Hey guys I am going to devote this to my progress I have been having to seek corporate advice from all of you all I am gonna post some old threads from me to fill you in from where I was at up until today…
Hey Guys I just read the Precision Nutrition Article(from '98) and I would like to know what alot of the seasoned guys on here think about its reccomendations for calories as well as protein grams and macro breakdown…considering I am 5’11 296 and close to 30% bf, but would like to preserve as much muscle as possible when I drop weight…I am a slow to a slow-Mod metabolism and about 197 lbs of LBM…
Here was my calcs for losing fat from his formulas
550 Protein cals 137 g
1060 Carbs cals 265g
428 Fat cals 47.5
44 protein and 88 carbs in the PWO shake prolly split in two…
Heres the article
I am doing 3 weight workouts a week(lactic acid training by Charles P)
I am thinking of bumping cals up to 2500 and starting from there and adjusting…since I have just came off a very low cal type diet…
I correct myself…I tried to consume 23-2400 cals today and I had to forcefeed myself! I am coming off a low cal diet…so I had to forcefeed myself the cals
Heres the breakdown of my meals
1.25 cups egg beaters and peppers and .25 lbs of chiken breast mixed in
2 servings of quaker rolled oats
10g of Brown sugar splenda
a small bit of smart beat butter/margerine subs
Breakfast Cals= 590 cals protein 65
69 carbs fat minimal
Meal 2 (5 hours later after reading 21st century nutrition)
A couple cups of Spinach with .65 lbs of chicken breast plus fat free dressing
2 servings quaker oats
Butter marg subs
Cals: 495 cals (p and c meal) 80 protein 65 carbs minimal fats
The last three meals of the day are comprised of 3 whey isolate and concentrate protein shakes each with a tablespoon of Smart Balance Omega PB
about 820 cals 32 fats 111 protein and 23 carbs
Total day approx 2300-2400 cals 260-270 pro ~200 carbs and 56 fats
whats your take of this
I split up the p/c p/f meals the best I could and following dave barrs articles with the bigger meals I waited a few hours longer cause there was still protein floating in my system with that much food…Also according to Berardi(I think) I Consumed a siginificantly larger breakfast and earlier meals and it really curbes your appetite! Then progressing to smaller and more protein and fat oriented meals later in the day…
I will measure myself and see where this goes after a week and adjust my cals accordingly…
What you guys think?
Heres what I had today guys…tampa terry let me know what you think!
Two of my first three meals were comprised of Chicken breast and Brown rice:
Approx(each) 490 cals 51 protein 58 carbs 6 Fat= Total 980 102 pro 116 carbs 12 fat
The meal that I separated the two with was
a whey isolate/concetrate blend:
260 cals 50 protein 3.5 fat and 7 carbs
The next meal was 4 Bodybuilder bons bons
472 cals 32 protein 15 carbs 36 fats (flax seeds and natural pb)
I had a homemade protein bar as a snack about an hour later cause I was taking a 4 hour nap!
118 cals 13.6 protein 8.4 carbs 4.3 fats
Next meal another chicken and rice dish with some broccoli and ff dressing to dip in…
515 51p 58c and 6f
Last meal was after a 20 mins ab workout (I know not post workout quality, but I am about to go to bed!)
.5 cup 2% Cottage cheese , one scoop protein powder, and 4 ounces of OJ…
195 cals 25 protein 20-25 carbs
Total Approx: 2551 274 pro 236 carbs 66Fats
Any suggestions if I should have done this differently?
well guys I have some very shocking news…to all who were saying my cals were too low…you were right…very right
I am not sure if it is just a rebound…But despite consuming mostly brown rice and oatmeal as my carbs about 200-250 g a day depending on workout or Non Workout…
Despite being about 2300-2500 cals a day since Thursday…I have gone from 302 at night on weds (I had a fresh meal in my stomach so maybe take away 2 pounds or so) To this morning I was shocked when I was at 294.6! Thats an 6-8 pound drop in three days by increasing my calories by 1000-1300 a day and adding more carbs! I am still shocked! Whats your take on this?..
I got sidetracked if anyone is wondering last weekend I was 296.5 and balooned up to 302 on weds night…hence the big difference…but net loss is about 2 pounds…
I think I will stick with the rice and oatmeal (These are part of P and C meals which I predominantly have in the mornings then switch to P and F at nights) for 2-3 of 6 meals and see if this keeps me losing to a normal 2-3 lbs a week…if I does Ill keep it that way I geuss!
Let me know whats your guys take on this?!
My second question is what goes on in the body when you push it to the limit physically…I am going to be using Thibs running man program for my cardio…well tonight was my first night…
Here What I did and heres what happened…
I wen into the gym and did about 4 sets of heavy lat pull downs and two sets of heavy cable curls…was plenty warmed up then hit the pavement…given its 11:55 pm and 30 degrees f in Greensboro NC…Cold!
I found along empty parking lot and did a 50 meter sprint and ran another 100 meters (remember my out of shapness and extra weight and also lack of cardio conditioning in the past 5 years)…
What ensued after this was horrible! I did a full out sprint at 295 pounds for about 200 meters maybe a tad less…I got into my car and my heart and lungs were pounding! I drop back to my Apt a few blocks away in a state of very lightheadedness and like I was going to throw up…
I barely climbed the stairs (3 flights) and literally fell down on the couch with my heart pounding and breathing super heavy and sweating alot…(my engine hadn’t had its afterburners turned on like that in years!
I literally fell asleep in deep deep relaxation for the next 35-40 mins to come back to my senses and I was like "Man I feel all better now like I can stand up again!)
What causes this lightheadedness and feeling like I am gonna pass out? I used to feel like this when I was doing Fat Fast and German Body Comp (BAD BAD COMBO!!) I felt dazed and like I was gonna pass out if I didnt lay down…
Do you think its more of an insulin and nutrient thing, or a fact that blood was rushed towards these muscles very very quickly and a lack of oxygen to my brain?
After I layed down and my heart slowed down a bit I was fine and could stand up but before that I felt like I was gonna pass out…
Id like to get feedback on both of these things
(in response to a question about my exp level)
I am very experienced in lifting…for the past 7 or 8 years…although cardio has been a while since I have done any sort of intense cardio…although I have done plenty of 70-80% heartrate cardio, just not very frequently in the past 3 years…although in my past I played soccer several times a week and had plenty…so that sprinting has been a while since I have done any…
aside from not doing any sprinting work in the past few years…what do you think physically happened there…I have had times in the past when I really pushed myself and would run a mile without stopping and would lay down and crash for 30 mins just letting my heart rate come back off the ceiling…I was trained fairly well then…
I am gonna post my post from today in a following section