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  1. #1
    Registered User luckykris's Avatar
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    Lucky's Journal to an new improved ME!

    Well today I have decided, I need to do a journal. I have a diary I use on fitday.com. But its kinda boring. I want to do this so people can read and hopefully criticize or push me.

    About me
    26 year old male
    5'10
    198lbs
    21%bf

    Goals
    175
    10%bf

    So obviously im cutting.
    My body type is kinda inconsistant
    Skinny arms, skinny legs.
    Big chest and and gut. Too much fat in these areas

    My plan
    Working out doing a 4 day split. Mon and Thursday Upperbody
    Tueday and Fri Lowerbody
    Cardio 4-5 times a week using a stationary bike and tredmill

    My life
    Im an average guy working mon-fri 8-10 hours a day. Starting at 7am
    I have two wonderful young children and a beautiful wife. Working out and cardio has to be right after work. Although im considering doing some of my cardio sessions in the am before work.

    So here we go
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  2. #2
    Registered User luckykris's Avatar
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    WEDNESDAY May 9th

    Weight 198 (I will weigh myself every wed)

    6am Wake up

    6:30am 1/4 cup of Quaker Oats, 4 egg whites, 1 whole egg

    9:00am Turkey sandwhich on 100% whole wheat bread

    12pm 4 chicken tenderloins, 1/4 cup brown rice, 1/2 cup of green beans

    3pm Banana, hand full of almonds

    4pm No workout (offday) 25 minutes of Stationary bike. 30 second intervals of high and moderate training with 5 min of warm and 5 of cool down

    4:30 Whey with water

    6:00 Chicken Stir Frye with Brown Rice

    9:00 1/4 cup Low fat cottage cheese, flax seed

    others Multi vitamin, Vitamin C, Water all day, 1 Diet Mt. Dew at lunch

    Calories (Estimated on Fitday.com)
    2017cals 70g fat 172g carbs 195g protein

    Not bad, not great. I would love to lower my fat. But also thinking about going to a Low carb, high fat diet. 40-40-20 seems to be the best though.
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  3. #3
    I will have abs Quickxi's Avatar
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    I still have problems with my own diet so I'm not an expert but I think your calories are a little light. Congrats on deciding to start a journal. I'll follow along and offer advice when I can. This is a good forum there are a good amount of people here who can assist you as well. Good luck.
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  4. #4
    Registered User luckykris's Avatar
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    Cool, thanks a lot. I really think this is a great motivation tool. And im very good at taking in critizism. As long as its constructive ofcourse. : ) About the calories. You are absolutley right. My goal is 2200-2500 a day. If i know or think im going to be short I will take in another shake or eat some veggies or fruit. I also carry a big bag of almonds with me. So if im low, those are usually good to fill it. But this should be fun and hopefully I dont waste mine and all who read this's time.
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  5. #5
    Registered User heathershubby's Avatar
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    Thumbs up Im subscribed

    looks like a great start bro I am an avid fitdayer as well but this is a much better place to get feedback and support.

    keep up the good work.
    Next stop 250 lbs both my weight and lost 😁

    Highest Weight 500lbs +
    Lowest Weight since joining 264lbs

    Current 264 lbs

    Time to get to my original dream goal
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  6. #6
    Registered User luckykris's Avatar
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    luckykris is offline
    Originally Posted by heathershubby View Post
    looks like a great start bro I am an avid fitdayer as well but this is a much better place to get feedback and support.

    keep up the good work.
    Exactly! Fitday is great. But I think this is a bit better. Ive been reading so many journals on this site. And they are great. So many chiming in and giving their 2 cents. I really want this and its time to step it up.

    Thanks for post!
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  7. #7
    Registered User luckykris's Avatar
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    Thursday May 10th, 2007

    Well today I have to log earlier then I would like. I have a baseball game tonight at 8. And if I wanna get a workout in, this is really the only time I will get in on the computer.

    I had a good day at work. Weather is beautiful. Body feels great. Allergies suck, but what else is new.

