Rico's New journal - the "No More Gut" campaign Part II (Comments please...) - ABCbodybuilding

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  #1  
Old 10-07-2003, 09:13 AM
RicoCPA RicoCPA is offline
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Default Rico\'s New journal - the \"No More Gut\" campaign Part II (Comments please...)

Ok, I've been on this incredible site for over a year and am finally gonna start a journal and try to get serious. Pictures to come soon, althought they ain't gonna be pretty.

I had to take off from training for a little over month due to some personal reasons and the diet went with it. So needless to say my pants ain't fitting as good as they used to. I'm going to follow the "12 week Fat Burning workout and diet". I'll post the macros at the end of each day. You can also check out my Fitday log, the link is in my sig.

Please, any comments, critiques, and criticisms welcome! [img]/forum/images/graemlins/grin.gif[/img] My goal is to obviously lose fat, while maintaining as much muscle mass as possible.

So here we go:

Tuesday 10/7/03

DIET
------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine (loading)
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops Whey w/ 12 oz water, 1 tbsp flax oil, 5 g creatine
1:30 PM - 1 cup steamed, diced, chicken w/ 2 cups steamed brocolli, 5 g creatine
5:00PM - 1 Whole Wheat Wrap w/ 1 can tuna filet in olive oil, 1 tbsp low-fat mayo, 5 g creatine
8:00PM - PWO shake (2 scoops Whey, 30 g dextrose), 5 g creatine, 5 g glutamine, 500 mg vitamin C, 400 IU vitamin E
9:30PM - 6 oz chicken breast, 1 stalk celery, 1.5 stalks of brocolli (cooked in skillet with 3 tbsp olive oil), 1/4 cup cheddar cheese
10:45PM - ZMA

Total Macros (cal/f/c/p) = 2,464 / 96 / 122 / 280

WORKOUT
------------------------------------------------------------
7:00PM (going light this week, haven't lifted in over a month)
Chest
BB Bench Press - Flat = 10x135, 8x150, 6x165, 30 sec Static Strip x 135
BB Bench Press - Incline = 10x115, 8x125, 6x135, 30 sec Static Strip x 115
DB Flys - Flat = 10x35
DB Flys - Incline = 10x30
DB Flys - 12x20

Shoulders
Seated DB Press = 10x30, 8x35, 6x35
Standing Lateral Raises = 10x15, 8x20, 6x20
DB Shrugs = 10x50, 8x60, 6x70

Triceps
Cable Pressdowns = 10x60, 8x70, 6x80
DB Kickbacks = 9x15, 8x10, 10x5
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #2  
Old 10-07-2003, 10:42 AM
Tuf Tuf is offline
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Default Re: Rico\'s First journal - the \"No Gut\" campaign

[ QUOTE ]
1 pkg instant plain Oatmeal

[/ QUOTE ]
[img]/forum/images/graemlins/ooo.gif[/img]
__________________
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  #3  
Old 10-07-2003, 12:04 PM
RicoCPA RicoCPA is offline
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Join Date: Jul 2002
Location: Near Philly
Posts: 1,245
Default Re: Rico\'s First journal - the \"No Gut\" campaign

[ QUOTE ]
[ QUOTE ]
1 pkg instant plain Oatmeal

[/ QUOTE ]
[img]/forum/images/graemlins/ooo.gif[/img]

[/ QUOTE ]

Here are the ingredients:

Whole grain rolled oats (with oat bran), Calcium Carbonate, Salt, Guar Gum, Carmel Color, Reduced Iron, Niacinamide, Pyridoxine Hydrochloride, Vitamin A Palmitate, Riboflavin, Thiamin Mononitrate, Folic Acid.

