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Doug's starting from scratch, need help!! Journal
34y, male, 207lbs, 6'3"
Bodyfat 21.5% Daily caloric intake to maintain weight (Harris Benedict Formula): 3200 cal (based on moderate activity 3x per week). Desired routine: Starting Strength (book on route) Goal: Add muscle mass while hopefully keeping my body fat percentage down. I've been running 3 miles right before I start lifting weights.. But I've been told that's a big no-no, so I will do that on my off days.. I go to the gym every 2nd day. My diet has been up till now 40 carb - 30 protein - 30 fat, with a daily cal intake of around 2800. I think that's been a big part of why I'm not seeing any gains. (besides bringing down my BF% down to 21.5% from 23%.. It's odd that I've been stable at 205lbs.. Guess I must have been cheating on the calorie side more than I thought!!! To do: Drink more water! Get dextrose and maltodextrine Get Starting Strength Eat more! Diet: Breakfast: ? + water and a glass of milk Lunch: ? + water and a glass of milk Preworkout shake: ? + Omega 3 vitamin + glass of water Post workout shake: 2 cups of water 37.5g of protein (whey powder) 37.5g of dextrose 37g of multidextrine 1 multivitamin ***** Do I need BCAA powder or creatine? Dinner: ? + water and a glass of milk Snack: ? + water and a glass of milk Any comments, help you could give would be most appreciated!!!! |
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Other people will disagree with my take on creatine (Andrew :D), and I know some of the other guys like the BCAAs a lot. Basically, it's not going to make much (if any difference). There are so many other bigger, more important factors at play. I liked one thing that Andrew mentioned in one of his recent posts...if you take the money that you would spend on supplements & spend it on a piece of equipment, then you would be much better off. I just bought a grip strengthener for home use....and a can of tennis balls. An alternative to the maltodextrin/dextrose combo is WMS. I like it more personally. I find that it mixes a lot better & I don't mind the taste...some people say there is a taste, but I haven't noticed it. http://www.nutraplanet.com/product/n...ze-3-3-lb.html |
and wms is one thing....instead of two...less work :)
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WMS, eh?
How much would I take? |
The same quantity as the combo of malto & dextrose, so...around 70g for you, I believe.
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k, thanks!
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Have you been weighing yourself every morning?
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Well, I'm not going to change my diet radically either way until I can pin down an answer on which is the way to go for fat loss..
From what I can tell so far, I need to get strict and eat clean, but not necessarily more.. When I get strict, starting tomorrow, I'll start with the morning weigh ins.. Just weighed myself now (4pm, just after my pre-WO shake..Banana, 35g of whey protein, cup of milk, 2 omega 3 pills), and I got 209. In contact with a trainer, will consult with her hopefully soon.. |
Had a really good workout yesterday..
Drank a more or less balanced protein shake (minus the fat) an hour before the workout.. Did a 10 min warm up walk on the treadmill, and a 50min bi/tri and abs workout after that.. Went for lower reps (5) of much heavier weights than I was doing 10 reps of before. And more sets.. Did one or two warm up sets, then 3 more sets of 5 of the heaviest I could do.. Doubt I could have done it after 3 miles of running.. Had a PWO shake right after (1.5 bananas, milk, 35g protein powder) then a cheat(?) meal an hour after that (2 whole-wheat tortillas with lean ground beef, salsa, and full-fat cheddar). Then rolled oats and cottage cheese before bed. Weight this morning after breakfast and a bm = 205lbs. What a surprise....... |
Here's an example of what I'll eat in a day that I just put together on fitday:
9am: Breakfast Rolled oats and cottage cheese 510 cal. (26%F 34% protein43% carbs) ½ cup of old fashioned rolled oats (large grain) 1/8 cup of ground walnuts ½ cup of 1% milk 1 tbsp of brown sugar 1 cup of 1% cottage cheese 12am: Lunch Chocolate shake 434 cal. (38%P, 27%F, 35%C) 35g of whey protein powder (BioX Xtreme) 1 cup of 1% milk 2 tbsp of cocoa powder 1 tbsp of organic peanut butter 1 tbsp of fructose 4pm: Snack Chocolate shake 434 cal. (38%P, 27%F, 35%C) 8pm: Dinner Chicken Salad 685 cal. ( 27% F, 28% C, 44%P) 8oz boneless skinless chicken breast 2 cups of romaine lettuce 1 apple 1 cup of grapes 2 tbsp of salad dressing 10:30pm Snack Chocolate shake 434 cal. (38%P, 27%F, 35%C) Total calories: 2497 Ouch! So why haven't I been dropping body fat, along with muscle? |
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