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  1. #1
    Registered User beltboy's Avatar
    Join Date: Apr 2007
    Location: Arlington, Texas, United States
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    beltboy is offline

    My over 30, transformation starting

    At this point I have been working out for 5 weeks and lost 7lbs so far, and an 1 1/4 inch off my waist.

    To start I want to list my current program and diet. I hope to get feed back from others on all of this to help me with improvement. First, diet. This is just a sample daily diet.

    5am workout
    6am: whey - 100 cal, 24g pro, 4g carb, 1g fat
    7am: 6 egg white,1/3cup oatmill, whey, OJ- 350 cal, 48g pro,38g carb, 4g fat
    9:30: can chk, sometimes MRP- 125cal, 22g pro, 1g fat
    12:30: 4-5 oz ck and 2/3 cup brn rice - 346cal, 39g pro, 40g carb, 5.1g fat
    3:30: can of tuna- 90 cal, 20g pro, 1g carb, 1g fat
    6:30: family dinner(sensible sizes)-normally what the family eats but small portions, I add sandwich meat if I need more protein. 650 cal, 30/55/25
    8:30 whey 100 cal, 24g pro, 4g carb, 1g fat
    Totals -1761 cal, 207g protein, 145g carbs, 42 grams fat
    52% protein, 36% carbs, 12% fat

    I will be starting Leviathan from Palo Alto Labs this week, to try and speed up the fat loss, as well.

    Now my workouts! I am trying to alternate cardio and my weights every other day. As I am pressed for time with work/family etc, I have to get my ass up at 5am to workout. Very tough but have been able to do it almost every day for the past 5 weeks. See my blog to see the actual workouts.

    Sunday- Cardio: Most cardio is HIIT normally 35-40 minutes. Always on Treadmill.

    Monday- Chest/ Tricepts

    Tues - Cardio

    Wed- Back/ Bicepts/ Shoulders

    Thur - Cardio

    Friday -Legs

    Sat - Off

    Please let me know your thoughts.
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  2. #2
    Registered User TunaNoats's Avatar
    Join Date: Mar 2007
    Location: Middletown, Ohio, United States
    Age: 33
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    TunaNoats is offline

    Thumbs up Good But...

    I Suggest If You're Trying To Lose While Gaining Muscle You Should Add Another 800 Calories Into Your Diet Somewhere. You Need To Be Consuming 2500 Calories. Everything Else Looks Good Though Just Add A Little Bit More Calories To Your Diet
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  3. #3
    Registered User beltboy's Avatar
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    beltboy is offline
    Thanks for the reply Tug, why do you think I need more calories? I am eating more than my body weight in Protein grams, so I should be able to maintain the muscle. I need to be burning the cals to get the excess fat off, by increasing the cals by 800/day, I would be increasing my wkly by 5600, 1lb fat is 3500 cals. Your suggestion doesn't make much sense.

    My BMR is somewhere btwn 2000-2200.
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  4. #4
    Palo Alto Dave Palo Alto Labs's Avatar
    Join Date: Jun 2006
    Location: Port St Lucie, FL
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    Palo Alto Labs is offline
    Hey man, looking good so far. Depending on your lifestyle, your BMR can vary greatly. IMO 1700 is a little low as well, I wouldnt necessarily add 800 calories, but closer to 2100 total. While your protein is adequate, carbohydrates are also vital to nutrition and weight loss. I am not saying that you NEED to do this, but everyone is different. It would be impossible for me to tell you how many cals you truly need.

    Just keep this in mind incase you have strength loss or muscle loss, Leviathan is designed to prevent this, but if your diet is too catabolic, it will not be able to maintain you.

    Good luck and keep track of your strength and energy, and definitely throw in a cheat meal once a week or two, it will be important.
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    http://www.bodybuilding.com/store/palo/palo.htm

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