Okay so here it goes

spokesnwheels · Post by **spokesnwheels** » Tue Jan 20, 2009 4:49 pm

After a long summer of cycling last year ( commuting daily by bicycle avg 14 - 20 miles a day/5 days a week)- and no changes in weight or body fat composition, I decided to get strict with plan and keep everything logged.

Some helpful advice would be fantastic. If I need to revamp plan, then so be it. I am up to the challenge.

Thanks!

I'm 40 years old, and body is acting as such with the baulking of the getting lean. I want to lower body Fat % and get LEAN. I'm hoping to be stronger all around, and also hoping that this helps with recreational cycling (maybe a century or two) in the summer months. Who knows if I get really strong I may get competative with riding( but that is a side thought).

Typical days diet - (note I just bumped up the calories to 1500 a week ago, due to not getting the right info from software I am using)

Breakfast
4 egg whites
1 packet of Instant Oatmeal (Quaker Weight Control (lower sugar)). NOTE - I just switched to steel cut oats over the weekend.
Coffee (1 oz)
Sugar Free Coffee mate (1 tsp)
2 Splenda packets
-----------
290.33 Cal
20.63 g Protein
4g Fat
35.17g carb

Mid Morning Snack
1/2 Grapefruit
2 hardboiled eggs - I eat just the whites
----------
218 Cal
13.2g Protein
0g Fat
16.8g Carb

Lunch

6 oz chicken breast (baked)
1/3 cup brown rice
1 cup veggie ( usually green beans or spinach)
-----------
249.83 Cal
25.76g Protein
3.71g Fat
29.36g Carb

Mid Afternoon
2 hardboiled eggs - again just the whites
or a Isopure Protein Shake
-----------
232 Cal
56.6g Protein
0g Fat
0.8 Carb

Dinner
6 oz chicken breast (baked) or Turkey Breast
1.5 cups Veggies (steamed)
1/4 Black-eyed Peas
--------------------------
324.33 Cal
39.37g Protein
4.29g Fat
34.63g Carb

Desert varies -
either 1 Sugar Free jello pudding cup with 2 tablespoons of Bryers No Sugar Added Ice Cream
---------
125.5 Cal
3g Protein
5g Fat
17g Carb

OR
Either a Myoplex protein Shake or an Isopure Protein Shake
-----------
200 Cal
50g Protein
0g Fat
0g Carb

workout -

Mon - Chest and Shoulders (abs at the end)
Tues - Back and forearms
Wed - Rest for weights ( usually do a Spinervals DVD at home)
Thurs - Legs (abs at the end)
Fri - Arms (abs at the end)
Saturday - Rest for weights ( do a Spinervals DVD)
Sunday - Rest for everything

If you need specific exercises -

Monday
Chest

Flat Bench Press
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps

Incline Bench Press
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps

Dumbbell Flys
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps

Shoulders

Smith Barbell Press
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps

Front /lateral/Rear dumbbell raises:
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps

Dumbbell shrugs:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps

___________

Tuesday
Back
Close grip pull downs
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Lat Pulldowns
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Bent over Dumbbell Rows
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Deadlifts
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Shrugs
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Seated Row
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
____________

Thursday
Legs

Smith Squats
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Lunges
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Leg Extensions
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Leg Curls
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Calf Raises
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Abdominals
Ab-bench - 5 sets of 25
___________

Friday
Biceps
Standing barbell curls:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Preacher Curls
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Seated Dumbell Curls
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Triceps
Lying triceps extensions:
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Wrist Curls
Warm up 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps

Here is the deal - after two weeks of this routine and eating plan - body fat went up 1%, and weight stayed the same. I am also more bloated on most days.

spokesnwheels · Post by **spokesnwheels** » Tue Jan 20, 2009 4:54 pm

Oh and I do drink a good amount of water. At work I have a 32 oz cup that I drink out of and fill at least twice. I also have 16oz of herbal tea mid morning, mid afternoon (sometimes), and at bed time. I keep water on the night stand to drink as well.

Boss Man · Post by **Boss Man** » Tue Jan 20, 2009 6:56 pm

spokesnwheels wrote: Breakfast

4 egg whites
1 packet of Instant Oatmeal (Quaker Weight Control (lower sugar)). NOTE - I just switched to steel cut oats over the weekend.
Coffee (1 oz)
Sugar Free Coffee mate (1 tsp)
2 Splenda packets
-----------
290.33 Cal
20.63 g Protein
4g Fat
35.17g carb

(Breakfast seems fine.)

