Evaluate my nutrition/supplementation plan to go from 15% to 10% BF

Discussion in 'Fitness & Nutrition' started by PianoProdigy, Mar 26, 2008.

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  1. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    To start with, here's a fairly recent picture of me:
    [​IMG]

    Rockin the shadows hard, I know, but you get the idea. I had my personal trainer friend measure my body fat with calipers on Monday and he came up with 15%. I've never really had any kind of definition in my abs, and I've decided that's going to change. My nutrition/supplementation plan consists of the following:

    Breakfast - ~500 cal
    Orange Juice (large glass) - ~150 cal
    Egg Beaters (2 servings) - 80 cal, 3g fat, 1g sat
    Oatmeal (2 servings) - 260 cal 3g fat, 1g sat
    Supplements - Ester C, Green Tea Extract, L-Carnitine 500 mg, L-Arginine 500 mg, MultiV, Caffeine 200 mg

    Imm. Pre Workout - 100 cal
    Amino Fuel - 100 cal

    Imm. Post Workout - 265 cal
    Amino Fuel - 100 cal
    Elite (1.5 scoops) 165 cal

    Lunch - 410 cal
    Chik Fil A (grilled chicken sand and chicken soup) 410 cal, 7g fat, 2g sat Supplements - Ester C, Green Tea Extract, L-Carnitine 500 mg, L-Arginine 500 mg, MultiV, Caffeine 200 mg, Fish Oil Capsule

    Mid-Afternoon (3-4 hours after lunch) - 165 cal
    Elite (1.5 scoops) 165 cal

    Dinner - 500-700 cal
    5-8 ounces grilled chicken, sweet potato, sometimes grilled shrimp too, no butter on anything est calories 500-700

    Bedtime - 175 cal
    Casein shake (1.5 scoops) - 175 cal

    Total Daily Calories: 2,115-2,315

    What does OT think of my diet particularly my supplementation choices? The supplements were all recommendations of my trainer who is a good friend and (I'd like to think) fairly knowledgeable. It appears that from most online calorie calculators that my body needs around 2,500 calories from just my daily, fairly sedentary life (attorney sitting at a desk). Figure in 200 calories of cardio plus the energy spent lifting and I'm probably right around 500 calories below maintenance assuming I eat enough at dinner. Oh, I really don't like most vegetables...hence why you don't see any on there...

    I'm lifting 5 days a week focusing more on completing more reps (12-15 as opposed to my normal 6-8) with proper form. My muscle endurance is terrible, so I've been trying to improve that. I've been doing some sort of core work at least every other workout as well almost doing circuit training in an effort to keep the heart rate elevated the entire workout. I'm also trying to do interval training for about 20 minutes at the end of each workout as well.

    So, that's it. Let's hear it. :o
     
  2. Exiled

    Exiled New Member

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    That was productive and on topic.
     
  3. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    1. I know the pic sucks.
    2. What am I then?

    And how about some feedback on something besides the subject and the picture?
     
  4. Exiled

    Exiled New Member

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    Well I dont know shit about dieting but that's impressive and must take some good discipline to maintain.
     
  5. Exiled

    Exiled New Member

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    What is chikafilla :hs:
     
  6. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    It's a grilled chicken sandwich on a whole wheat bun. It's not like I'm getting a 12 pack of nuggets and a large waffle fry. But yes, if I'm not at at least 14% (using the same method) in 2 weeks, then I know something is not right.

    No opinion on the supplementation though?
     
  7. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    K, that's what I was mainly checking on. I could probably do without the Arginine pill since a pretty hefty dosage of it is in that Amino Fuel (noticed after the fact) but whatever, it was pretty cheap.
     
  8. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    What I used to look like:
    [​IMG]
    [​IMG]
     
  9. ccrooks

    ccrooks New Member

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    supps look fine i suppose...

    what's the macro breakdown of that diet? i just see fat content in there
    also, doing any cardio? is that the interval training?
     
  10. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Works out to be around 200g of protein a day.

    Interval training is done on the treadmill for cardio.

    Anything you would add for supplements?
     
  11. T-R-T

    T-R-T New Member

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    whats your height/weight?
     
  12. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    5'10" 165 lbs
     
  13. ccrooks

    ccrooks New Member

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    nah

    don't get all wrapped around the axle about supplements... they should be just that.. supplements in addition to what's really going to do the work
     
  14. ccrooks

    ccrooks New Member

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    you look quite a bit bigger from the picture... i'm confused...
     
  15. retorq

    retorq What up bitch??

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    Some of the greatest fast food ever ... :wtc:

     
  16. retorq

    retorq What up bitch??

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    That your RX7?? :bigthumb:

     
  17. T-R-T

    T-R-T New Member

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    Wow you look bigger than me at 185.
     
  18. ccrooks

    ccrooks New Member

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    makes me wonder about the legs
     
  19. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    I think it's just the shadows, lol.
     
  20. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    :noes: They're actually not that small. Definitely not as developed as my upper body as (in the past) I have tended to neglect them; however, that is changing as of this week.
     
  21. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Yah, I sold her (twice actually, lol). Originally sold it to buy the Z06 in the background. Then got an offer to buy it back for $15k (when I had sold it 8 months earlier for $25k). I sold my H/C Z06 to my dad (who still daily drives it). Turns out the guy who purchased the FD could never get it smogged in Cali so the title was still in my name. He only drove it about 500 miles. He was loaded and just wanted to move it quickly to buy something else. I bought it back, parted out all the rotary stuff, began to gear-up for an LS1 swap but ran out of time and had to sell the car as a roller to finance my new law firm.

    [​IMG]

    [​IMG]
     
  22. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Orange Juice (large glass) - ~150 cal

    worthless
     
  23. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    lol, yeah I know but I like my OJ with pulp in the AM. Don't think it's gonna kill me...
     
  24. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I LOVE juice and used to drink 3 glasses with every breakfast.

    Now I have maybe 1/2 a glass and I'm used to it. That's my breakfast "treat" :o
     
  25. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    What I'm trying to say is that you can enjoy juice without slurping down lots of worthless cals.
     
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