    6am wake up
    6:15 4 whole eggs, whey shake with water

    9:00am apple, hand full of almonds

    12pm Turkey sandwhich on whole wheat, 2 hard broiled egg and small lettuce salad with Olive Oil dressing

    3:00pm Can of tuna, drained water, a little relish

    4:00(now) drinking No explode and just ate an apple

    4:45 Gym Light upperbody Chest/shoulders/tri's/middle back
    40 min of incline walking on tredmill

    6:30 Whey with oats

    7:00pm Large chicken salad with non fat rasberry dressing, plenty of veggies.

    8pm Baseball game (just a fun league) I play CF, so I plan on getting some sprinting in. Our pitchers are horrible lol

    10pm some natural peanut butter or cottage cheese before bed

    Macros Estimated
    2205 calories 80g fat 156g carbs 230g pro

    Im ok with this, but would like my fat down and carbs much higher. I think I screwed up by missing my pats this morning. And probably should have gone without some of the yolks of my eggs.
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  8. #8
    Registered User luckykris's Avatar
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    luckykris is offline
    Im ok with this, but would like my fat down and carbs much higher. I think I screwed up by missing my pats this morning. And probably should have gone without some of the yolks of my eggs.[/QUOTE]


    I meant missing my oats this morning.
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  9. #9
    I will have abs Quickxi's Avatar
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    If you are shooting for your split of 40-40-20 your protein was a little high, not your fat. I think this split of 49p-34c-17f looks fine for today. Some days are higher in protein than others....at least for me.
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  10. #10
    Registered User luckykris's Avatar
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    Fri-Sunday

    Went to Toronto for the weekend. Had a great time. Ate fairly well while on vacation. Worked out at the hotel on Friday and Saturday. Not my normal training because of the lack of equipment. But it was fine.

    Today was the rough day. On the drive home. We stopped at Cracker Barrel. I will admit I endulged in their famous Burgers. But hey I look at it like a cheat. And considering for the most of the weekend it was Chicken, veggies and rice. The burger was ok. I just pre-made some chicken tenderloins on the foreman. Also cooked some Brown Rice and veggies. It should last me atleast till Wednesday. So my lunch and dinners are set for the next few days.

    Also have been going back and forth on my diet. The 40-40-20 has been ok. But im starting to wonder if I go with a lower carb diet. I can get better and quicker results. I guess I will just do more research and reading. Until I find the perfect plan. I dont want to lose muscle. But I do want to lose my fat. Welp im pretty exhausted, so im gonna get to bed..

    Back to work tomorrow! Yippee
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  11. #11
    Registered User luckykris's Avatar
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    Monday May 14th

    Back to my normal day. I was really tired today. Allergies were bad. Just beat down. I did what I could in the gym. But it was hardly the workout I need.

    6am wake up

    6:15 1/4 cup of oatmeal with a banana.
    6:30 Protein drink on way to work

    9:00 Turkey Sandwhich(plain) on ww bread

    noon chicken greek salad with half a pita. 1/4 cup of greek dressing (cheat)

    2:30 apple, hand full of almonds

    3:30 pm No Explode (preworkout)

    4:15 Light Upper Body weights (no cardio)

    5:00pm Whey with water, 1/4 cup of oats

    6:30pm 8oz Filet Steak(lil a1), baked potato (plain), 1/2 cup of green beans

    Plan on having cottage cheese and PB before bed.

    Cals 2400
    Fat Grams 91
    Carbs 150
    Protein 240

    Once again not where I want it. My cals are ok. Maybe a bit high. My fat is way to high for the macros im shooting for. And carbs are low.

    I need to get this right. I scorged and ate the greek salad, when a plain tossed salad with non fat dressing would have been better choice. Then never ate any of the chicken I made last night. Welp tomorrow, chicken will be my meal all day. Still debatting on the low carb, high fat diet.

