JJJ, oZone and Doug Golder's 13 Week Diet Program

[johnjohnandjamal]

For our journal, we will be following the 13 weeks to hardcore fat burning diet plan and workout. These can be found here:

http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php
http://www.abcbodybuilding.com/13weekfatburningworkout.php

I will be officially starting the program tomorrow and by tonight I will post my diet and stats.

[oZone]

Workout 1 complete.

I started with the first Chest, Back, Shoulder routine this morning. I could tell this was the first workout since the Thanksgiving Day gorging. I completed all exercises with the exception of the shrugs. My boss has this thing about showing up to work on time /forum/images/graemlins/smile.gif

I have not read up on the diet plan for this workout yet but I will do so this evening. I have been focusing on portion control and increased protein.

[Adam Knowlden]

This is great guys! I can't wait to see your progress!!!

[Venom]

Good luck, guys!

Just so you know, if you would like more space for your own journal, you guys can have three separate journals, one journal a piece all to yourselves. And then just come and comment in each others journals.

Just a thought. Do whatever works best for you!

[Doug Golder]

I started the cut 11/27/06
Here are measurements:

Neck 15.25 in
Shoulders 48 in
Chest 44 in
Stomach 41 in
Waist 39.5 in
Bicep Left 14 in
Bicep Right 14 in
Forearm Left 10.25 in
Forearm Right 11.5 in
Thigh Left 26.13 in
Thigh Right 27 in
Calve Left 14.5 in
Calve Right 15.13 in
Weight 204
Height 5'10"
BF 16.3%

Goals with this cut:

By Feb 25, 2007
Maintain Current LBM 171 lbs
BF 8%

Workout Chest, Back, Shoulders, Traps ( Workout One ) Took about 79 minutes.

Struggled with the 30 second holds with delts.

The diet has been pretty good avg about 3000 cals a day.

[johnjohnandjamal]

Im starting today and my diet will be looking something like this:

Meal One
Multivitamin 0 / 0 / 0 / 0
1g Vitamin C 0 / 0 / 0 / 0
5g Creatine 0 / 0 / 0 / 0
2 Scoops Whey 220 / 44 / 4 / 4
1 cup Oats 342 / 13 / 60 / 6
Total <font color="red">562 / 57 / 64 / 10</font>

Meal Two (Weight Day)
5g Creatine 0 / 0 / 0 / 0
2 Scoops Whey 220 / 44 / 4 / 4
43g Dextrose 167 / 0 / 41 / 0
43g Maltodextrin 167 / 0 / 41 / 0
Total <font color="red">554 / 44 / 86 / 4</font>

Meal Two (Cardio Day)
1.5 Cup Brown Rice 328 / 7 / 69 / 2
5 oz. Chicken Breast 229 / 43 / 0 / 5
Total <font color="red">557 / 50 / 69 / 7</font>

Meal Two (Off Day)
1 Cup Brown Rice 218 / 5 / 46 / 2
5 oz. Chicken Breast 229 / 43 / 0 / 5
1 Cup Broccoli 25 / 3 / 5 / 0
Total <font color="red">472 / 51 / 51 / 7</font>

Meal Three
1g Vitamin C 0 / 0 / 0 / 0
1.5 cups Sweet Potato 266 / 3 / 63 / 0
One Can Tuna 139 / 32 / 0 / 1
½ cup Lettuce 4 / 0 / 1 / 0
½ cup Spinach 4 / 0 / 1 / 0
½ Cucumber 8 / 0 / 2 / 0
3 Tbsp Balsamic Vinegar 45 / 0 / 10 / 0
1 Tbsp Olive Oil 119 / 0 / 0 / 14
Total <font color="red">583 / 35 / 77 / 15 </font>

Meal Four
6 oz. Lean Steak 231 / 36 / 0 / 9
1 Tbsp Olive Oil 119 / 0 / 0 / 14
3 Tbsp Teriyaki 40 / 3 / 8 / 0
½ cup Lettuce 4 / 0 / 1 / 0
½ cup Spinach 4 / 0 / 1 / 0
½ cup Cucumber 8 / 0 / 2 / 0
3 Tbsp Balsamic Vinegar 45 / 0 / 10 / 0
Total <font color="red">449 / 39 / 22 / 23</font>

Meal Five
1g Vitamin C 0 / 0 / 0 / 0
6 oz. Chicken Thigh 279 / 28 / 0 / 18
¼ cup Almonds 205 / 8 / 7 / 18
1 cup Broccoli 25 / 3 / 5 / 0
1 cup Green Beans 28 / 3 / 1 / 0
Total <font color="red">537 / 42 / 13 / 36</font>

