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  #341  
Old 06-13-2006, 07:24 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"And were baptized of him in Jordan, confessing their sins."St.Matthew3:6

June 13, 2006
(Class Day)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 1 day
Given Stats:
Weight:222lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Keep Insulin levels relatively low so that Glucogon can be released
2.Use Insulin at key points during the day to suppress Cortisol when it is at its highest, and enhance recovery/lower muscle wasting
3.Use Highly Fiberous Carbs that look grainy and fiberous and are not absorbed or used by humans as nutrients
4.Chromium
5.Omega-3's and Omega-6's
6.Macronutrients
7.Micronutrients
8.Vitamin C
9.Multivitamin
10.Week 1-3 lower calories by 250 calories to 3000 calories calorie cycled at about:
Meal 1:600 20%
Meal 2:360 12%
Meal 3:600 20%
Meal 4:600 post workout 20%
Meal 5:480 16%
Meal 6:360 12%
11.Week 4-6 lower calories by 250 calories to 2750 calorie s cycled at about:
Meal 1:550
Meal 2:330
Meal 3:550
Meal 4:550 post workout
Meal 5:440
Meal 6:330
12.Week 7 raise calories to highest point in the cycle this week to increase metabolism at about 3050 calories not cycled:
Meal 1:610
Meal 2:365
Meal 3:610
Meal 4:610 post workout
Meal 5:485
Meal 6:365
13.Weeks 8-10 lower calories by 250 calories to 2800 calories cycled at about:
Meal 1:560
Meal 2:335
Meal 3:560
Meal 4:560 post workout
Meal 5:450
Meal 6:335
14.Week 11-13 lower calories by 250 calories to 2550 calories cycled at about:
Meal 1:510
Meal 2:300
Meal 3:510
Meal 4:510 post workout
Meal 5:400
Meal 6:300
15.Reset metabolic rate
16.Stress level counteractivity to maintain healthy Thyroid conversion of T4 to T3
17.Special meals during times of high stress and Cortisol levels
18.Working with my body
19.All Fiberous Greens that are not absorbed or used by humans as nutrients
20.1 to 2 tall glasses of water per meal
21.Suppress morning Cortisol highs with a small amount of insulin
22.Light
23.Soduim NA+
24.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Comments:Plan is to cut calories and carbohydrates later in the day and use hard candies to stop hunger pangs.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #342  
Old 06-13-2006, 11:47 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"But when he saw many of the Pharisees and Sadducees come to his baptism, he said unto them, O generation of vipers, who hath warned you to flee from the wrath to come?"St.Matthew3:7

June 14, 2006
(Class Day)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 2days
Given Stats:
Weight:221.5lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Keep Insulin levels relatively low so that Glucogon can be released
2.Use Insulin at key points during the day to suppress Cortisol when it is at its highest, and enhance recovery/lower muscle wasting
3.Use Highly Fiberous Carbs that look grainy and fiberous and are not absorbed or used by humans as nutrients
4.Chromium
5.Omega-3's and Omega-6's for nutrition and energy
6.Macronutrients
7.Micronutrients
8.Vitamin C
9.Multivitamin
10.Week 1-3 lower calories by 250 calories to 3000 calories calorie cycled at about:
Meal 1:600 20%
Meal 2:360 12%
Meal 3:600 20%
Meal 4:600 post workout 20%
Meal 5:480 16%
Meal 6:360 12%
11.Week 4-6 lower calories by 250 calories to 2750 calorie s cycled at about:
Meal 1:550
Meal 2:330
Meal 3:550
Meal 4:550 post workout
Meal 5:440
Meal 6:330
12.Week 7 raise calories to highest point in the cycle this week to increase metabolism at about 3050 calories not cycled:
Meal 1:610
Meal 2:365
Meal 3:610
Meal 4:610 post workout
Meal 5:485
Meal 6:365
13.Weeks 8-10 lower calories by 250 calories to 2800 calories cycled at about:
Meal 1:560
Meal 2:335
Meal 3:560
Meal 4:560 post workout
Meal 5:450
Meal 6:335
14.Week 11-13 lower calories by 250 calories to 2550 calories cycled at about:
Meal 1:510
Meal 2:300
Meal 3:510
Meal 4:510 post workout
Meal 5:400
Meal 6:300
15.Reset metabolic rate
16.Stress level counteractivity to maintain healthy Thyroid conversion of T4 to T3
17.Special meals during times of high stress and Cortisol levels
18.Working with my body
19.All Fiberous Greens that are not absorbed or used by humans as nutrients
20.1 to 2 tall glasses of water per meal
21.Suppress morning Cortisol highs with a small amount of insulin
22.Light
23.Soduim NA+
24.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Cardio

