jay_the_bull Saga in Bodybuilding - ABCbodybuilding

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  #1  
Old 09-23-2003, 02:25 PM
jay_the_bull jay_the_bull is offline
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Default jay_the_bull Saga in Bodybuilding

I thought by starting a thread on my quest of body greatness it would keep me more honest.

My workouts will be Body for Life style as that seems to work best for me. For those unfamilar it looks like this:

M: Upper Body
T: Aerobics
W: Lower Body
T: Aerobics
F: Upper Body
S: Aerobics
S: Rest

Then repeat...except monday will be LB, wed UB, and fri LB.

Supplements:
Beverly International Muscle Provider for post workout.
Crea-Drive post workout.
Creapure mixed with water on off days.
Multi-Vitamin
7-Keto

Let me know what you think.
  #2  
Old 09-23-2003, 02:41 PM
GetPsycho GetPsycho is offline
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Default Re: jay_the_bull Saga in Bodybuilding

what does your diet look like
  #3  
Old 09-23-2003, 02:45 PM
jay_the_bull jay_the_bull is offline
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Default Re: jay_the_bull Saga in Bodybuilding

I know my diet could be better...but this is what it looked like yesterday.

7:00 am: 8oz OJ and 1 cup of oatmeal.
9:30 am: 1/2 a bagel with peanut butter and a fat free yogurt.

12:00: Turkey sandwich (dry no condiments), string cheese, fruit cup, and a diet mountain dew.

2:30: Protein bar
6:00: pork chop, plain baked potato, and lima beans
8:00: post workout - 5 grams of creatine and a whey shake

I might add too that I am 30 years old. Weigh 245 and my body fat is somewhere in the mid to upper 20's.
  #4  
Old 09-23-2003, 03:15 PM
GetPsycho GetPsycho is offline
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Default Re: jay_the_bull Saga in Bodybuilding

[ QUOTE ]

<font color="red">i would highly recommend you read these.....
13 Weeks to Hardcore Fat Burning " The Diet "
13 Weeks to Hardcore Fat Burning " The Workout "
Self Analysis Part Two - Nutrition &amp; Supplementation </font>

7:00 am: 8oz OJ and 1 cup of oatmeal.
<font color="red">add 30 g worth of protein. 7-8 egg whites with 1-2 whole eggs. personally, i would drop the oj and drink water</font>

9:30 am: 1/2 a bagel with peanut butter and a fat free yogurt.
<font color="red">bad meal here, bagels are very high GI and yogurt is loaded with sugar</font>

12:00: Turkey sandwich (dry no condiments), string cheese, fruit cup, and a diet mountain dew.
<font color="red">lunch meat is not the best source of protein, but its ok. water water water. and the fruit cups usually have added sugars</font>

2:30: Protein bar
<font color="red">if you are pressed for time here then ok, if not you should opt for a real meal</font>

6:00: pork chop, plain baked potato, and lima beans
<font color="red">how about a sweet potatoe or yam instead of the regular baking potatoe. and i would opt for a leaner protein like chicken breast</font>

8:00: post workout - 5 grams of creatine and a whey shake
<font color="red">post workout nutrition
Window of Opportunity
Dextrose &amp; Maltodextrin an in-depth analysis
</font>

<font color="red">you need to eat something before going to bed. cottage cheese is always a decent pre bed meal b/c of the casein protein content. but if you are concerned with the sugar (usually about 8 g sugar per cup) then have a salad with an oil based dressing and a small shake. try to get around 30 g protein, 15 g fat and some fiber

your efa intake is way too low, protein is too low as well

do you know the total calories, p/c/f ?</font>

I might add too that I am 30 years old. Weigh 245 and my body fat is somewhere in the mid to upper 20's.


[/ QUOTE ]
  #5  
Old 09-23-2003, 03:16 PM
jay_the_bull jay_the_bull is offline
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Default Re: jay_the_bull Saga in Bodybuilding

Thanks for the help I appreciate - I am printing off those articles now.
  #6  
Old 09-23-2003, 03:22 PM
GetPsycho GetPsycho is offline
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Default Re: jay_the_bull Saga in Bodybuilding

this might help as well.....

GENERAL CUTTING GUIDELINES:

1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.

2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.

3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.

5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.

6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

7. Avoid starchy carbs like corn, bread, pasta.

8. For your last meal or two of the day, have only green veggies for your carbohydrates.

9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F, 40P/25C/35F, or 40P/20C/40F (of course there ARE others, those are just MY personal preferences).

10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com or www.calorieking.com

Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese

SLOW BURNING/COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

HEALTHY FATS

Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil

BEVARAGES

Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

CONDIMENTS

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)
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