    Going to get to bed early tonight. Tomorrow no excuses on my workout and cardio session.
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  12. #12
    I will have abs Quickxi's Avatar
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    it takes time to get your diet in check. You can't expect to go from eating whatever you wanted to eating 100% in a short time. It took me a LONG time to get my diet down, and it still is by no means perfect. Take your time and don't beat yourself up. You will succeed!
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  13. #13
    Registered User luckykris's Avatar
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    Originally Posted by Quickxi View Post
    it takes time to get your diet in check. You can't expect to go from eating whatever you wanted to eating 100% in a short time. It took me a LONG time to get my diet down, and it still is by no means perfect. Take your time and don't beat yourself up. You will succeed!


    Yes very true. Trust me I want this so bad. I really have no time frame. I guess the quicker, the better. Thanks for chiming in : )
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  14. #14
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    keep it strong, amd keep motivated, seek motivation dude aqnd remember the key to immortality is living a life worth remembering. peace
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  15. #15
    Registered User luckykris's Avatar
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    Tuesday May 15th

    Today was a long day. Work was long, and very tiring. I was exhausted all day. But did get a descent workout and cardio session in.

    6am wake up

    6:15am 4 egg whites, 1 whole egg, 2 piece toasted WW bread

    6:45 Whey shake with oats on ride to work

    9am Pure Protein bar

    12pm 5 chicken tenderloins, 1/4 cup of brown rice and 1/2 cup broccoli

    3pm Apple, hand full of almonds

    5pm NoXplode (pre workout) an apple

    5:45 Lower body Heavy (45 min of stationary bike after weights) 20 min abs

    7:15pm whey with water and oats

    7:30 5 chicken tenderloins. Large Lettuce salads with other veggies. Non fat rasberry dressing.

    10pm low fat cottage cheese

    Calories 2105
    Fat grams 50
    Carbs 175
    Protein 256

    My diet IMO was much better today. More on the lines of what im shooting for. Workout was solid, although I was exhausted. Absolutly love NOXplode. Highly recommed it. Workouts are a lot better on it, then not.

    Welp going to watch the Pistons beat up Chicago. Goodnight
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  16. #16
    Registered User mission551's Avatar
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    good luck on your journey, i have also just started a cut and will keep an eye out for your progress. i also highly recommend noxplode...have made my workouts a lot better
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  17. #17
    Registered User luckykris's Avatar
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    luckykris is offline
    Originally Posted by mission551 View Post
    good luck on your journey, i have also just started a cut and will keep an eye out for your progress. i also highly recommend noxplode...have made my workouts a lot better
    Thanks and good luck to you too. Yup definetly love NoXplode. Not high on enhancers. But this is one I love and it works. I do need to get some more though. Kinda expensive : (
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  18. #18
    Registered User luckykris's Avatar
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    Wed May 16th

    Welp today was a pretty good day. Work wasnt as bad as it has been. The week is going by fast. Im feeling good today, tons better then the last few.

    Weight 188 Welp nothing has changed from last week. Kinda weird. But I expect that. 186 would have been better. But its ok. Patience is key here. But plan on altering my diet next week

    6am wake up

    6:15 egg white omelot. 5 egg whites, 1 whole egg. Green peppers and mushrooms

    9am PBJ sandwhich on ww bread

    noon Chicken and veggies on whole wheat pita, no dressing. hand full of almonds

    3:00 Whey with water, 1/4 cup of oats

    NO workout today

    6pm 2 pieces of baked tilapia, 1/4 cup brown rice and brocoli

    9pm 3 spoon fulls of natty PB

    Calories estimated on Fitday.com

    2002 calories
    80 g fat
    185 g carbs
    195 g protein

    Diet was good today. No workout, nor cardio. Kinda just a relaxing day. Tomorrow I have a baseball game at 6. So I will try to get in a nice light upperbody workout before hand. Depending on what time I get off work.