Mid Morning Snack
1/2 Grapefruit
2 hardboiled eggs - I eat just the whites
----------
218 Cal
13.2g Protein
0g Fat
16.8g Carb

(I'd make sure the Grapefruit is given about 10-15 minues to digest, as it might not digest very well mixed in the Stomach with Egg.)

Lunch

6 oz chicken breast (baked)
1/3 cup brown rice
1 cup veggie ( usually green beans or spinach)
-----------
249.83 Cal
25.76g Protein
3.71g Fat
29.36g Carb

(Green Beans are Legumes, and also contain Protein and Carbs, as does Rice. I'd change the Beans for a Carb source that has just Carbs, and you could have a bit more Carb to compensate for the reduced Protein.)

Mid Afternoon
2 hardboiled eggs - again just the whites
or a Isopure Protein Shake
-----------
232 Cal
56.6g Protein
0g Fat
0.8 Carb

(Would be better with more Carbs. I'd suggest adding the Beans back in here.)

Dinner
6 oz chicken breast (baked) or Turkey Breast
1.5 cups Veggies (steamed)
1/4 Black-eyed Peas
--------------------------
324.33 Cal
39.37g Protein
4.29g Fat
34.63g Carb

(I think your Protein is too high. I'd cut the Chicken to about 4Oz, and then either increase Carbs a bit, or add a Fat source in of some kind in, so calories can be maintained.)

Desert varies -
either 1 Sugar Free jello pudding cup with 2 tablespoons of Bryers No Sugar Added Ice Cream
---------
125.5 Cal
3g Protein
5g Fat
17g Carb

OR
Either a Myoplex protein Shake or an Isopure Protein Shake
-----------
200 Cal
50g Protein
0g Fat
0g Carb

(Go for dessert, as with a shake too, you're going gung ho on Protein.)

spokesnwheels · Post by **spokesnwheels** » Wed Jan 21, 2009 9:26 am

Too much protein - gotcha. I was wondering if that was an issue.
So 205.56g of protein is a lot for 156lbs - What if it is on one of weight training days; should I still scale it back?

I guess I should add that weight goal is 135 - 140 pounds - as long as I have good muscle tone on me. I like the athlectic look - it looks more healthy, and it fits me better. I have been an unhealthy 127 pounds before (back in 1990), and I actually looked rather gaunt. Blah!

I have seen where some dieticians recommend 1 g of protein per pound, but I didn't know if this was outdated logic that has been tweaked now.

Thanks for the help. I just want to be sure I am doing this all correct. I have no problems sticking with a plan, but I just need to make sure I have the right one going. Nothing sucks more than to realize that even though I have been disciplined on following a plan, that I've been doing things -backwards due to wrong information.

Also - as for the workout... I read the Shapefit article ( How To Build A Better Body ) that you get better results with full body workouts, and training as if you are an athlete. Should I be tweaking workouts as well?

Again I appreciate all the feedback.

Boss Man · Post by **Boss Man** » Wed Jan 21, 2009 2:22 pm

You might nee the protein intake you're getting if you were training to be a 150lb natural bodybuilder perhaps, but not in your case.

You can get plenty of good Fats from plenty of sources.

Soybeans, and Soy alternatives like Tofu and Nattokinase.

Flax, ground or powdered, Lentils should, Avocados, Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Oil, Canola Oil, Sunseed, Fish Oil, CLA, Monousaturated / Polyunsaturated Spreads, Omega Eggs, (made by Chickens fed some Flax in the diet), Oily Fish, Nuts (Walnuts offer the best levels) etc etc, so helping yourself to get lowered Fat levels, though good Fat levels will work.

spokesnwheels · Post by **spokesnwheels** » Wed Jan 21, 2009 4:18 pm

If body type is more endomorph, I am reading that it would be best that I go lower carb. concern is that it would hinder the quality of workouts.

I used a formula from T Nation, and here is what I came out with...

total BMR is 2020.87
and the article suggested going about 20% lower, which gave me that 1617.96 figure.