Comments:Starting journal entry one day ahead. Noticing that others on this site are eating similar or the same meals that I am getting to eating. Because of Proverbs I am getting information from multiple counselors to guide me. I am still seeking to get past the 218lb plateau. Cardio calisthenics and jog.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #343  
Old 06-15-2006, 01:08 AM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
" Bring forth therefore fruits meet for repentance: "St.Matthew3:8

June 15, 2006
(Class Day)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 3days
Given Stats:
Weight:221.5lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Cardio

Comments:Starting this journal one day ahead. Finished reading 13Weeks to Hardcore Fat Burning the Diet and have put the summary in my journal notes. Looking forward for the opportunity to use it. Cardio golf.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #344  
Old 06-16-2006, 04:22 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"And think not to say within yourselves, We have Abraham to our father: for I say unto you, that God is able of these stones to raise up children unto Abraham."St.Matthew3:9

June 16, 2006
(Class Day)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 4days
Given Stats:
Weight:221.5lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Cardio

Comments: Seeking to break pass through barrier at 218lbs. Cardio basketball and stationary bike.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #345  
Old 06-17-2006, 06:46 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"And now also the axe is laid unto the root of the trees: therefore every tree which bringeth not forth good fruit is hewn down, and cast into the fire."St.Matthew3:10

June 17, 2006
(USAvs.Italy World Cup)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 5days
Given Stats:
Weight:224lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #346  
Old 06-18-2006, 06:41 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"I indeed baptize you with water unto repentance: but he that cometh after me is mightier than I, whose shoes I am not worthy to bear: he shall baptize you with the Holy Ghost, and with fire:"St.Matthew3:11


Second Sunday of Pentacost
June 18, 2006
(Father's Day)

Start date: September 15, 2002
Total time: 3 years and 8 months and 4weeks and 6days
Given Stats:
Weight:224lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #347  
Old 06-19-2006, 06:43 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"Whose fan is in his hand, and he will throughly purge his floor, and gather his wheat into the garner; but he will burn up the chaff with unquenchable fire."St.Matthew3:12

June 19, 2006
(Day after US Open Final)

Start date: September 15, 2002
Total time: 3 years and 8 months and 5weeks
Given Stats:
Weight:224lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Diet for a cut
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
Total Training days = 104 Training days for a cut
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

19JUN06 = Training day 19 of 104 = Legs training day for a cut

Cardio

Comments:Cardio run and calisthenics
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #348  
Old 06-20-2006, 04:38 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"Then cometh Jesus from Galilee to Jordan unto John, to be baptized of him."St.Matthew3:13

Injury
June 20, 2006

Start date: September 15, 2002
Total time: 3 years and 8 months and 5weeks and 1 day
Given Stats:
Weight:224lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Total LBM goal in protein grams = about 75,000grams
Diet for a cut
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
Total Training days = 104 Training days for a cut
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Comments: Injury today of hemeroids, and unable to determine cause. Growing concern over structure of meals 4, 5, and 6. Also becoming more amazed and interested in the ways God helps people to handle stress.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
  #349  
Old 06-21-2006, 06:20 PM
newbuilder newbuilder is offline
newbuilder should change his/her status!
Light-Heavyweight
 
Join Date: Sep 2002
Location: West Atlantic Coast
Posts: 1,315
Default Re: newbuilder\'s first cut

3
"But John forbad him, saying, I have need to be baptized of thee, and comest thou to me?"St.Matthew3:14

June 21, 2006
(Day after NBA Championship)

Start date: September 15, 2002
Total time: 3 years and 8 months and 5weeks and 2days
Given Stats:
Weight:224lbs
Target Bodyweight:163 +or- 10%
BF%:25%
Target BF%:10%-15%
Goal:to get understanding of fat cells
Given,
Moderate Basal Metabolic Rate = about 3222calories
Last year surplus = 175000calories
Total LBM goal in protein grams = about 75,000grams
Diet for a cut
Meals per day = 6meals 2-3hours apart starting first step from sleep
Calories per meal less than or = 500calories
1.Increased Energy in the Gym
2.Control Insulin
3.Increase the Production of Glucagon
4.Nutrient and Macronutrient Density
5.Maintain a Healthy Metabolic Rate
6.Meal Plan
7.Clean and Clear Daily Foam Wash + Benzoyl Peroxide
8.Training
Total Training days = 104 Training days for a cut
-Back / Bi's
-Delts / Traps
-Legs
-Chest / Tri's
-Off

Cardio

Comments:Cardio sprints and calisthenics. Planning a trip to grocery store to acquire a meal 5 or 6, and meal 2 if I can find it.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
Reply With Quote
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