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  1. #1
    Registered User Finges's Avatar
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    Finges First Post/First Journal.

    Hello All,

    I've been lurking on these forums for quite a while. I play paintballl competitively and would like to raise my level of play. To do this I must be faster and more in shape. I believe losing some excess fat will make me faster and be able to endure longer. I would also like to have some muscular definition for the first time in my life.

    ================================================== ====
    Starting Stats:
    Age: 27
    Weight: 205lbs
    Body Fat: 25%
    Height: 5'11"
    ================================================== ====
    90 Day goal:
    185lbs/12% BF
    ================================================== ====
    NUTRITION PLAN:
    I will be attacking my 90 days in 3 different diet stages.

    Stage 1 (Estimated 6-8lb fatloss
    A progressive calorie deficit program... 750 calorie per day deficit for the first week... increasing in deficit to 1000 per day by week 4.
    Standard 40/40/20 macronutrient breakdown.

    Stage 2 (Estimated 6-8lb fatloss):
    T-Dawg 2.0 diet. http://www.t-nation.com/readTopic.do?id=473067

    Stage 3 (Estimated 10-14lb fatloss):
    Velocity Diet for the last 28 days. http://www.t-nation.com/readTopic.do?id=538216
    =================================================
    I started Stage 1 today with the following:
    BMR = 66 + (13.7 * 93kg) + (5 * 180.34cm) - (6.8 * 27)
    BMR = 66 + 1274 + 901.7 - 183.6
    BMR = 2058

    Adjusted BMR = 2058 * 1.55 (Moderately Active 3-5 times a week)
    Adjusted BMR = 3189

    3189 - 750 calorie deficit = 2439
    So 2439 is my starting caloric intake.

    1g protein = 4 Calories
    1g Carbs = 4 Calories
    1g Fat = 9 Calories

    Using 40/40/20 as a breakdown... 244g Protein/244g Carbs/54g Fat Per day.

    2439 Calories
    244g Protein
    54g Fat
    244g of Carbs

    eating 6 times a day per meal =
    406 calories
    40g protien
    9g fat
    40g of Carbs

    MEAL PLAN: ( 2376 Cal, 53g Fat, 250g Carbs, 249g Protein)

    7 AM Breakfast (485 cal, 9g Fat, 66g Carbs, 39g Protein)
    - 1.25 cups Eggbeaters (150 cal, 0g Fat, 5g Carbs, 30g Protein)
    - 1 package Quaker Weight Control Oatmeal (160 Cal, 0g Fat, 29g Carbs, 7g Protein)
    - 5 Fish oil Capsules (50 Cal, 5g Fat, 0g Carbs, 0g Protein)
    - 1 banana ( 125Cal, 1g Fat, 32g Carbs, 2g Protein)

    10 AM Morning Shake/Snack ( 385 Cal, 13g Fat, 33g Carbs, 40g Protein)
    - 1 Scoop Muscle Milk Vanilla ( 175 Cal, 9g Fat, 6g Carbs, 16g Protein)
    - 1 Scoop Optimum Whey Vanilla (110 Cal, 2g Fat, 3g Carbs, 22g Protein)
    - 2 Quaker Multigrain Cakes ( 100 Cal, 2g Fat, 24g Carbs, 2g Protein)

    1 PM Lunch ( 383Cal, 6g Fat, 46g Carbs, 40g Protein)
    - 8oz Chicken Breast ( 165 Cal, 4g Fat, 0g Carbs, 35g Protein)
    - 1 cup cooked Brown Rice ( 218 Cal, 2g Fat, 46g Carbs, 5g Protein)

    4-5ish Pre/Post Workout Shake ( 420 Cal, 11g Fat, 44g Carbs, 43g Protein)
    - 1 Scoop Optimum After Max Vanilla (330 Cal, 4g Fat, 40g Carbs, 40g Protein)
    - 2 Tbsp Milled Flax Seed (90 cal, 7g Fat, 4g Carbs, 3g Protein)

