- Joined
- May 16, 2003
- Messages
- 16,942
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Yesterday I hit my long term goal of 220, which was great... but now I have this squat gut (and a body fat probably upwards of 18%) so I guess It's not all fun and games. So I'm going to make a dedicated effort at cleaning up my diet and leaning out a bit. I may lose some weight in the process, but I think even if I go down to 205 I'd be in better shape than before. So I thought, "ok, here we go!" then I realized I had no idea where to start.
I figured the first step is just to stop making cheating a daily occurance. no more banana pancakes, no more bagels at breakfast, no more donuts, no more pizzas, no more burgers and fries 5 times a week... ah it makes my soul hurt a bit just thinking about it.
I recently started incorporating more conditioning work into my routine so that seemed to be well timed (though it doesn't explain my sudden surge in weight gain), so I have that pretty much handled for now.
Right now the plan I have for cutting looks something like this:
- 3 meals a day
- 3500 daily calorie goal (My first challenge was just hitting 3500 Calories while eating clean. I found the key is adding fat everywhere.)
In terms of supplements I'm currently taking a break from stimulants due, so for the time being I wont be having any thermogenic help, though I may start taking green tea extract (or doing something crazy like drinking green tea!). I'll be taking 5g of creatine a day like I always do though. when I start a fatburner though, I was looking at starting with
- 200mg caffeine
- 12.5mg Ephedrine hcl
with meals, and tinkering with the ephedrine dosage until I'm happy with it before adding aspirin or yohimibine and continuing to develop it from there.
So... here we go.
I figured the first step is just to stop making cheating a daily occurance. no more banana pancakes, no more bagels at breakfast, no more donuts, no more pizzas, no more burgers and fries 5 times a week... ah it makes my soul hurt a bit just thinking about it.
I recently started incorporating more conditioning work into my routine so that seemed to be well timed (though it doesn't explain my sudden surge in weight gain), so I have that pretty much handled for now.
Right now the plan I have for cutting looks something like this:
- 3 meals a day
- 1/2 lb mixed veggies (for two of the meals) or 1/2 lb mixed fruit smoothie, each with 1 oz fat (approximately 400 Calories)
- Protein shake (50g net protein, 8 0z milk, 1c frozen spinach, 1 oz butter/olive oil mix (approximately 500 Calories)
- Whatever else until I'm full (which will qualify as an "anytime" recipe under precision nutrition.)
- 1lb Mixed low GI fruit as snacks- Protein shake (50g net protein, 8 0z milk, 1c frozen spinach, 1 oz butter/olive oil mix (approximately 500 Calories)
- Whatever else until I'm full (which will qualify as an "anytime" recipe under precision nutrition.)
- 3500 daily calorie goal (My first challenge was just hitting 3500 Calories while eating clean. I found the key is adding fat everywhere.)
In terms of supplements I'm currently taking a break from stimulants due, so for the time being I wont be having any thermogenic help, though I may start taking green tea extract (or doing something crazy like drinking green tea!). I'll be taking 5g of creatine a day like I always do though. when I start a fatburner though, I was looking at starting with
- 200mg caffeine
- 12.5mg Ephedrine hcl
with meals, and tinkering with the ephedrine dosage until I'm happy with it before adding aspirin or yohimibine and continuing to develop it from there.
So... here we go.