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I'm just following my buddy's program and thats what they do. Monday is bench/squats/rows wed is DLs and... I forget, and friday is kinda of just an accessory day.

And a good Thanksgiving to you as well.

IW

happy turkey day canucks!

Its monday! lol But thanks!

Ok guys, its time to get my diet in order. What does everyone use to track their diet?

Old school pen/paper/calculator?
Spreadsheet?
Red point?
Fit day?

I'm looking to start leaning out towards decemember and I'd like to be pretty lean by February (~10%). (I'm going on a family holiday early jan and a trip to Puerta Plata in mid february with my friends)

My stats right now are:

190lb (+/- 2lb)
BF% : Estimated 16% (+/- 1%)
Height: 6'

I don't have a caliper but I'm considering getting one. I could get some arm/chest/thigh measurements if needed.

I'm guessing I'm going to need a good food scale. Where should I get one? I had one before and it was not accurate at all.

I've been hovering around in this "middle ground" for too long where I'm kinda sorta doing something but not really. I've just been sort of maintaining my current level of fitness... which is not what I would consider ideal. its time to get my act together and start to eat like I mean it. I'm living on my own again so now is the perfect time to do it.

Give me any thoughts you have.

Thanks,

IW

Wednesday Oct 14th/2009

Bench
bar x 10
115lb x 5
135lb x 5
155lb x 2
180lb 5x5

Squats
bw x 10
bar 2x5
135lb x 5
155lb x 3
175lb x 1
195lb x 1
210lb 5x5

Standing Rows
140lb 5x5

Thoughts

Squats are harder then they should be. I guess I havent' back squatted for too long.

IW

No worries. Hooray muscle memory.

Friday Oct 16th/2009

Seated DB Shoulder Press
20lb x 8
32.5lb x 5
42.5lb 4x5 1x12

Too light.

Deads
bw squats 2x5
bar 2x5
60kg x 5
80kg x 3
100kg x 2
120kg 5x5

Pull-Ups
bw 5x3, 2x3

Needs work!

Standing EZ Bar Curls
70lb x 8,10,10

Thoughts

Friday night workouts... Rushed!

IW

So... i was running some numbers on my diet today. I found out I'm probably not too far off for cals but my macro break down sucks pretty bad. Need way more lean protein. Shooting for a 40-30-30 (P-C-F) breakdown... is that reasonable?

Does 2700cals NTD and 3000cals for TD sound about right for a 190lb guy/ ~16% bf guy who is lifting weights 3x a week.

I was trying to break it down and I thought 3 main meals at 600cals and 3 "snacks" at 400cals would be good. I'm guessing its optimal to just divide it evenly across the day over as many meals as possible but it shouldn't hurt me too badly to do it this way, I'm thinkin.

Am I on the right track here if my goals are to continue building strength while leaning out towards february?

I look forward to your input.

iW

I think you've got things figured out alright. If you run it that way and notice that your losing strength or size then increase your count a bit. I think as long as you can keep it as clean as possible you will be alright. Also do cardio.

I know everyone is different , but what I find works for me if I'm trying to lean out is to cut my carbs down. Basically I will only have carbs Post workout . I will increase my fat and protein while lowering my total carb intake. Right now I'm in the not carring mode , lol.

If Feb is your target , looks like you've got plenty of time . Just keep it clean and good luck .

As for additional supplements , like Kane and Pity said fish oil is great.
Green Tea is something else you might want to consider as it has been known to help fight fat. I take caps.
I am also a huge fan of BCAA's .

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You take the BCAA's generally during a workout, right?

How low would you drop your carbs?

Thanks for the thoughts boyz.

IW