    I really think im going to go with a lower carb approach starting next week. After reading some threads by HerveDushmin. I think just laying out some chicken, tuna, egg whites and yams might work. I also will start doing cardio in the am. 20 minutes of some sorta HIIT. Evening weights will stay the same. Im just looking for something new. With better results. I have been getting some people noticing that I look better. Noticibly my chest looks stronger. But still to much fat around it. I dont mind losing muscle. Im sure I will still get some newbie gains. I just wanna lose fat. Monday will be the day where I amp everything up. Cardio in the am. Cut carbs and lift in the evening no matter what. I want this bad.
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  19. #19
    Registered User mission551's Avatar
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    Originally Posted by luckykris View Post
    Wed May 16th

    Welp today was a pretty good day. Work wasnt as bad as it has been. The week is going by fast. Im feeling good today, tons better then the last few.

    Weight 188 Welp nothing has changed from last week. Kinda weird. But I expect that. 186 would have been better. But its ok. Patience is key here. But plan on altering my diet next week

    6am wake up

    6:15 egg white omelot. 5 egg whites, 1 whole egg. Green peppers and mushrooms

    9am PBJ sandwhich on ww bread

    noon Chicken and veggies on whole wheat pita, no dressing. hand full of almonds

    3:00 Whey with water, 1/4 cup of oats

    NO workout today

    6pm 2 pieces of baked tilapia, 1/4 cup brown rice and brocoli

    9pm 3 spoon fulls of natty PB

    Calories estimated on Fitday.com

    2002 calories
    80 g fat
    185 g carbs
    195 g protein

    Diet was good today. No workout, nor cardio. Kinda just a relaxing day. Tomorrow I have a baseball game at 6. So I will try to get in a nice light upperbody workout before hand. Depending on what time I get off work.

    I really think im going to go with a lower carb approach starting next week. After reading some threads by HerveDushmin. I think just laying out some chicken, tuna, egg whites and yams might work. I also will start doing cardio in the am. 20 minutes of some sorta HIIT. Evening weights will stay the same. Im just looking for something new. With better results. I have been getting some people noticing that I look better. Noticibly my chest looks stronger. But still to much fat around it. I dont mind losing muscle. Im sure I will still get some newbie gains. I just wanna lose fat. Monday will be the day where I amp everything up. Cardio in the am. Cut carbs and lift in the evening no matter what. I want this bad.

    looks pretty good, maybe up the protein a little and cut a few carbs, i try to get 1.5 g of protein per pound of bodyweight, you might wanna consider maybe getting a clean slow digesting protein before bed to replace the pb. i usually have about 30-40 grams half an hour before bed ( either from cottage cheese or casein powder) other then that looking good and keep it up...those results will come in no time...patience(something i lack in greatly myself
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  20. #20
    Registered User heathershubby's Avatar
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    Thumbs up HEy when can we get an update

    Hey how about a weigh in looks like your doing great sticking to your program. I acctually and this is just my opinion think your fat was fine. You were taking in a lot of good fat natty peanut butter, olive oil, almonds and egg yokes. One thing many people out here will tell you is you have to eat fat to lose fat ie/ the good fats and keep them in ratio.

    For my diet I am way less strick now then I was before I just keep my fat at or beloiw 30% and try to keep them really good and I keep my overall cals in check between 3500 and 3000 (remember I am 443 lbs) and I am losing weight faster eating this way then when I was on a tight 40 40 20.

    This may be due to my size but I think the body is more willing to release the stored fat when it knows its getting fat everyday. Again I am no expert and this is just my opinion but if the body is smart enough to slow down when we don't feed it enough it makes sense to me anyway lol.