    7PM Dinner (423 Cal, 6g Fat, 54g Carbs, 42g Protein)
    - 8oz Chicken Breast ( 165 Cal, 4g Fat, 0g Carbs, 35g Protein)
    - 1 cup cooked Brown Rice ( 218 Cal, 2g Fat, 46g Carbs, 5g Protein)
    - 1 Cup Green Beans ( 40 Cal, 0g Fat, 8g Carbs, 2g Protein)

    10PM Pre-Sleep Shake ( 280 Cal, 8 g Fat, 7 g Carbs, 45 g Protein)
    - 1 Scoop Optimum Whey Vanilla (110 Cal, 2g Fat, 3g Carbs, 22g Protein)
    - 1 Scoop Optimum Casien Vanilla (120 Cal, 1g Fat, 4g Carbs, 23g Protein)
    - 5 Fish oil Capsules (50 Cal, 5g Fat, 0g Carbs, 0g Protein)


    I will be adjusting my meal plan every week to compensate for fatloss.
    ================================================== ===
    WORKOUT SCHEDULE:

    I'll be doing a basic 2 day split 3 days a week.
    Alternating Upper Body and Lower body - MWF
    First thing in the morning 20-30 minutes of fast walking on a treadmill, 3% incline - MTWThF
    Pylometric Circuit training or break - Tues
    Paintball - Thursdays

    I have Paintball practice Saturdays. And will take a day of rest on sundays.

    ================================================== ===

    Post 90 Days:
    I plan to get back on a 40/40/20 Macronutrient split after the 90 days and adjust the calories depending on whether I feel like I'd like to Cut/Bulk/Maintain.


    Any Comments/Critiques would be greatly appreciated.

    I'm currently using www.thedailyplate.com to do my Food diary.... you can see my daily food intake here:
    http://www.thedailyplate.com/diary/who/finges/
    Last edited by Finges; 05-30-2007 at 05:34 PM. Reason: Added Food diary
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  2. #2
    www.egyfitness.com Finnegan Bell's Avatar
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  3. #3
    Registered User djm5255's Avatar
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    From one newb to another, welcome. Looks like you've been doing a lot of reading and have formulated a solid plan for yourself. Best of luck to you.
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  4. #4
    Registered User mission551's Avatar
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    good luck

    looks lke you have a thorough and well thought out plan, good luck with your cut. i don't think i could personally do my last month in a 3 month cut as a velocity diet, i would probably do it my first month when i have the most fat to lose, but all the power to you if you can do the last 30 days on the velocity. will definitely try to follow your progress
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  5. #5
    Registered User Finges's Avatar
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    Originally Posted by mission551 View Post
    looks lke you have a thorough and well thought out plan, good luck with your cut. i don't think i could personally do my last month in a 3 month cut as a velocity diet, i would probably do it my first month when i have the most fat to lose, but all the power to you if you can do the last 30 days on the velocity. will definitely try to follow your progress
    I thought about doing the velocity as the first stage... Since it produces results quickly. I've never really done any dieting/restricted eating in my life... I would probably quit pretty quick if I had jumped on the Velocity Diet right off the bat. The 3 stages is my way of easing into an extreme diet.

    -Finges
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  6. #6
    Registered User mission551's Avatar
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    Originally Posted by Finges View Post
    I thought about doing the velocity as the first stage... Since it produces results quickly. I've never really done any dieting/restricted eating in my life... I would probably quit pretty quick if I had jumped on the Velocity Diet right off the bat. The 3 stages is my way of easing into an extreme diet.

    -Finges
    the velocity diet is a lot to handle even for the most experianced dieters, so i see where you're coming from, if you do get to a fairly low bf% after 2 months just be careful not to go to extreme with the velocity, it's a lot more effective and safe(less muscle loss) when you have more bodyfat. i personally would never be able to do a velocity diet lol.

    with all that, looks like a solid program and all the best with it.
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  7. #7
    Registered User Finges's Avatar
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    5/30/2007 - Update

    It's the end of my first day of transformation.

