I'm in the middle of what I'm hoping will be my last big cut. Things are going well so far, but I'm three weeks in and I think it's time to stop, evaluate, fine tune. I'm going to lay out what I'm doing, and hope for some feedback. Again, I am not asking for a new diet, I like this diet, I'm just hoping that folks might see possible little tweaks that I've missed. I'm at the point where I'm starting to see the light on my physique goals and I don't want to miss any opportunities. Thanks in advance.
Started out 285 lbs +35%bf 2005
Currently 195 lbs~ (Last weighed 205.5 almost 3 weeks ago), visually estimated at 20-25% bf (in the market for a good set of calipers, recommendations?)
Goal 180 10-12% bf
Height 71 cm
1.8 mile fasted walk every AM on a hilly dirt road, 30-45 minutes (sometimes I stop to watch eagles, swans, ducks, geese and herons fishing)
3x a week 3 way split - legs, push, pull
I alternate between strength, hypertrophy and endurance workouts, hitting all three each week. So the workout for each day is different each week. Make sense? I think it's called an undulating wave. All workouts are based around compound lifts and then 3-5 assistance lifts. Some isometric, some explosive, some machines, some free weights. I usually do 5-7 sets of each compound (1-3 depending on the day) and 1-3 sets of each assistance lift. I try to lift weights that I could hit 1-2 more with for a given rep range, 60-80% I guess? It sounds confusing, but in practice it's pretty simple. Workouts last 1-1.5 hours.
Also, I'm a student. My campus is small, but very, very hilly. I probably walk 2 miles on campus every day, most of it up hill or up steps.
Sample non workout day diet
Cup of green tea
3 whole eggs (fresh and local when I can get them, otherwise omega 3)
1 tbs butter
1 tbs extra virgin olive oil
1/2 jalapeno pepper
1 large clove garlic
3/4 head of romaine lettuce
1/4 seedless english cucumber
1/2 cup chopped red cabbage
1 tbs avocado oil
1 tbs raw apple cider vinegar
1 tbs sunflower seed butter
Beef Stew w/
chuck roast, oyster mushrooms
oat groats, hulled barley, brown rice
onion, garlic, jalapeno, bell pepper
corn, black eyed peas, cabbage, celery
turnip, sweet potato, carrot
butter, olive oil, red wine, black strap molasses, lemon juice
same as meal 2
2 pieces sprouted grain sourdough bread
2 tbs sunflower seed butter
1 scoop low carb Metabolic Drive
Cals - 2200 kcal
Protein - 100.9 g
Fat - 90.6 g
Carbs - 139.4 g
Fiber - 29.7 g
multi b with meal 1, cod liver oil with meal 4, black strap molasses with meal 5, BCAA's peri workout, sometimes black coffee pre workout
On work out days I eat my two main meals at 1 and 2 hours post workout. I drink a shake 1 hour pre workout with 1 scoop of Grow! and the same immediately post workout. I take 3 Biotest BCAA tabs with all 4 meals peri workout. I sometimes eat a cup of freeze dried blue berries mid workout if it's a long one.
I drink at least a gallon of water a day, probably 3 on workout days. On hot days I add a pinch of celtic sea salt to my water bottle.
I eat the same thing every day but change my meals weekly, usually alternating proteins, carb sources and veggies.
I eat at will on the weekends. Usually I'll have one day with a lot of activity and very little eating and another day with very little activity and a lot of eating. There are usually hamburgers and ice cream involved.
That's pretty much it. I'm looking forward to any critiques, tips, comments, banter, whatever.