Meal Six
100mg B6 0 / 0 / 0 / 0
50mg Zinc 0 / 0 / 0 / 0
500mg Magnesium 0 / 0 / 0 / 0
1 Scoop Whey Protein 110 / 23 / 3 / 1.5
1 cup Broccoli 25 / 3 / 5 / 0
1 Tbsp Peanut Butter 102 / 4.5 / 3 / 8
1 Cup Cottage Cheese 164 / 28 / 6 / 2
Total <font color="red">401 / 58 / 17 / 11.5</font>

Workout Day Total <font color="red">3086 / 275 / 279 / 95.5</font>
Percentages <font color="blue">36% / 36% / 28%</font>
Cardio Day Total <font color="red">3089 / 281 / 262 / 102.5</font>
Percentages <font color="blue">36% / 34% / 30%</font>
Off Day Total <font color="red">3004 / 282 / 244 / 102.5</font>
Percentages <font color="blue">38% / 32% / 30%</font>

I may not be 100% on the diet yet because I need to go grocery shopping so some of the meat and vegetables will be substituted for others with similar nutrients.

My measurements at the start of this are:
Shoulders 52 in
Chest 44 in
Stomach 38 in
Waist 38.5 in
Biceps 15 in
Forearms 13 in
Thighs 25 in
Calves 15.5 in
Weight 209
Height 6'3"

I have no idea what my bodyfat is. Maybe 15%. I have calipers but I need to get someone to help me, so bodyfat measurement will come in the near future. I will also be taking pics on a weekly basis which I will post at the end of the 13 weeks to show the transformation.

If anyone has any suggestions on the diet, please let me know as anything that will help me prove will be extremely beneficial.

[oZone]

Here are my current stats:

Weight 227.4 lbs
Bodyfat % 25%
Neck 17.5
Shoulders 52.625
Chest 46
Stomach 40.75
Waist 39.5
Hips 44.5
Biceps 14 14.5
Forearms 12.25 12.75
Thighs 25.25 25
Calves 16.875 16.75

My goal during this program is to cut my body fat % by 5%. My ultimate goal is to get to 185lbs with 10% body fat by Oct 14, 2007.

I lost 4.7% bodyfat during the first 4 weeks of training just using my own routine, but I feel that I can lose more with this program. My target heart rate is definitely being reached during the weight lifting portion of the workouts.

Yesterday, my lift total was 39,545 lbs for the Upper body workout.

Today, my lift total was 25,385 for the arms workout.

[Doug Golder]

11/28/06 did Biceps, Triceps, Forearms (Workout One )
took about 65 minutes.

11/29/06 did abs workout took about 18 min
11/29/06 did 3 mile jog and 2 mile walk took about 75 minutes

[PoppinFresh]

Are you guys using any program to assist you with the stat compliation? Just curious /forum/images/graemlins/smile.gif

Good luck guys, hope you all do well /forum/images/graemlins/smile.gif

[Doug Golder]

[ QUOTE ]
Are you guys using any program to assist you with the stat compliation? Just curious /forum/images/graemlins/smile.gif

Good luck guys, hope you all do well /forum/images/graemlins/smile.gif

[/ QUOTE ]

I'm using crosstrainer. The palm sync has some probelms but it really is great to keep track of your wieght training and the nutritional values of the food you are eating etc. There website is Crosstrainer (http://www.crosstrainer.ca/). There is a 30 day trial.

[oZone]

I'm using crosstrainer as well. They are coming out with a new version 6 sometime soon. If you purchase now, you will get an upgrade to 6 for free.

I did Legs today and it's killing me. My load was 42,395.

I had to drop the weight significantly on the last sets of leg press and squats because my legs felt like they were going to explode. The static reps were killer! I hope to increase the weight on my next try with this workout.

[SolAggressive]

I am eager to follow this progress as well!

I'm in the middle of a stressful time in my life. I'll be studying to take the bar exam in February, so a workout/diet right now may be a bit too much to ask for. But between taking it and waiting for my results (usually abotu 3 months) this will be perfect for killing time.

I'm trying to understand he diet plan above posted by JJJ... I'm a newbie, so patience please. /forum/images/graemlins/smile.gif but why is each ingredient broken up into 4 parts? Example. Vitamin C 0/0/0/0?

And whoch of these meals is your post workout meal? I intend to have my workout early in the day. Morning, before work.

[PoppinFresh]

It's broken down into: Total cals/Protein/Carbs/Fat

[SolAggressive]

Which woul dbe the post workout meal?

Is the above a good diet model? After I adjust for my own caloric needs?

[SolAggressive]

I really would liek to know if this is a good diet model. And if I can adjust the claoric content to my own needs by adjusting a few of the measurments...

