4 Cup of Broccoli & Cauliflower Mix (Steamed)

Meal3
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
1 Can of Tuna in Water
1/4 Cup of Cottage Cheese

Meal 4 Pre Workout
1 Can of Chicken
1 Tsp of Low-Sodium Soy Sauce
1 Tsp of Natty PB
3/4 Cup of Cut Okra (Steamed)
1/2 Cup of White Rice

Meal 5 Post Workout
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
1/2 Cup of White Rice

Meal 6
1/2 Cup of Cottage Cheese

Totals:
Calories 2345
Protein 311
Carbs 207.5
Fat 22.75
Sodium 4585

Any Ideas...I will be switching out the Cans with Clean sources so its less salty.. But does this look better?

mission551
05-19-2007, 08:57 AM
Now how does this look?

Meal 1
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
2 Egg Whites
1/2 Can of Spicy Rotel

Meal2
1 Can of Chicken
1 Tsp of Mustard
1 Tsp of Cayenne Pepper
3/4 Cup of Broccoli & Cauliflower Mix (Steamed)

Meal3
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
1 Can of Tuna in Water
1/4 Cup of Cottage Cheese

Meal 4 Pre Workout
1 Can of Chicken
1 Tsp of Low-Sodium Soy Sauce
1 Tsp of Natty PB
3/4 Cup of Cut Okra (Steamed)
1/2 Cup of White Rice

Meal 5 Post Workout
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
1/2 Cup of White Rice

Meal 6
1/2 Cup of Cottage Cheese

Totals:
Calories 2345
Protein 311
Carbs 207.5
Fat 22.75
Sodium 4585

Any Ideas...I will be switching out the Cans with Clean sources so its less salty.. But does this look better?

definitely looks better, might wanna up the fat to your 20 % mark (at least 45) it's better to cut carbs rather then fat from your diet, as long as it's healthy fats (maybe get some from those clean meat sources ex. salmon chicken, etc. or just throw in a little more pb) but definitely looking better. you'll find that you'll do a lot of tweaking as u go along and figure out what works with your body. the only other suggestion i would make here is that you cut the dairy from your post workout meal, it slows the digestion of the protein. maybe replace it with a banana or some strawberries, but thats the meal you definitely dont wanna cut carbs from.

again...all the best and good luck on journey

VegasTiger
05-19-2007, 09:02 AM
Thanks man, I will do that. You rock brother.

VegasTiger
05-19-2007, 09:17 AM
Ok the Final Diet plan. (unless someone has other suggestions)

Meal 1
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
2 Egg Whites
1/2 Can of Spicy Rotel
1 Tsp of Natty PB

Meal2
1 Can of Chicken
1 Tsp of Mustard
1 Tsp of Cayenne Pepper
3/4 Cup of Broccoli & Cauliflower Mix (Steamed)

Meal3
Pro Complex Protein Shake
1 (Cup) Fat Free Milk
1 Tsp of Natty PB
1/4 Cup of Cottage Cheese

Meal 4 Pre Workout
1 Can of Tuna
1 Tsp of Low-Sodium Soy Sauce
1 Tsp of Natty PB
3/4 Cup of Cut Okra (Steamed)
1/2 Cup of White Rice

Meal 5 Post Workout
Pro Complex Protein Shake
1 Large Banana
1/2 Cup of White Rice

Meal 6
1/2 Cup of Cottage Cheese

Nutritional Totals:
Calories: 2420
Protein: 288.5
Carbs: 231.5
Fat: 35.5
Sodium: 3995

--- I plan to cut out Cans of Chicken and Tuna and Replace with clean sources to cut sodium next week.

heathershubby
05-19-2007, 11:45 AM
Great to see your about to embark on a great journey and I will follow all the way. I just want to say one thing about the diet. Some people find it really easy to eat the same thing everyday and some find it extreamly difficult. Be prepared to be one that finds it difficult and don't try to suffer through. You can meet the same macro requirments while adding some extreamly lean red meat and some eggs and egg whites ect. If you end up being one of the people who finds it easy to eat the same thing everyday it will be a bonus.

