Diet Log

Discussion in 'Training Logs' started by gsxtasyd, Jul 20, 2008.

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  1. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Diet Log - AKA Don't you wish your boyfriend was a gansta like me?

    So I'm takin Dru's advice and starting a log. My goal right now is to get as lean as possible. I have never been leaner than 8% and I want to get as close to BB (3-4%) as I can. I will stop cutting and start tryin to add size once I either reach this goal or start droppin muscle. Dont want to lose 5 pounds of muscle to drop 10 lbs of fat. lol

    I will probably just use this to post progress pics and diet info. I might never post in here again. We'll see. haha

    someother information to be useful. my genetics for size are pretty good, i would say better than average, I can gain pretty easily if I work hard and eat enough. For getting cut I would say my genetics are just about average. I can get lean but it takes diet/cardio and time. I am working pretty hard right now. Cardio is up around 5.5 hrs a week! There are people that would need A LOT less to get leaner however the other side of that equation is I would be 140 pounds bitching about how much food you have to eat to gain. lol
     
    Last edited: Aug 13, 2008
  2. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    I am starting my carb load today.

    no cardio
    1000g of carbs
    180 g of protein
    0 g of fat

    lots of salt and water.

    I got my body fat checked by a trainer at the gym (yesterday) and it was right at 10.5 % but I think that is too optimistic, especially since have 2.5 abs right now and at 10 you can usually see all 6. lol. anyway. Weight was 212 in the morning, empty stomach.

    pics are here http://forums.offtopic.com/showthread.php?t=3867391&page=16
     
    Last edited: Jul 20, 2008
  3. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    I ended my carb load at 226. Not bad.
     
  4. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Tues: 7/22
    Chest
    45 min cardio
    med carb day

    Wed: 7/23
    Back
    1 hr cardio
    low carb day
     
    Last edited: Jul 24, 2008
  5. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Thursday: 7/24
    5AM 1 hr of cardio-sucked! 1300 cals burned
    low carb day
     
  6. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Friday: 7/25
    Shoulder workout
    med-low carb day
    30 min of cardio-cut it short in San Diego hanging

    Saturday: 7/26
    1.5 hrs of yoga @ 8AM on empty stomach
    arms
    low carb day

    Sunday: 7/27
    legs
    low carb day (cheated and drank a few drinks out at the wavehouse, had fun)
    30 min cardio- cut it short

    Monday: 7/28
    nothing
    low carb
    no workout traveleing

    Tuesday: 7/29
    Hood
    med-low carb
    45 min cardio
     
  7. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Wednesday: 7/30
    reg. high carb day
    435 g of carbs
    175 g of protein
    0 g of fat
    back/hammy day
    deads
    rackpulls
    db deads
    pullups
    abs
    put a fork in me! done!

    oh cheat meal at end of day of:
    Papa Burger's
    Cheeseburger
    Peanut butter-chocolate shake
    fries/onion rings
    SO GOOOD!
     
    Last edited: Jul 31, 2008
  8. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Thursday: 7/31
    Shoulders
    45 min of Muay Thai
    low carb
     
  9. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Friday: 8/1
    1 hour cardio
    low carb day

    Saturday: 8/2
    1 hour cardio-morning empty stomach
    flaoted the river- a few beers and vodka
    went off the diet a little

    Sunday morning: 8/3
    eggs + migas breakfast (CHEAT MEAL)
    huuuge salad
    a few protein shakes, a homemade tortilla wrap (healthy low carb 12 g of fiber) + chicken
    I wouldn't call today low carb just low calorie...lol. very little food today
    arms

    Here are some more recent pics for my fans ahahah!...slowly getting there(a bit bloated from drinking and that cheat)

    [​IMG]
    [​IMG]
    [​IMG]
     
    Last edited: Aug 4, 2008
  10. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Monday: 8/4
    reg. high carb day
    435 g of carbs
    175 g of protein
    0 g of fat
    Legs
    Felt like shit, sick and was tired but felt the need to get SOMETHING in because high carb days are the only time I am actually anabolic during the week
    lets just call it a deload.
     
