ShapeFit.com

[Chipper]

Well it is amazing how quickly diet and routine can change when you stick to trying to improve. So I guess I will make this a sort of blog. If this should be in a different location or it is not desired I post this sort of thing, then let me know. This is where I am at now:

7:15am
Oatmeal with cinnamon and splenda
Whey shake
1/4 apple
Sometimes also have a spoon of natural peanut butter

10:00am, 1pm and 4pm
brown rice
baked chicken breast
broccoli
Sometimes a hard boiled egg

5:30pm
Gym to do whatever the flavor of the month routine happens to be for me. This month it is The Waterbury Method that is so highly recommended by some of the folks here

Post-workout shake
Whey mixed with maltodextrin

7pm
grilled chicken salad

10 or 11pm before bed
sometimes ill take a spoon of peanut butter and munch on some baby carrots


Weekends are still a problem at times, but I was pretty well behaved this past weekend. And I didn't drink either


Improvements since the original post:
Not well documented. Some strength increase. Body weight is about the same if not a bit heavier (around 190 pounds). Body fat is down 0.5% (last measured at 23.4%). I suspect this means I put on muscle and lost fat at the same time, but 190 is still about 20 pounds overweight for my height 5'10".

[Chipper]

actually, I just noticed that there is a diet journal area.

Can you move my thread please Boss?

[Chipper]

Well unfortunately I came down with a cold on week 4 day 3 of TWM. However, I still grinded everything out. These are my final gains in some of the basic exercises of that program:
Skull Crushers 18%
Barbell Curls 7%
Bench Press 7%
Romanian Deadlift 13% (I started too low and am not sure of my true 1RM)
Lunges 12%
Back Squats 10%

The only exercise I didn't get a gain was The Standing Barbell Military Press. I still need to get more stability control. I am most excited about the back squats as that 10% increase is only from start to finish of this program.. the weight I was initially using was much lower but with a lot more reps. I had a lot of knee pain back then which is now completely gone. I expect huge gains in squats now.

I lost about 5 pounds during these four weeks and maybe 3% BF at the most. The cold really messed up my body for these to be super accurate results. I will take the measurements a bit later today. I am satisfied with the results, but I wish I had started on the 10x3 FFL program instead. I think I would have had better results for my goal of dropping my BF. Stupid me.

I am going to lay off the weights for a week (at least the upper body) and give my right arm tendons a rest, which are quite sore. I intend to start 10x3 FFL in a week or two. I am not sure how/if I will modify my diet.

[swanso5]

- yet another happy customer
- 10 x for FL is only 2/week for memeory so you really need your food to be right on or you could blow out a little...wait and do it later i think it can be twigged a little and CW has put out other fat loss programs since then
- instead of doing nothing decrease wt a little and do the same with shorter rest so you get a rest from heavy wt but also still maintain where your at
- like i said hold off 10 x 3 FL for now

[Chipper]

After about 2 weeks of screwing off in the gym and 1 week of doing nothing at all, I Just started a new program Monday. I know you recommended avoiding the 10x3 ffl, but I'm trying to cut down more before a wonderful european vacation for my wife and I. I wonder how much fat I can lose before May 13th… I think that if I can keep this fairly strict (I don’t count calories), then I could drop under 20%.

Starting stats:
190 lbs, 24% bf


I will be doing the 10x3 ffl and 20 minutes of "fat zone" cardio in the mornings before I eat. If waiting to eat doesn't work out for me, I will start eating first. But I'm trying it before a meal at this time. I know there are two sides to this debate.

I intend to intake carbs specifically only after exercise. All other carbs are just from the other foods excess which is very little.

Meals will consist of the following:
Breakfast is oatmeal, protein powder, cup of green tea, 2 green tea pills (found a ton at the dollar store so why not?), 2 fish oil pills, 1 multi vitamin. If still hungry I will have a spoon of natural peanut butter.

Next 3 meals
Chicken breast, sharp cheddar, 12 almonds

Work out here if it is a workout day (4 days per week). I have a post-workout shake consisting of protein whey, maltodextrin and creatine.

'last' meal is a turkey burger, cheese, some avocado, and some carb free bacon. Also 2 more fish oil pills.

If I don't go to bed for awhile I may have a small snack on some almonds, peanut butter or beef jerky. Also have some carb free salami.



Fyi: waking up early every morning to exercise sucks

[swanso5]

- well i think you need to fairly advanced and have a good enough basic muscle level to do it so if you're not there, and at 25% at 190pds i don't think you are, then you need something with a bit more volume
- fat zone cardio is bullshit, there is no fat zone
- fasted cardio is the same
- a cp and green tea pills? i'm sure you don't need both...why not have 5 protein shakes why you're there?
- no fruit and no veggies = no fat loss
- waking up in ther morning in genral sucks

[Boss Man]

No Green Tea and Creatine. Also no GT Pills either. Green Tea could have some Fat Burning potential, so using a Water retaining product like Creatine, could cause conflict.

A: because you could lessen the Creatine performance.

B: you could increase side effects from Creatine.

So you have a choice, either Green Tea alone, not with pills as well, or Creatine and no Green Tea. Sack the pills off, and make the straight choice. Tea or Cre.

Plus you pobably can get such Pills cheaply in bulk. Companies have to have some way, of promoting crappy Pill based alternatives, to healthy drinks like Green Tea.

Plus the same benefit obtained from Pills compared to a cup of less processed Green Tea, might require a truck load of pills at once, meaning you buy them pretty quickly again, if that is so, and you still get that crappy Gelatin.

[Chipper]

"no fruit and no veggies = no fat loss"

can you explain that please? Also, with the diet I posted above, when should I eat fruits and veggies?


I'll drop the Creatine and pills. Thanks for that info bossman.

[swanso5]

well i can see that you're going low carb but that's silly, carbs give you energy and hard to work out properly with no energy...they also provide nutrients, minerals and vitamins so tha body doesn't have to go into the muscles to get them either...they'll also fill you up for longer stabilisiig energy levels