Good luck I am along for the ride.

cawiau
05-19-2007, 11:58 AM
Congratulations on your wedding and also the baby.

Wish you the best and I will have an eye on your thread.

Take care.

VegasTiger
05-19-2007, 12:16 PM
Thanks Guys I will do the same to yours. Hubby, your thread was the first I read, when coming to BB.com. I have been following, and congratz on your progress bro.

Cawiau, I am going to read yours now.

Thanks again for the support dudes!

VegasTiger
05-19-2007, 09:00 PM
Just got back from the Gym. Hit the weights hard for my 2nd day back.

Due to the change in my nutrition today, I have gained a considerable amount of weight tonight...but i will weigh in the morning and post any results.
-----------------------------
Saturday:
Biceps, Forearms, Calves

For Biceps...

Standing Curls:
3x55lbs (12 Reps)
3x45lbs (12 Reps)
3x45lbs (12 Reps)

Sideways Sitting Preacher Dumbel Curls: (Each Arm)
1x30lbs (10 Reps)
1x25lbs (10 Reps)
1x20lbs (10 Reps)
1x25lbs (10 Reps) <---My Pump was friggin Huge man, I was so excited to be back!!

Hammer Dumbel Curls: (Each Arm)
3x25 (12 Reps) <--At this point I could lift no more...LoL
--------------------------------------------------------------

For Forearms...

Sitting Dumbel Forearm Curls: (Each Arm)

2x20lbs (12 Reps)
2x25lbs (10 Reps)
2x20lbs (10 Reps)

I dont have any good ideas for more exercises for my Forearms..any ideas??
Maybe I should buy some "Grippers"

----------------------------------------------------------------

For Calves:

Sitting Calve Raises:

3x45lbs (10 Reps)
2x50lbs (10 Reps)
1x45lbs (10 Reps)

-----------------------------------------------------------------
After all of this I did a 30 Min...Medium intensity cardio on the tread.

9inch incline
3.5 on the speed...I kept my HR at 130 BPM, and burned a total of 245 Cals.
(according to the machine)

Man I am beat...Looking forward to my post meal now.

VegasTiger
05-20-2007, 06:26 PM
Just got back from the Gym, and had another awsome workout. I did Shoulders and Abs.

Shoulder Press (Machine Iso Warmup)
1x55lbs (10 Reps)
1x70lbs (10 Reps)
1x55lbs (10 Reps)

Lateral Raises (Machine Iso)
1x50lbs (10 Reps)
1x65lbs (10 Reps)
1x35lbs (15 Reps)

Sideways Shoulder Extension (each arm)
2x35lbs (10 Reps)
2x20lbs (10 Reps)

Dumbel Lateral Raises
3x20lbs (10 Reps)
1x17.5lbs (10 Reps) ...after this my shoulders were dying! LoL!
--------------------------------------------------------
For My Abs...

Sitting Crunch (Machine Iso Warmup)
1x45lbs (12 Reps)
2x65lbs (12 Reps)

Sitting Trapizoid (Machine Iso) (Each Side)
2x35 (12 Reps)
1x50 (12 Reps)

Kneeling Trapizoid (Machine Iso) (Each Side)
2x35 (12 Reps)
2x50 (10 Reps)

Straight Leg Lifts
3x(Leg weight) (15 Reps) ....And I was basicly quivering at this point. =P
-----------------------------------------------------------------------
Treadmill Cardio
45 Minutes (9 Inch Incline) (4.0 Speed)
Calories Burned: 432 WOOT!

---------------------------------------------------
Notes for the day:

I ate a crapload today, but kept to my 40/40/20 Rule...I burned all the calories on the Tread to try and compensate.
I weighed this morning...and am still stagnent at 189.0 Lbs...but I think its not a bad thing...I am actually seeing results in my belly fat already!
---------------------------------------------------
Food Tracker Consumption Values:

Calories: 3483 (Minus cals burned in workout and cardio = 2751)
Protein: 290g
Carbs: 274g
Fat: 133g

Percentages: 42/39/14 (%Pro/%Carb/%Fat)
---------------------------------------------------------
I Feel Better today than I have in a long time!! Thanks again for all of you who are supporting me.