    Water: 128oz (4 nalgene bottles)

    Meals:
    I've been having to drink muscle milk for my protein shakes all day... I'm waiting for my shipment of proteins.. I'm a bit high of fat and low on carbs/protein due to consuming the muscle milk. I'll need to adjust my meals for the next few days so I'm not so off. I was about 140 calories low. The daily plate is an easy tool to count my calories.

    Workout:
    I was stuck at work late and didn't get the chance to lift. I'm thinking that I'll be changing gyms from my small local gym to 24 hour fitness. This will allow me to still work out if I get stuck at work. I did some body weight exercises when I got home.
    3x10 pushups
    3x15 crunches
    3x15 Balance ball squats

    Feeling:
    Overall I feel good about my meals. It's not as bad as I thought it was going to be. We'll see though.. it's only the first day.
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  8. #8
    Registered User Finges's Avatar
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    5/31/07 - Update

    Water: 128oz

    Meals: I think I'll be about 400 calories short of my 2439. I may add some flax seed to my pre-sleep shake to make up for some missed calories. I ran out of banana's this morning.

    Workout: I woke up at 6am and did about 30 minutes of cardio. It seemed to take a lot out of me. I'm not much of a morning person. This may be the toughest part of my transformation.

    Feeling:
    Day 2 was a little harder than Day 1. I had some pretty bad cravings for some icecream/twix bars. I have a bad sweet tooth. I'm hoping the chocolate flavored protein will help curb that. My order should be in on 6/7

    And yes.. I'll be trying to update everyday.
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  9. #9
    Registered User Finges's Avatar
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    6-1-07 - Update

    Water:160 oz.

    Meals: Pretty standard day.. Didn't deviate from the plan aside from the muscle milk. I can't wait till my shipment comes in.

    Workout: I've decided that the workout plan that I had planned out may be a bit more advanced than I need.. I'm looking into the Rippetoe workout. It seems simple enough and from what I've been reading it comes with results.

    Feeling: Don't remember
    My Fatloss journal
    http://forum.bodybuilding.com/showthread.php?t=2972551
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  10. #10
    Registered User Finges's Avatar
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    6.2.07 - Update

    Water: 1 gallon + 128oz.

    Meals: I didn't quite eat enough today.. I had paintball practice this morning and ended up with heat exhaustion. Was extremely nauseated... threw up once. It was not a fun day. I had my standard first 2 meals. After that I was sick and didn't eat till 9ish. I ate 2 chicken breasts and 2 servings of brown rice. Hopefully to make up for the calories I didn't take in during the day.

    Workout: Practiced paintball this morning... wasn't too bad. Pushed myself too hard and ended with heat exhuastion.

    Feeling: I have a headache... and feel a bit tired. Tomorrow is going to be the real test. I tend to hang out with friends alot on sundays... We'll see how the diet holds.
    My Fatloss journal
    http://forum.bodybuilding.com/showthread.php?t=2972551
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  11. #11
    Registered User Finges's Avatar
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    6.3.07 - Update

    Water: 128oz

    Food: I under ate today. I was still feeling the affects of the heat exhaustion from yesterday. Had my standard breakfast. It made me feel sick... I went to Anthony's Beach Cafe... I had myself a Seafood Cobb salad... no dressing. Used Lemon juice as a dressing. 3-4 oz of dungeness, 3-4 oz of bay shrimp... with romaine lettuce. I also had a can of tuna, some mustard and 2 pieces of whole wheat bread.

    In the evening... we ended up at Joeys. I had a Ahi Tuna salad... ginger-vinegar dressing. 6-8oz of Ahi.

    Feeling: Heat exhaustion sucks.. I need to start hanging outside more often to get my body used to the heat.
    My Fatloss journal
    http://forum.bodybuilding.com/showthread.php?t=2972551
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