Is there that much difference in this and plain "Quaker Oats"???
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #4  
Old 10-08-2003, 08:34 AM
RicoCPA RicoCPA is offline
RicoCPA should change his/her status!
Light-Heavyweight
 
Join Date: Jul 2002
Location: Near Philly
Posts: 1,245
Default Re: Rico\'s First journal - the \"No Gut\" campaign

Wednesday 10/8/03 (Week 1 of 12)

DIET
------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine (loading)
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops Whey w/ 12 oz water, 1 tbsp flax oil, 5 g creatine
1:15PM - 6 oz chicken breast, 1 stalk celery, 1.5 stalks broccoli, 1 cup brown rice (cooked)
3:30PM - Green tea
5:00PM - 1 Whole Wheat Wrap w/ 1 can tuna filet in olive oil, 1 tbsp low-fat mayo, 5 g creatine
8:00PM - PWO shake (2 scoops Whey, 30 g dextrose), 5 g creatine, 5 g glutamine, 500 mg vitamin C, 400 IU vitamin E
9:30PM - 6 oz chicken breast, 1 stalk celery, 1.5 stalks of brocolli (cooked in skillet with 3 tbsp olive oil), 1/4 cup cheddar cheese
10:45PM - ZMA and 5 g glutamine

Total Macros (cal/f/c/p) = 2679 / 97 / 174 / 285

WORKOUT
------------------------------------------------------------
7:00PM (going light this week, haven't lifted in over a month)
So much for going light, my triceps are killing me, thus the very light weight on the kickbacks last night. I hope I can walk on Friday after leg night tonight.

Squats - 10x135, 8x150, 6x165
Leg Extensions - 10x90, 10x90, 10x90
Lying Leg curls - 10x55, 10x60, 8x70
SLDL - 10x115, 8x115, 6x115
Seated Calf Raises - 10x60, 10x70, 10x70, 8x80, 6x90
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #5  
Old 10-09-2003, 08:47 AM
RicoCPA RicoCPA is offline
RicoCPA should change his/her status!
Light-Heavyweight
 
Join Date: Jul 2002
Location: Near Philly
Posts: 1,245
Default Re: Rico\'s First journal - the \"No Gut\" campaign

Thursday 10/9/03 (Week 1 of 12)

DIET

------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine (loading)
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops Whey w/ 12 oz water, 1 tbsp flax oil, 5 g creatine
1:00PM - 6 oz chicken breast, 1 stalk celery, 1.5 stalks broccoli, 1 cup brown rice, cooked, 1 tbsp flax oil
4:00PM - Green Tea
5:00PM - 1 cup Perdue Short Cuts chicken, 1 whole wheat wrap, 2 tbsp low-fat mayo, hot sauce
8:30PM - 6 oz chicken breast, 3 cups romaine lettuce, 2 tbsp ranch dressing, 1/8 cup shredded cheddar cheese, 5 g creatine, 5 g glutamine
10:00PM - ZMA, 5 g glutamine
11:00PM - 2 scoops whey protein in 12 oz water, 1 tbsp olive oil

Total Macros (cal/f/c/p) = 2,369/99/122/265

WORKOUT
------------------------------------------------------------
7:00PM (going light this week, haven't lifted in over a month)
Legs don't feel too bad now, but shoulders and tris hurt bad. Thank heaven tonight is only cardio and abs.

Lying leg lifts - 30 plus held legs off ground 30 seconds
Crunches - 25
Twisting Crunches - 25 each side
Crunches - 25

20 minutes HIIT on Elliptical Machine
10 minute walk on Treadmill (start at 3.5 mph, decrease .5 mph every 2.5 minutes)
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #6  
Old 10-10-2003, 08:41 AM
RicoCPA RicoCPA is offline
RicoCPA should change his/her status!
Light-Heavyweight
 
Join Date: Jul 2002
Location: Near Philly
Posts: 1,245
Default Re: Rico\'s First journal - the \"No Gut\" campaign

Friday 10/10/03 (Week 1 of 12)

DIET

------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine (loading)
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops whey w/ 12 oz. water, 1 tbsp flax oil, 5 g creatine
1:00PM - 6 oz chicken breast, 3 cups romaine, 2 tbsp low-fat ranch dressing
5:00PM - 1 cup Perdue short cuts chicken, 1 whole wheat wrap, 1 tbsp low-fat mayo, hot sauce, 5 g creatine
8:00PM - Post Workout Shake
9:45PM - 2 cups mixed lettuce, 6 oz chicken breast, 1/8 cup shredded cheddar cheese, hot sauce

Total Macros (cal/f/c/p) = 2,231/83/103/267

WORKOUT
------------------------------------------------------------
7:00PM (going light this week, haven't lifted in over a month)

Back
Lat Pull Downs - 10x60, 10x60, 10x60, 8x60, 6x100
One Arm DB Rows - 10x40, 8x50, 6x60
Bent Over Laterals - 10x15, 10x15, 10x15

