So do you take it any time during the day?

I agree with you its not that expensive. Probably would be if you took the "recommended" dosages. lol

iW

buy a shitload of fish oil caps. and vit d...c, and e....and if you want to go crazy...acai, r-ala, n acetyl cysteine :)

I take it in my pre-workout shake. And I take the actual recommended on the container of 5 grams, lol.

Fishoil is good too. Good call Pity.

What are the benefits of fish oil?

I bought a George Foreman and a scale today so I should have all the tools needed to get this diet on track. I'll be workin on implementing it this week.

IW

you name it....fish oil does it :)

That good eh? lol

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 .

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

How low would you drop your carbs?

Thanks for the thoughts boyz.

IW

I take them ALL day. Mix about 30g with water and drink. During your workout is fine.

BCAA's help to avoid catabolism of the muscle?

IW

That's what they say.

Prove it!

lol jk

IW

So I'm looking around for caloric values for boneless skinless chicken breasts. I find on calorieking.com that I would have to eat 285g of chicken to get the 60g protein I want for my 3 main meals. However, it says this is for raw chicken... Aren't the values mainly supposed to be cooked values or am I @ss backwards? It just seemed like a huge amount of chicken. Maybe not?

IW

Raw. 285g uncooked is not going to be 285g cooked.

It will probably be 240g (best guess, I don't know for sure) but it depend on how much you cook it (ie. if you cook it just to the point of being done or dry the fuck out of it) and how you cook it.

It's around half a pound (cooked) which is not much at all. That's one small-medium sized chicken breast or about 2-3 bites. :D

i love to use nutritiondata.com for the whole raw/cooked mixup :) some stuff i weigh raw and some stuff i weigh cooked. if you weigh 4 oz. of fish raw....and then cook it...sure it will weigh less if you measure it again after you cook it...but it will have all the protein that it had at 4 ounces raw :)

just to use chicken legs as an example...raw you get 6g of protein per ounce....but cooked it has 8g per ounce. that ounce just becomes more "protein dense" as you cook it :)

Alright cool. Thanks guys. I guess if I think of a 1/2lb burger patty... its not that big. Num num num.

So I think I have the numbers for my plan mostly worked out.

For NTD it ended up at 2680cals with a split of ~ 41-30-29 (assuming protein and carbs are 4cal/g, and fats are 9cal/g).

I think for the TD I'll just add in the gainer shake like I've been doing to bring me up to ~3000cals total. It will screw with the overall split a little but just for the PWO meal so no big deal.

If anyone wants the spreadsheet I can send it over.

IW

Tuesday October 20th/2009

Cardio
30mins - treadmill

rotated 5mins at 4.0mph and 5mins at 5.0mph. Pretty light but I wanted to start easy so I wasn't sore for squat day.

IW

Wednesday Oct 21st/2009

BW: 190.0lb - I guess this is my official diet start weight.

Bench
bar x 10
135lb 2x5
155lb x 3
175lb x 1
185lb 5x5

Squats
bw x 10
bar x 8
135lb 2x5
175lb x 3
195lb x 1
215lb 5x5

I don't know why but legs are hurting pretty bad after this... ugh. My quads specifically.

Standing Rows
145lb 5x5

Thoughts

First day on the diet. It went pretty well. It feels like I'm stuffing myself so far since I was eating alot more fats before which is more energy dense (aka less volume). I only missed out on the carbs of the last meal but that was because it was at 11:30 after the gym and I didn't think carbs that late would help anything.

So we'll see which way my weight goes in the next couple of weeks.

IW

Thursday Oct 23rd/2009

35mins - fast walking on the t-mill

I was going to do some running but when I realized how sore my legs were I decided just a nice walk to get the blood flow would probably be more beneficial. And now that its the next day it seems to have helped so thats a bonus!

IW

Hey just wondering... would there be any advantage to taking creatine while trying to lean out? I understand I might have some water retention but would it affect fat loss? I'm a bit of a supp noob. lol

IW

i think it's ok to take...iirc leigh peele wrote an article on it.....somewhere :) i think.

Friday Oct 23rd/2009

Seated DB Shoulder Press
20lb x 8
32.5lb x 5
42.5lb x 2
47.5lb 5x5

Easy.

Deads
bar 2x5
40kg 2x5 (a few cleans)
60kg x 5 (cleans)
80kg x 3
100kg x 2
125kg 5x5

Not too bad.

Chin Ups
bw 5x5


Thoughts

Not a bad workout overall. Ramping up nicely still.

IW

Well I'm feeling slightly under the weather. Feels like a head cold right now... but I'm worried cause I know a couple people who have had H1N1... ugh. It does not sound fun at all.

I think I may have to just rest tonight and see what tomorrow brings. I don't want to go lift heavy and wear down my immune system.

IW

It would seem that I've managed to pick up H1N1 (aka the swine flu)... Fuck.

suck dude. get plenty of rest :)

Shitty . Rest up .

Well I was trying to rest last night but the raging fever sure didn't help. I feel better today but it seems to come and go in waves.

IW

What are you taking to help rid this nasty thing ?

I'm going to get tested for this tonight.... hopefully I don't have it . I hate being sick period.

As do I. I'm not usually sick very often.

I dont' think there is a whole bunch you can take to get rid of it. I have been trying to manage the symtoms with lots of tylenol and neo citran. Cold showers help when the temperature is really getting out of control.

IW

Dude, hope you start to feel better mate!!

eat your veggies!!!! :)

Well I'm feeling quite a bit better today. Just a touch of sore throat left for the most part. I'm not allowed to go to work until "24 hours after any symptoms" though so that kinda sucks since I don't have enough sick days built up (just started).

I'm hoping to hit the gym tomorrow and do some light work. I expect to be a little weak yet but hopefully by Monday I'll be full steam ahead.

IW

I wouldn't go to the gym. If your coming off H1N1 you could still give it to other people.

Highest point of contagion is 2 days before any symptoms start which is one of the reasons it spreads so easily. You don't even know you have it and you're spreading it around.

I haven't decided if I'll go yet or not. We'll see.

IW

spread it to the weak immune system people....survival of the fittest :)

Take out some of the big dudes at the gym. Make myself look better for a week or two. lol

Well, I think I lost some weight. I kept my diet up until my prepared food ran out but when I'm down and out I just dont' feel like making food or eating it. I think I lost some weight. Hopefully mostly fat.

IW

Friday Oct 30th/2009

BW: 187.5lb

Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) 5x5

Well I expected today to be a weak day but smith bench just felt awful. My shoulders didn't like it one bit, my bench kept sliding around, and it felt heavy as F!

Front Squats
bar x 5
95lb x 5
115lb x 5
135lb x 5
155lb x 3
185lb x 3,5

I was trying to teach my buddies front squats so I started real light on this. One did well, one did... not so well. lol

Hamstring Curl
45lb 3x8

DB Tricep DL
25lb x 8
27.5lb 1x8, 1x6

Thoughts

Well I expected it to be a weak workout day and it was. I also expected that I would lose some weight and I did. So, I guess I can't complain as everything went down as I said it would.

IW