    Last edited: Aug 5, 2008
  11. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Tuesday: 8/5
    med carb day-but I ended up skipping a meal due to time constraints so lower cals than planned
    back
    pullups
    rows
    cable pullovers
    pulldowns
    abs

    45 min cardio-1100 cals burned
     
  12. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Wednesday: 8/6
    low carb day
    1 hr of cardio
    1400 cals burned - Im a straight gangsta.
     
  13. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    can't believe no one has come in to talk shit about my swim trunks...ahahaha!
     
  14. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Thursday: 8/7
    med-low carb day
    chest
    DBs
    Decline Hammer Strength
    Cybex Press
    Cable Cross
    no cardio today-just too damn tired...
     
    Last edited: Aug 11, 2008
  15. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Friday: 8/8
    low carb day
    1 hr cardio-1400 cals
     
  16. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Saturday: 8/9
    low carb day
    Shoulders
    30 min cardio-cut short

    Sunday: 8/10
    reg. high carb day
    legs
    CHEAT MEAL-last meal of the day @ Houstons
    Pork BBQ ribs, fries, onion soup, beans, corn + brownie with ice cream and apple pie a la mode. I'm a bad boy!
     
    Last edited: Aug 12, 2008
  17. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Monday: 8/11
    low carb
    nothing-felt great!
     
  18. bear

    bear frankly rover i dont give a "woof

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    Whats the idea/science behind this carb cycling stuff?
     
  19. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    1) your body doesn't get used to consuming a lower amount of calories every day and thereby lowering your BMR, so your metabolism is less affected

    2) because you eat a different amount and ratio of protein carbs and fat everyday it makes it A LOT less boring

    3) the high carb days serve to refeed your body, fill your glycogen stores, spike your metabolism and give you a good physical and psycological break from dieting, it also boosts your thyroid and all the other hormones that typically will crash on a diet test levels, T3, etc.

    4) go to troponinnutrition.com or read more about Justin Harris or Shelby Barnes at elitefts.com if you are interested but those are the main benefits.
     
  20. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Tuesday: 8/12
    low carb
    Hood
    flat bench
    incline dbs
    hammer strength
    dips
    30 min cardio
     
  21. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    Wednesday: 8/13
    med carb
    Pull ups
    Pendlay Rows
    Cybex Row
    Pull Over
    no cardio
     
  22. >DRIVEN<

    >DRIVEN< Hi

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    In, nice work.
     
  23. The Grid

    The Grid OT Supporter

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    good log!

    few ?'s:
    1- what are your macros for each type of day (low, high, med, carb up)
    2- where/how did you determine your macros?
    3- have you been gaining/losing muscle?
    4-whats your pre/during/postworkout nutrition like?
    5- how often do you take breaks from training and what do you do during those off days/weeks? (do you eat at maintenance? do you not train at all or only go light? etc)

    thx
     
  24. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    1) They have changed as the diet has progressed, also I only count the carbs in my carb source, the protein in my protein sources and the fat in my fat sources...so I don't know my true numbers for total carb/protein/fat intake
    2) Originally I took Dave Tate's log and modified it based on my bodyweight as a percentage of his and used that ratio to multipy against his diet.
    3) I would say I have maintained muscle, maybe gained slightly (reason being I came from a powerlifting split and I was neglecting some accesory work, when I switch to a BB split I think this enabled me to gain a little LBM, this is not a slam on PL but rather on me for being lazy and not following through on all my accesory stuff). Also I went from high teens to ~10% and muscle loss shouldn't really be a concern to get where I am IF you do it right (keep your cals high enough, everyone will catabolize muscle on a 500 cal a day diet)
    4) On my low days 3 of 6 meals contain carbs, on my med day its the same story but with less fat and more protein, and high days have carbs in every meal except the last one (meal #7). On my low and med days I try to structure my meals so they fall around my training (ie if I train at 8 AM I will have carb meals as my first 3 meals of the day, if I train at 5 PM maybe my first 2 meals will be no carb, my next two with carbs and then after training I will have a carb meal PWO and a no carb meal as the last meal of the day) makes sense?
    5) I am on a mission to lean out as fast as possible and since it is a fairly short burst I am not taking any breaks from training. Although I have taken some "unplanned" breaks generally I follow the diet 7 days a week and do cardio 6 days a week, lift 4-5 days a week. Since on my high carb day I lift but do not do cardio this means I am at the gym EVERYDAY.
     
  25. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    thanks brotato
     
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