    You are doing great though I can't wait for an update man. REPPED ( YOUR ROCKING MAN KEEP GOING )
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    Time to get to my original dream goal
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  21. #21
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    Originally Posted by mission551 View Post
    looks pretty good, maybe up the protein a little and cut a few carbs, i try to get 1.5 g of protein per pound of bodyweight, you might wanna consider maybe getting a clean slow digesting protein before bed to replace the pb. i usually have about 30-40 grams half an hour before bed ( either from cottage cheese or casein powder) other then that looking good and keep it up...those results will come in no time...patience(something i lack in greatly myself
    Thanks for the feedback. Love this. And it is really what keeps me going. I usually do have cottage cheese before bed. But im all out. So tomorrow I will have to go shopping. It is tough waiting. I try not to look at the scale every day. But like I said. Some people are noticing. So thats always nice. Just keep working hard, and taking it serious. Oh and im am starting next week going to cut out some carbs and add more protein.
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  22. #22
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    Thumbs up

    Originally Posted by heathershubby View Post
    Hey how about a weigh in looks like your doing great sticking to your program. I acctually and this is just my opinion think your fat was fine. You were taking in a lot of good fat natty peanut butter, olive oil, almonds and egg yokes. One thing many people out here will tell you is you have to eat fat to lose fat ie/ the good fats and keep them in ratio.

    For my diet I am way less strick now then I was before I just keep my fat at or beloiw 30% and try to keep them really good and I keep my overall cals in check between 3500 and 3000 (remember I am 443 lbs) and I am losing weight faster eating this way then when I was on a tight 40 40 20.

    This may be due to my size but I think the body is more willing to release the stored fat when it knows its getting fat everyday. Again I am no expert and this is just my opinion but if the body is smart enough to slow down when we don't feed it enough it makes sense to me anyway lol.

    You are doing great though I can't wait for an update man. REPPED ( YOUR ROCKING MAN KEEP GOING )

    Ahh my Canadian buddy. I appreciate the words and the reps. haha I really love this. Reading these responses makes me feel great. And if anyone should be getting repped, its you. Your the one kicking ass. Ive done nothing compared to what you have. Im very proud of you. And will be checking in on you too. And since im in Detroit now. When we both meet our goals. I will have to take the bridge into Windsor and have a beer with ya. haha (a lite beer ofcourse). Keep it up and thanks again for the words.
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  23. #23
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    Thumbs up Lol

    Originally Posted by luckykris View Post
    Ahh my Canadian buddy. I appreciate the words and the reps. haha I really love this. Reading these responses makes me feel great. And if anyone should be getting repped, its you. Your the one kicking ass. Ive done nothing compared to what you have. Im very proud of you. And will be checking in on you too. And since im in Detroit now. When we both meet our goals. I will have to take the bridge into Windsor and have a beer with ya. haha (a lite beer ofcourse). Keep it up and thanks again for the words.
    no prob that sounds good and don't be fooled I have had ups and downs in the last few months lots of them lol. Its easier to lose weight that seems like a lot when you start off at 488 lbs .

    keep up the good work bro and I will buy the beers no prob lol.
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  24. #24
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    Originally Posted by heathershubby View Post
    no prob that sounds good and don't be fooled I have had ups and downs in the last few months lots of them lol. Its easier to lose weight that seems like a lot when you start off at 488 lbs .

    keep up the good work bro and I will buy the beers no prob lol.

    Sounds good buddy.

    Thursday May 17th

    Because of my baseball game tonight, Im going to get this down now. Today was the best day of the week. (at work) Wasnt too busy, not real slow either. Body feels good today. Wasnt tired, and not crabby lol.

    6am Wake up

    6:15 Oatmeal, banana and whey protein.

    8:45am turkey sandwhich on WW bread, non fat yogurt

    11:30am 5 chicken tenderloins, 1/2 cup of brown rice, broccoli

    2:30pm Can of tuna/relish

    3:30 pm NoXplode, apple (pre workout)

    4:30pm Light upperbody workout (no cardio) Baseball game at 6
    5:15pm whey with 1/4 cup of oats (post workout)

    5:30pm 6inch turkey sub, loaded with veggies, no dressing. ww bread

    6pm Baseball game

    9pm low fat cottage cheese

    Calories estimated on Fitday.com
    2104
    45 g fat
    180g carbs
    224g pro

    Diet was solid. I think I drank about 245 gallons of water. Been pissing all day. But feels great. I still am leaning on lower my carbs starting next monday. Also adding a morning cardio session in. Welp better get to my workout.
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    game was cancelled because of all the rain we have got. Just hit the bike for 35 minutes. Slapped down a protein shake. Now going to hit the hottub and sauna up for awhile. Life is great : )
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    Fri-Sat-Sun

    Welp since I didnt really have time to log the weekend. I will have to do it now.