I noticed there's no chromium supplementation. And there seems to be missing Omega 3 and 6 fatty acids...

Glutamine? Creatine?

Just trying to get all th einfo I can! Thanks!

[Doug Golder]

[ QUOTE ]
I really would like to know if this is a good diet model. And if I can adjust the caloric content to my own needs by adjusting a few of the measurements...

I noticed there's no chromium supplementation. And there seems to be missing Omega 3 and 6 fatty acids...

Glutamine? Creatine?

Just trying to get all the info I can! Thanks!

[/ QUOTE ]

<font color="green">I personally am having great success with the diet. I think that the goal with the diet is to have the carbs in the morning hours and make sure that they are starch. I would adjust the diet according to your calorie needs.</font>

<font color="green">I would add any other supplements that you feel are need.</font>

[Doug Golder]

[ QUOTE ]
Which woul dbe the post workout meal?

Is the above a good diet model? After I adjust for my own caloric needs?

[/ QUOTE ]

<font color="orange">I personally have added a before and post workout meal. Just remember to include the calories in your daily total.</font>

[Doug Golder]

12/4/06 Chest, Back, Shoulders, Traps (78 minutes)
12/4/06 walked 3 miles

12/5/06 Biceps, Triceps, Forearms (69 minutes increased weight by 5lbs)
12/5/06 walked 2 miles

12/6/06 walked 4 miles

12/7/06 Cardio and Abs (35 minutes)

[oZone]

It's been a couple days since I've checked in. I did Upper Body Workout #2 this morning. I increased my total weight lifted by 6000 over the last time I did this workout. There are a few exercises that I need to increase the weight I use as well. My total load was 36,035 lbs this morning and it took 1 hr 10 minutes to complete.

[oZone]

I did the Arms workout #2 this morning and my load was 23,190 lbs. My weight used to lift has consistently been increasing. I hope to continue that trend. I'm finally feeling like I'm getting some strength back from the old days.

How is your stuff going JJJ?

[johnjohnandjamal]

Everything is going fine. I'm going to start posting my workout weights in my own journal when I get a chance. I'll post updates here in terms of stats and what not.

[johnjohnandjamal]

I will now only be loosely following the workout as it has been causing me a lot of problems. I will still utilize similar principles (strip sets, static holds, etc) but they will be done with exercises that are tailored for my gym. Many of the supersets in this workout are in opposite ends of my gym, making it very difficult to monopolize two different areas at the same time. Also, the distance of the walk totally defeats the purpose of the superset. So from this point forward, I will be adapting some of the workouts to make it easier for me to go to the gym at any point during the day, regardless how busy it is. I feel this will definitely help my progress in the long run.

[oZone]

That stinks JJJ. I have some ground to cover at my Gym, but nothing that keeps me from voiding the superset.

This morning I increased the weight on most of my chest and back exercises. So much so that I got sick before I performed any shoulder exercises. I'll spare you any more details. Even with shrugs and lateral raises removed from the workout, my weight load increased by over 1000 lbs to 44,320 lbs.

I need to eat more before lifting at 5:00 am, that's the lesson of the day for me.

[Nordic Nightmare]

Hi guys! I have a question for you. I see this is a thirteen week workout, yet the workouts only take 5 days. Are we supposed to count this as a 5 day week or do we do as many workout cycles as possible within 13 weeks? Sorry to sound like an idiot, but I wanted to clear this up before I get started.

It looks like you guys are doing well in this workout.

[Doug Golder]

12/11/06 Chest, Back, Shoulders, Traps (71 minutes)
12/11/06 Walked 4 Miles

12/12/06 Biceps, Triceps, Forearms (62 minutes)
12/12/06 Walked 2 Miles

12/13/06 Jogged 2 Miles Walked 2

12/14/06 Abs cardio (rowed 25 minutes)
12/14/06 Walked 2 Miles

12/15/06 Walked 2 Miles

12/16/06 Quads, Hamstring, Calves (60 Minutes)

[Doug Golder]

[ QUOTE ]
Hi guys! I have a question for you. I see this is a thirteen week workout, yet the workouts only take 5 days. Are we supposed to count this as a 5 day week or do we do as many workout cycles as possible within 13 weeks? Sorry to sound like an idiot, but I wanted to clear this up before I get started.

It looks like you guys are doing well in this workout.

[/ QUOTE ]

I have been doing chest and a cardio on Mondays, Arms and a cardio on Tuesday, cardio on Wed, Thurs, Fri and Legs on Saturday. I take Sunday off and start over.

[Nordic Nightmare]

Thanks Doug! I appreciate the answer! -Greg