I'm Back

[Palmetto]

Na dude...school is whooping my ass. I have 3 tests this week and 2 more next week. With school, studying and work, I have no time man. It sucks I agree.

 

[Line]

As much as I hate to say it, school's one of the most important things in your life right now. While you should strive to remain fit, you will have your entire life to lift so keep working hard in school.

 

[Palmetto]

My poor log . New diet means the log comes back.

 

[philosopher]

My poor log . New diet means the log comes back.

Good to hear

 

[Palmetto]

Going to Walmart in a few. I'll post my diet in here. I think it's pretty solid.

 

[Rocky]

Make sure you post the sessions too!

 

[Palmetto]

I will...gonna do cardio later on in the day when I get off work. I'll hit the weights next week.

 

[SerbMarko]

is your log the new post whore thread lol

 

[Palmetto]

Haha, no I dont think so. Unless I missed something. Why you say that?

 

[SerbMarko]

Haha, no I dont think so. Unless I missed something. Why you say that?

oh i just havent seen any workouts lately? your busy right?

check my log once in a while baby

 

[Palmetto]

oh i just havent seen any workouts lately? your busy right?

check my log once in a while baby

Yea I'm starting my cut today. I'll post my cardio today and my sessions when I start them back on next monday. I'll check yours sweetie.

 

[Palmetto]

5-21-07
Cardio Session

This is so embarrasing but I said that I would put it up. I did cardio today for 8:19. I jogged around campus for the first time in over a year and I must say. I almost died. How sad is that? Oh well I guess I have to start somewhere again. I'll post my diet up after I finish eating.

 

[Rocky]

As you said yourself - You've got to start somewhere and it can only get better...unless it gets worse.

 

[Palmetto]

It wont get worse Rocky. I'm pretty much at the bottom anyways. I can only go up from here!

 

[fallen]

hey at least you are still making an effort

 

[Palmetto]

Ok as promised here is my cutting diet. I am currently at 190 lbs. and my daily needs are as follows. Cals-2280, Protien-285, Carbs-247, Fats-38. So here we go.

Meal 1
Four Egg whites
1 cup of Oats
1 cup of OJ

Totals:
Cals 478
Protein 72
Carbs 82
Fats 1
Sat. Fats 1


Meal 2
Three Egg Whites
1 cup of Special K Protein Plus Cerial
1 cup of Non-Fat Skim Milk

Totals:
Cals- 266
Protein- 32.5
Carbs-32
Fats- 3.75
Sat. Fats- .5

Meal 3:
All-Natural Peanut Butter (2 tbsp)
Protein Shake (1 scoop of protein)

Totals:
cals-330
protein-32
carbs-9
Fats-17
Sat Fats-3

Meal 4
Tuna (1 can)
Whole Wheat Bread (2 slices)

Totals:
cals-250
Protein-33
Carbs-20.5
Fats-3.5
Sat Fats-0

Meal 5: (Pre-Workout)
Whole Wheat Pasta or Brown Rice
ANPB

Totals:
Cals-420
Protein-15
Carbs-47
Fat-17
Sat. Fats-2.5

Meal 6 (Post Workout)
6 oz. Chicken Breast
Whole Wheat Pasta or Brown Rice
Bananna

Totals:
Cals- 465
Protein- 41.5
Carbs- 68
Fats- 3
S.F.- 0

Meal 7 (Before Bed)
Non-Fat Cottage Cheese (1 cup)

Totals
Cals-180
Protein-28
Carbs-14
Fats-0
S.F.-0

Daily Totals:

Cals- 2389
Protein- 254
Carbs- 272.5
Fats- 45.25
Sat Fats- 7

There we go...I realize my numbers are a little high and I will see how this week goes and tweak them accordingly. Feel free to throw your input in.

 

[SerbMarko]

thats a solid lookin diet.. like i said in the other post.. add a bit more protein and reduce carbs just a bit.. would you consider cycling your carbs? one day higher, one lower and so on? i find it works awesome

 

[Dstan]

ur diet looks pretty clean man it should be fine for cutting fat and not losing any muscle since ur carbs and protein are pretty balanced.

 

[SerbMarko]

Meal 1 (9:30)
8 egg whites(xtra large) ...200cal...40g pro...0g carb...0g fat
1 Cup Oatmeal...300 cal...10g pro...54g carb...6g fat
1 Tbsp Natural PB...105 cal...4g pro...3g carb...8g fat

Meal 1 Totals: 605cal.....54g pro....57g carb...14g fat

Meal 2 (Noon)
1 Can of Tuna...175cal...37.5g pro...0g carb...2.5g fat
1 Tbsp Flax….120cal...0g pro....0g carb....13g fat

Meal 2 Totals: 295cal...37.5g pro...0g carb...15.5g fat

Meal 3 (Pre Workout) (3:00)
8 egg white (xtra large)....200 cal...40g pro...0g carb...0g fat
1 piece of Wheat Bread w/Grains & Oats...110 cal...4g pro...20g carb....2g fat

Meal 3 Totals: 310 cal...44g pro...20g carb...2g fat

Meal 4 (Post Workout) (5:00)
2 Scoops Of Whey.....260cal...46g pro...8g carb...4g fat
1 Cup Oatmeal...........300cal...10gpro...54g carb...6g fat

PWO Totals: 560cal...56g pro...62g carb...10g fat

Meal 5 (7:30 or 8:00)
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
2 Cups of Spinach Leaves…10cal...1g pro...1.5g carb…0g fat

Meal 5 Totals: 330cal....65g pro...1.5g carb…5g fat

Meal 6 (Pre Bedtime) (11:00)
2 Scoops Of Whey.....260cal...46g pro...8g carb...4g fat

Meal 6 Totals: 260cal....46g pro...8g carb...4g fat



Diet Totals:

Calories – 2360
Protein – 302.5
Carbs – 148.5
Fats – 50.5


Faiz

^ this looks awesome. id give this a go

 

[Palmetto]

thats a solid lookin diet.. like i said in the other post.. add a bit more protein and reduce carbs just a bit.. would you consider cycling your carbs? one day higher, one lower and so on? i find it works awesome

Tweak and I are currently working on a diet over AIM and it's pretty similar to his since he got great results and we are pretty much the same body type I'ma give it a go. If I hit a wall w/ that diet then I'm gonna cycle carbs. I already have been looking into it. Fiaz's info is great stuff too...how can I not loose fat w/ you guys looking out for me?