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#1
10-08-2010, 10:27 PM
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Mind over matter
So this is slightly pre-mature as the real journaling starts when my Insanity package comes in the mail but I will get this started anyway as I have started the diet Im using for the program today.
First off goals. This will be a 2 month cut where Im looking to drop around 15-20 pounds. The program Im following is the Insanity system which came recommended by friends so we will see. Diet is of course the biggest part of this but I have a rather large complication in that I work in an operating room which means I have very short periods of time to eat and not a lot of space to store things. For this reason I am looking to try a 4-5 shake system with the last meal of the day being "real" food before bed. I am open to other options but diet has never been my strong suit so this was the best I could come up with. I just came off a cut of 3 months where I dropped 27 pounds using heavy calorie restriction in a brute force method of dropping weight but now am also interested in retained muscle where as that was not my primary concern before. Ok on to the numbers. Heres the diet plan. I wrote it to have every meal as a 2 scoop shake with 1-2 half cup packs of instant oatmeal which I can then replace as needed throughout the day. 2760 Max daily 2160 Min daily Daily totals 44g fat 7.7% of intake 250g carb 43.5% of intake 280g protein 48.8% of intake Protein Powder 6x 2 scoops 1560 cal daily 130 cal per meal 2 fat per 24 daily 5 carb per 60 daily 20 protein per 240 daily Instant Oatmeal 6x 2 bags first 4, 1 last 2 1000 cal daily 100 cal per 2 fat per 20 daily 19 carb per 190 daily 4 protein per 40 daily Meal times 630 0900 1200 1530 1900 2230 Ok thats the plan so now on to the journaling. I will start as of today. Last edited by Mindwerkz; 10-08-2010 at 10:35 PM. 
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#2
10-08-2010, 10:32 PM
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630 shake n oats
0900 shake n oats 1200 shake n oats 1530 shake n oats Dumbbell lunges 10x1@70lbs 10x1@50lbs 10x1@30lbs Leg Press 10x3@520 Leg Press Calf Raises 20x1@520 10x2@520 This was actually a redo of a leg work out from 2 days ago that I didnt feel I did very well, no cardio today as it was a long day and Im a bit tired. Will do an hour tomorrow to make up for 30 min missed today. Last edited by Mindwerkz; 10-08-2010 at 10:41 PM.
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#3
10-10-2010, 03:36 AM
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630 still sleeping
0900 4 eggs 1 cup oat meal 1200 1 cup chicken & green chili soup 1530 MRP bar 1900 grilled steak w/onion, green peppers 2230 2 scoops shake Today was supposed to be cardio but I was a bit angry so I moved my chest/tri day up a day flat bench Dumbbell fly 3x10@45 incline dumbbell bench press 1x10@150 1x10@140 1x10@130 flat arnold bench 3x10@100 decline barbell press 3x20@80 seated arnold press 3x8@100 dumbbell skull crusher 3x10@50 cable tri extensions 3x to failure @ 50
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#4
10-12-2010, 01:00 AM
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yesterday was an off day so not included
dropping 250 carb cals 630 2 scoops, 1 cup oats 0900 2 scoops, 1/2 cup oats 1200 2 scoops, 1/2 cup oats 1530 2 scoops, 1/2 cup oats 1900 unknown amount of unsalted/unbuttered popcorn (went to movie w/family) 2230 spinach noodles w/meatballs back/bi day bent over barbell rows 3x10@145 Seated cable pull down followed immediatly by seated cable row 3x10@100 (each) Isolation hammer curls 3x@25 to failure Forearm flexion/extension 3x@30 to failure
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#6
10-14-2010, 01:45 AM
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I would up the fat % a bit if it was me. Also, if you have breaks to go to your car, you can store some non-perishable things in your car. Like, water, can of beans, nuts, and other things. Good luck!
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#7
10-14-2010, 03:07 AM
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Thanks for the tip. I do put down at least a gallon of water per day, normally in 1 ltr doses. I have done beans before and likely will again I just wanted a really slow acting carb that was super simple to store.
My weight is staying right about the same with a 6 pound up or down fluctuation based on what time of day I do it which is a bit frustrating. On the other hand my waist is getting smaller so I know Im loosing fat. What percents do you think would be better? Im open for any and all thoughts.
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#9
10-15-2010, 02:41 PM
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Well it really depends on how your body handles carbs. Some people can cut with a much higher percentage of carbs. I was actually watching some videos of Layne Norton on bodybuilding.com and he was talking about how the difference between his bulk and cut is just that he cuts the carbs down. Protein and fat stay the same. And then as he gets closer to contest, he cuts the carbs more and more if he needs to. So you can just use what you have and if you aren't losing weight, just start cutting the carbs and leave the protein and fat alone.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#10
10-16-2010, 10:13 PM
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Forgot to go shopping so I switched to a protein bar I was able to buy at the hospital. 4 of those and shakes made up my morning. They tasted pretty darn good and were decent on the macros. Dont remember exactly what the numbers were but they were good.
Did pushing today and really felt it flat bench flys 3x10@45 Bench Press (no spotter so went quite light for safety) 3x10@135 Arnold shoulder press 3x10@45 Cable tri pulldown 3x10@55 (I think, just started working with what it was set at)
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