My cut to 10% body fat

[2010gt1]

well here we are ladies an gentleman, I did a reverse diet thread and it was going great. but then I had a huge 4th of july weekend full of drinking alcohol and eating every single thing in sight, I said to hell with the macros for that LOL. long story short. I'm at an all time heavy of 207.2 lbs as of today 7/8/13 and I really want to lose this gut I have and see some abs. I'll be eating around 2700-2800 cals a day. in hopes to lose about 1-1.5 pound(s) a week. I'm pretty sure my TDEE is around 3400, I work out for 2 hours every single day and take no days off. macros will be 45 carb, 30 protein, 25 fat. I'll keep you up to date daily. I weigh out EVERYTHING, so the macros are pretty damn accurate FYI

Yesterday 7/7/13: macros 2802

Breakfast: Quinoa and brown rice ( don't hate haha)
2 scoops muscletech whey protein
quaker chewy granola bar

Lunch: Fiber one cereal with 2% milk
8oz coconut water
1 English Muffin w/ slightly more then 1tbsp coconut oil
7 servings of egg beaters

Dinner: I went to a restraunt/bar for a friends 21st bday so I tried to guess macros here

Chicken Breast 6oz w/ marinara sauce
1 cup of cooked white rice
steamed 1/2 cup of broccoli, 1/2 cup of carrots

Salad: 2 cups of romaine w/ italian dressing



4th meal: two servings of egg beaters, 1 whole egg 1 tbsp coconut oil
muscle tech whey protein 1 scoop
cliff kids granola bar
Fish oils

calories: 2802

Macros:

74 fat 347 carb 187 protein

worse gym session in a long time.only went 1 hour 15 minutes and felt so groggy from drinking. weigh in was 207.4

[2010gt1]

Today 7/8

breakfast: Fiber one Cereal w/ 2% milk
2 slices seeded bread w/ 1tbsp of coconut oil (made it into cinnamon toast mmmm)

Lunch:

2 cups brown rice
6.4 oz chicken breast

workout...started off kind of groggy but once I got warmed up it went pretty good, I'm getting back to normal now. went a little over 2 hrs, chest triceps and some abs. good ****

weigh in 207.2

post workout meal:

Simply potatos hashbrowns 155g
egg beaters, 6 servings
2 slices of Toast

Dinner:

1 soft taco, w/ 4oz cut up chicken breast, 100g of guacamole
7 servings of egg beaters
1 piece of toast w/ cinnamon
14oz of unsweetened almond milk
6g of fish oil

calories: 2741

Macros:

74 fat 329 carb 194 protein

[2010gt1]

7/9

Breakfast:

6 servings of egg beaters
60g of fiber one honey clusters with 1% milk topped with truvia, for that sugary taste mmm
123g (about 2 servings) of left over hashbrowns

pre workout:

7oz chicken breast
almost 2 cups of brown rice (67g of carbs)

Workout: LEGS

Today was the most intense and hard leg workout I've ever had. I chose to try: The Rock's leg workout. and I almost threw up.

it consisted of:

Squats:

15 x 95
12 x 135
10 x 155

Keep in mind I had a back injury so I'm easing my way into heavy weight with squats

Hacksquats:

15x 90
12x 180
10x 250
7 x 250

leg press

15 x 360
12 x 450
12 x 450
12 x 450
10 x 450

Walking lunges, 20 steps each, 3 sets with just 20lb dumbells

my quads were shot after this.

then I did leg extensions:

130 x 8
100 x 8
75 x 8

Calve press

25x 50
25x 70
25x 90

dumbell calve raises

40 x 25
50 x 25
70 x 25

Hamstring curls. I did this instead of romainian dead lift since I can't attempt right now from back issues

100x 15
120x 15
130 x 10


Hardest leg workout ever. I might need to split it because just after quads my body was dead, and I thought I was going to puke.

Post workout:

1 Banana
7 servings egg beaters
5 rice cakes
2 pieces of wheat bread with 1 tbsp coconut oil

Dinner:

6.3 oz chicken breast
2 pieces of wheat bread with 2 tbsp of coconut oil turned into cinnamon toast. god this is good
6g of fish oil

Calories: 2748

Macros: 77 fat, 325 carb, 193 protein

Weigh in today was 207.6. I had a lot load of sodium today though

Stay tuned!

[2010gt1]

7/10/13..........weigh in 205.4 weird.

breakfast:

5 servings of egg beaters
1 cup of oatmeal
Fiber one honey clusters with 1% milk

pre workout meal:

5.2 oz chicken breast
1 cup of oatmeal from myoatmeal.com! yum

workout: Back and biceps Great workout. went for 2 hours until I couldn't do anymore. weigh in was 205.4....odd

Post workout:

1 banana
6.5 oz chicken breast
5 rice cakes

Dinner:

3oz of whole grain pasta
1tbsp olive oil
4tsp of parmesan cheese

6.2 oz chicken breast
100g of avocado
1 tbsp of coconut oil
6g fish oil

calories: 2811

Macros: 84 fat / 327 carb / 198 protein

and the beat goes on!