Caloric Intake 1617.96
Protein Grams 195.00
Protein Calories 780.00
Remaining energetic nutrients 837.96
Fat Calories 754.16
Fat Grams 83.80
Carb calories 80 - 120
Carb Grams 20 to 30

What is your opinion of that?

Thanks again fo rthe help... I am full of questions!

Boss Man wrote:You might nee the protein intake you're getting if you were training to be a 150lb natural bodybuilder perhaps, but not in your case.

You can get plenty of good Fats from plenty of sources.

Soybeans, and Soy alternatives like Tofu and Nattokinase.

Flax, ground or powdered, Lentils should, Avocados, Cold Pressed Extra Virgin Olive Oil, Coconut Oil, Sesame Oil, Canola Oil, Sunseed, Fish Oil, CLA, Monousaturated / Polyunsaturated Spreads, Omega Eggs, (made by Chickens fed some Flax in the diet), Oily Fish, Nuts (Walnuts offer the best levels) etc etc, so helping yourself to get lowered Fat levels, though good Fat levels will work.

Boss Man · Post by **Boss Man** » Wed Jan 21, 2009 5:06 pm

Carb calories are a crap level. 120 a day. No thanks, that's just an excuse for the body to strip loads of Fat for energy. Nice, but the body needs Carbs to help the Brain function, and maintain Bloodsugar and Glycogen levels, and help assist Protein into muscles. Frankly your calories are too low for good quality exercise, and Carbs are the answer.

You need about 4 times that amount of Carb calories, (could go for more, but I don't think so at this point), spread over all the days meals.

I'd be aiming for about 4x the current carb calories, so your intake is roughly 2,000-2,100.

spokesnwheels · Post by **spokesnwheels** » Thu Jan 22, 2009 11:29 am

Thanks for the input Boss Man. The whole low-carb thing has it's good and bad. I was very successful in doing the Atkins stuff a few years back, but I did not remain diligent and disciplined with leading a healthy all-around lifestyle.

I tried it again, but without the added weight lifting program I am doing now, and it didn't do much of anything. I guess that is just proof that age changes how the body works.

I was not fully convinced that low carb wa the way to go, but I wanted to ask anyway in case I was not 100% educated on the topic.

Boss Man wrote:Carb calories are a crap level. 120 a day. No thanks, that's just an excuse for the body to strip loads of Fat for energy. Nice, but the body needs Carbs to help the Brain function, and maintain Bloodsugar and Glycogen levels, and help assist Protein into muscles. Frankly your calories are too low for good quality exercise, and Carbs are the answer.

You need about 4 times that amount of Carb calories, (could go for more, but I don't think so at this point), spread over all the days meals.

I'd be aiming for about 4x the current carb calories, so your intake is roughly 2,000-2,100.

mastertrainer1 · Post by **mastertrainer1** » Thu Jan 22, 2009 5:51 pm

Congrats on your diet and cycling routine. I like your discipline. Let me educate you a little. Cycling works your thighs. Period. It will burn if you elevate your heart rate for long periods (ie: one hour) at the right intensity. Implement some type of resistance training for your upper body, core, and calves. Cut down on carbs (but not protein)before any long period of cycling. Once you 'hit the wall' , your body converts to burning instead of available glycogen from recent carbohydrates taken in. Understand? I would need to know more to help you further.

Best of Luck,

M.T.

(This has been mentioned to you before. Promoting books, or anything that has a "for profit" potential, isn't permitted. Thank you)

swanso5 · Post by **swanso5** » Mon Jan 26, 2009 2:45 am

replying to first post without reading the other replies...

- whatever your wt is, x it by 12 and that is about how many cal's you should be having, no calculators needed
- that being said, cal counting is overrated
- sugar free coffee mates / splends = artificials which are as bad or even worse then regualt table sugar...they'll make you fat and stuff your hormones up..regular sugar or no sugar
- replace rice with more veggies/salad at lunch
- add veggies to mid afternoon meal and always make it solid food, eat cal's don;t drink them - same sugar thing from breakfast with dessert
- i donlt know when you train but that is when you want rice/pasta and/or bread with a protein shake so add in on wt days only
- full body workouts are the way to go so mon/wed/fri do them...even better search the waterbury mewthod by chad waterbury and do that
- avoid the smith machine forever, any machine exercises and any single joint exercises

Okay so here it goes

Okay so here it goes

Re: Okay so here it goes

Okay

Can I offer some Feedback?