Cheers! (with a protein shake in my hand.) =)

VegasTiger
05-21-2007, 07:56 AM
I was quite surprised considering my Sunday intake, but it looks like the time on the treadmill paid off!!

ROCK N ROLL!

VegasTiger
05-31-2007, 07:45 AM
I have been working my ass off, and I am now finally seeing some results.

Its the end of week 2 today and I will be getting my BF% today.

I'm excited to see how I've done...my belly is almost gone, and I'm starting to see cuts in my arms!

WOOT!

BJW
05-31-2007, 09:05 AM
I have been working my ass off, and I am now finally seeing some results.

Its the end of week 2 today and I will be getting my BF% today.

I'm excited to see how I've done...my belly is almost gone, and I'm starting to see cuts in my arms!

WOOT!

Sounds good! I was wondering how you were doing. I'll be looking forward to the numbers, but it sounds like you're really seeing results where it counts - the mirror.

VegasTiger
05-31-2007, 02:39 PM
Sounds good! I was wondering how you were doing. I'll be looking forward to the numbers, but it sounds like you're really seeing results where it counts - the mirror.

Thanks Man! I see we both are going to be competing in the BB.COM Cutting contest! Rock on dude!

By the way, I thought I would add to the log my supplements...

Supplements:

-SustEvol - Evolution Labs (I take Precautions!)
-Mens Multi - Double dose a day
-Liver Care - Double dose a day
-Milk Thistle - Litte Extra just incase
-2000mg of Vitamin C
-8Tsp of Flax Oil
-ON Pro Complex (Chocolate) PWO - 1 servings a day /w 5 reg meals
-Niacin 250mg a day
-1000mg of BCAA's 3x a day

In 2 Weeks i am PCTing with:
-Nolvadex Generic (Tomaxifen Citrate) - 20mg 2x a day
-(New) 6oxo Extreme - ergopharm
-SizeOn - by gaspari

The Amount of cardio I am doing is burning some muscle, so Im doing everything I can to combat it with supplements. I have also gone to a Hybrid-Keto Diet. Seems to be doing well!

VegasTiger
05-31-2007, 07:51 PM
Dude, I got the BF% checked tonight!!

17.4% <----WORK WELL PAID OFF!!!

I'm so excited this happend in 2 weeks man...
But I feel like Im about to passout...(guess I worked it a little hard tonight)

Night!

VegasTiger
06-01-2007, 11:27 AM
The time has come. I think the KETO Diet will do wonders for me, now that I have had my newbie gains for the last 2 weeks. I am really looking forward to my results.

NEW MEAL PLAN

Meal 1 5:30am
70g of Chicken Breast (Stewed)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal2 8:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
Pro Complex Protein Shake

Meal3 11:30am
1/4 Cup of Walnuts
1 Tsp of Flax Oil
1 Tsp of Flax Oil
Small Salad

Meal 4 2:30pm
70g of Chicken Breast (Stewed)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal 5 5:30pm
1 Tsp of Flax Oil
1 Tsp of Flax Oil
56g of Sirloin Steak
1/2 Cup of Fresh Broccoli

Meal 6 8:30pm
1 Tsp of Flax Oil
1/2 Cup of Cottage Cheese
Pro Complex Protein Shake


Totals (Macros)
Fat 68% @ 184g
Carb 2% @ 14g
Protein 30% @ 180.5g

KETO + Less Cardio = BF% DROP!!

I hope this works!

VegasTiger
06-01-2007, 12:33 PM
Before: 18.8% Bodyfat
http://bodyspace.bodybuilding.com/img/11073382/progresspic/33963.jpg
After: 17.4% Bodyfat
http://bodyspace.bodybuilding.com/img/11073382/progresspic/37717.jpg

JackDano
10-30-2007, 01:47 PM
looking good brother man from another land. good luck with the rest of you cutting plan man.

Ben16nz
04-10-2017, 04:56 PM
nice