[2010gt1]

7/11/13: weigh in: 203.8

All of this excess is water weight. I was 202.4 last friday, then stuffed my face that night and the night after at two huge family parties. came back as 207.4....so all this is def. water weight, thats why its so drastic lol

Breakfast:

Fiber one honey clusters with 1% milk (yea i eat this **** a lot i know)
1 cup of Pumpkin oatmeal. it wasn't that good. I messed up the recipe
5 servings of Egg beaters

Preworkout:

1 cup of oatmeal
6.2 oz chicken breast

Workout: shoulders and triceps

Great workout for both. odd combo I know but my triceps are a big lagging body part

Post workout:

free 7-11 slurpee! they had the low cal version too (12g of carbs for the whole thing)
1 banana
4 rice cakes
3oz pasta w/ 1 tbsp olive oil
7oz chicken breast

Dinner:

2 pieces of wheat bread pan fried with mmm
a little over 4 tbsp of peanut butter
1 tbsp of coconut oil for the crispy crunch mmm
4 oz chicken breast
6g fish oil

well I went over my calories today not by much tho..oh well yolo right? that grilled peanut butter sandwhich was worth it. so good

Calories today: 3,154

macros: 99 fat /371 carb / 211 protein

[2010gt1]

7/12/13.....Weigh in 203.4

short workout that day. only around 1 hour 15 minutes.

well my macros were around 1900 in the afternoon. and then I went camping with a bunch of my friends and still kept track somewhat. it was around 3000-3200


7/13/13: No gym today. was still camping with friends. I still kept track of my macros though for the most part. they were around 3,000 give or take

I also got a bodybugg recently. and this thing is really cool! stay tuned for what this thing reads on how much I burn a day

[2010gt1]

7/14/13 weigh in 203.4

Breakfast:

1.25 cups of brown rice
6.5oz chicken breast
5 rice cakes

Lunch:

1 cup oatmeal w/ sgr free pudding mix
nature valley granola bar
6 servings of egg beaters

Workout: Chest and triceps and finished with some stretching.....workout time 2.5 hrs. yes that long

post workout:

1 Banana
1 dymatize Iso 100 protein shake

Chipotle burrito!! ****in good as hell

I got chicken, brown rice, veggies, guacamole and salsa yum

4th meal: Fiber one honey clusters cereal w/ 2% milk

5th meal:

5 servings of egg beaters
3 slices of turkey bacon
2 pieces of bread with 2 tbsp of coconut oil. BOMB
7.5g fish oil

Calories: 3462

Macros: 100 Fat / 410 Carb / 228 Protein

I'm going to up my calories to 3400-3500 for a week and see how my body reacts. My bodybugg said I'm burning 4600!

[2010gt1]

7/15/13 weigh in 203.0

I think we might be getting somewhere now! I think I finally found my base so lets see how this plays out

Breakfast:

fiber one honey clusters with 1% milk
5 servings of egg beaters, 3 slices of turkey bacon, a bagel with 1 tbsp of coconut oil

Pre workout:

1 1/4 cups of oatmeal w/ 1 scoop of ISO 100 protein
1 Apple

Workout: Delts, Traps, Cardio and abs, duration: 3 hours

Post workout: 1 banana and 1 scoop of ISO 100 protein

Meal 4: 6 servings of egg beaters, 3 slices of turkey bacon, 2 slices of toast, 2 servings of sweet potato fries

meal 5: Fiber one chocolate cereal w/ 1% milk

meal 6: Peanut butter sandwhich with 4 tbsp PB, 20g of coconut oil ( over 1 tbsp), ISO 100 Protein shake with 1% milk, 7.5g of fish oil

Holy ****! I ate a lot of food! I forgot to log my banana and shake into my calculator today and didn't realize it until now. oh well! I was hungry haha

Calories total: 3819

118 Fat / 436 Carb / 254 Protein

[2010gt1]

7/16 weigh in 204.2

breakfast:

1 1/2 servings Fiber one honey Clusters w/1% milk
1 Bagel w/ 1 tbsp coconut oil
3 slices turkey bacon
5 servings of egg beaters

Preworkout:

1 1/4 cup Oatmeal w/1 scoop iso 100 protein

Workout: Legs...duration 2.5 hrs

post workout:

1 banana
1 scoop iso 100 protein
Chipotle burrito w/ rice, chicken, guacamole, veggies

Dinner:
7oz chicken breast
Fiber one chocolate cereal w/ 2% milk
1 big apple w/ 2 tbsp peanut butter
7.5g fish oil

Calories: 3415

95 Fat / 415 Carb / 241 Protein

[2010gt1]

7/17 weigh in 204.6

Im consuming about 75g more carbs then normal now, so here comes the water weight.

Breakfast:

Fiber one honey clusters w/ 1% milk
1 bagel w/ 1 tbsp coconut oil
3 slices turkey bacon
5 servings egg beaters w/ a little ketchup

Pre workout:

1 1/4 cup oatmeal w/ sugar free pudding mix
5 servings egg whites

Workout: Arms, abs and sprints duration: 2 hours

Postworkout:

1 banana
1 scoop Iso 100 protein
1 Chipotle chicken burrito w/ rice and guacamole
1 carrot cake square they sell them individually wrapped. I could not resist.

Dinner:

fiber one chocolate cereal w/ 2% milk
6oz chicken breast w/ 1tbsp coconut oil
1 rice cake
7.5g fish oil

Calories: 3580

105 Fat / 426 carb / 237 Protein

[2010gt1]

7/18 weigh in 205.2

Fiber one chocolate cereal w/ 1% milk
4 servings egg beaters
3 1/2 pieces of turkey bacon
1 bagel w/ 1tbsp coconut oil
2 slices wheat toast

pre workout:

2 servings of brown rice/quinoa mix
5.7 oz chicken breast

Workout: Back/Delts/Abs duration: 3 hours

Post workout:

1 coconut oil
1 scoop iso 100 protein

2 servings of brown rice/quinoa mix
4.7oz chicken breast

Dinner:

1 1/2 servings Fiber one honey clusters w/ Whole milk
5.5 oz chicken breast
1 Whole Pint of Ciao Bella coconut sorbet.........LOL
7.5g fish oil

calories: 4036

126 Fat / 481 Carb / 237 Protein