    Friday was a solid until night. Work was fine, I left early. Had a good lower body workout. Hit the stationary bike up for 30 minutes. Felt good. Then the girlfriend reminded me it was our 2 year aniversary lol. So after a solid day of nutrition and workout. I ended up up eating at a fancy Italian joint downtown. Bread (only 1 piece) Chicken Parmegian (sp?) and salad. I pretty much at it all. Not to mention 5-6 captain and diets. (couple shots) I payed for it on Saturday.

    Saturday was awful. Layed in bed till about 2. Only ate some cereal really till dinner. Just couldnt stomach anything. So saturday was pretty much a waisted bad day.

    Sunday
    Today was much better so far. Woke up early. Got a 45 min cardio session on the bike. Doing intervals. 10 minutes moderate. 20 minutes of 30 second high, low intervals, then 15 min of moderate. Got back to my oats, whey and chicken. Just about to make some more chicken on the foreman for the rest of the week. Atleast till mid week.

    Tomorrow im starting my morning cardio sessions. Also will be cutting out some carbs. We will see how it goes. But im excited to try something new.

    Glad this weekend is over.
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    Here is my new diet im going to try tomorrow

    5:20 30 min of stationary bike high/low intervals (whey with water before)

    6:00am 3 whole eggs fried, 1/2 cup of oatmeal,banana

    9am Hand full of almonds

    12pm Large Lettuce Salad, with assorted veggies, non fat dressing

    3pm can of tuna

    4:30 Workout, with 20 min of light cardio (No explode before)

    5:45 Whey with water

    6:30 5 Chicken Tenderloins, Green beans

    9pm low fat cottage cheese

    Calories 1900 <-- little low
    Fat grams 65
    Carbs grams 90
    Protein 210

    More of a 50 pro 30 fat 20 carb

    See how it works.
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    Originally Posted by luckykris View Post

    So obviously im cutting.
    My body type is kinda inconsistant
    Skinny arms, skinny legs.
    Big chest and and gut. Too much fat in these areas
    You sound like you could be my clone!

    Good luck on your cut, I hope you can balance things out!
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    Originally Posted by luckykris View Post
    Here is my new diet im going to try tomorrow

    5:20 30 min of stationary bike high/low intervals (whey with water before)

    6:00am 3 whole eggs fried, 1/2 cup of oatmeal,banana

    9am Hand full of almonds

    12pm Large Lettuce Salad, with assorted veggies, non fat dressing

    3pm can of tuna

    4:30 Workout, with 20 min of light cardio (No explode before)

    5:45 Whey with water

    6:30 5 Chicken Tenderloins, Green beans

    9pm low fat cottage cheese

    Calories 1900 <-- little low
    Fat grams 65
    Carbs grams 90
    Protein 210

    More of a 50 pro 30 fat 20 carb

    See how it works.
    looks pretty good. the only thing i might suggest is getting some carbs pre and post workout, especially post. i know your trying to cut carbs but the pre and post workout should be prioritized over anyother time of the day. even if you take that banana from your morning meal and have it post workout it would still be a lot more beneficial. otherwise looking good and good luck with the new plan...you'll find you will probably do a lot of tweaking with it until you find a good balance for your body
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  30. #30
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    I have checked out your calories for all the meals you posted and for your height/weight & exercise level you are eating too few. I have been averaging 2600cals/day since I started at 204lbs, and all the way down to my current weight, and I have been losing consistantly every week.

    You will be losing too, but I fear it will be more of a mostly muscle to fat mix rather than mostly to all fat. On most days you are probably running close to a 1200cal or more deficit from maintanence.

    All I am saying is monitor your losses & diet closely.
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