Biceps
BB Curls - 10x50, 8x60, 6x70
Concentration Curls - 10x15, 8x20, 6x20

Forearms
BB Wrist Curls - 10x45, 8x55, 6x65
Reverse BB Wrist Curls - 10x45, 8x55, 6x65
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #7  
Old 10-10-2003, 08:59 AM
GetPsycho GetPsycho is offline
GetPsycho should change his/her status!
Olympia Contender
 
Join Date: Oct 2002
Posts: 11,387
Default Re: Rico\'s First journal - the \"No Gut\" campaign

[ QUOTE ]

6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine (loading)
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
<font color="red">wow, how long does it take you to get to work ? </font>
10:30AM - 2 scoops Whey w/ 12 oz water, 1 tbsp flax oil, 5 g creatine
1:00PM - 6 oz chicken breast, 1 stalk celery, 1.5 stalks broccoli, 1 cup brown rice, cooked, 1 tbsp flax oil
4:00PM - Green Tea
5:00PM - 1 cup Perdue Short Cuts chicken, 1 whole wheat wrap, 2 tbsp low-fat mayo, hot sauce
8:30PM - 6 oz chicken breast, 3 cups romaine lettuce, 2 tbsp ranch dressing, 1/8 cup shredded cheddar cheese, 5 g creatine, 5 g glutamine
<font color="red">i would lose the ranch or at least try to drop it to 1 tbsp </font>
10:00PM - ZMA, 5 g glutamine
11:00PM - 2 scoops whey protein in 12 oz water, 1 tbsp olive oil

[/ QUOTE ]
  #8  
Old 10-10-2003, 10:53 AM
RicoCPA RicoCPA is offline
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Light-Heavyweight
 
Join Date: Jul 2002
Location: Near Philly
Posts: 1,245
Default Re: Rico\'s First journal - the \"No Gut\" campaign

[ QUOTE ]

8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
<font color="red">wow, how long does it take you to get to work ? </font>

[/ QUOTE ]
<font color="green">It's about an hour and a half. It takes about 20 minutes to drive to the train station, 45-50 min. on the train and 10 minutes to walk to the office. </font>
[ QUOTE ]
8:30PM - 6 oz chicken breast, 3 cups romaine lettuce, 2 tbsp ranch dressing, 1/8 cup shredded cheddar cheese, 5 g creatine, 5 g glutamine
<font color="red">i would lose the ranch or at least try to drop it to 1 tbsp </font>

[/ QUOTE ]
<font color="green">The dressing is low-fat. Maybe I'll try some safflower oil instead. </font>

Thanks, GP. Oh and I'm switching to regular oatmeal after I finish the box of instant.
__________________
Fitday log | Online Journal
Age: 33
Height: 5'10"
Weight: 184 lbs. (cutting, now)
BF%: 14.78% (as of 4/20/04)
Chest: 45" / Bicep: 15 1/2" / Forearm: 12 1/2" / Quad: 24" / Calf 16" (As of 2/5/04)
"Thou shalt not allow anything to deter you in your quest for ALL!!"
  #9  
Old 10-10-2003, 11:23 AM
GetPsycho GetPsycho is offline
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Join Date: Oct 2002
Posts: 11,387
Default Re: Rico\'s First journal - the \"No Gut\" campaign

i think your fat intake is more than sufficient. if you increase the fat in this meal then i would look to remove the fat from a different meal. i added it up and from the diet you posted on 10/9 you are close to 40% of your calories coming from fats. if you want to keep your carbs low and your fat high i would shoot closer for 50/20/30 or even 40/30/30 if you dont want to jack your protein up that high
  #10  
Old 10-10-2003, 12:11 PM
Frenchie Frenchie is offline
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Join Date: May 2003
Location: Driven
Posts: 1,188
Default Re: Rico\'s First journal - the \"No Gut\" campaign

[ QUOTE ]
<font color="green">The dressing is low-fat. Maybe I'll try some safflower oil instead. </font>

<font color="blue"> Actually, the problem is not so much about the fat content in the dressing than the sugar content. Usually, these dressings contain a high amount of sugar, which is not good, especially at this time of the day. Try to make your own dressing with mustard, balsamic vinegar and olive or safflower oil..... [img]/forum/images/graemlins/wink.gif[/img] </font>

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