The End is Near!

[Bouncer]

I agree with you bro - the problem is that we aren't talking about getting this guy down to the bf%'s Palumbo gets his guys - we are talking about moving him away from the 11% mark to a round about 9% mark by getting rid of his muscle wasting diet.

As for the fats etc you're spot on for a ketosis diet layout - just not what the focus of going from 11% to 9% should be IMO.
As for the refeeds (refueling glycogen) I agree although it *can* be done every four or five days instead of every seven - only major area see a difference in our views and it isn't that major as the idea remains the same...

Again though - the focus is on moving from 11% to 9% - not a Palumbo competitor looking to get to 4% or less....

once again i find that I cant disagree with you. :P going from 11% to 9% is very easily attainable without much restriction IMO.

something like 300 grams of protein, 150 grams of carbs (all complex), 80 grams of fat i think would work nicely with him. i would up the cardio to 5 times a week at 40 min a session though.

I believe 3v1lj03 biggest problem is his mindset. He has gotten into the idea that the lower the cals and the lower the fat levels the more bodyfat will come off. very bad mindset to have and it needs to change.

[3v1lj03]

All right men I am going to work on this and thanks for all the input and I take no disrespect from real criticism. If I was that sensitive I would not have posted my real diet. The only thing in my mind right now is how to up the fats and protein and still stay under maintenance without a major increase in cardio but maybe that is exactly what you are telling me to do.

Here this vid will show you where I was at 4 weeks ago. I know this may make me a laughing stock but, I make these for my wife as she REALLY likes them.
YouTube - Curling for Failure

[Bouncer]

The only thing in my mind right now is how to up the fats and protein and still stay under maintenance without a major increase in cardio but maybe that is exactly what you are telling me to do.

yup, more cardio 5 times a week 40 min a session either first thing in the morning or right after training.

[coffee-guy]

All right men I am going to work on this and thanks for all the input and I take no disrespect from real criticism. If I was that sensitive I would not have posted my real diet. The only thing in my mind right now is how to up the fats and protein and still stay under maintenance without a major increase in cardio but maybe that is exactly what you are telling me to do.

Here this vid will show you where I was at 4 weeks ago. I know this may make me a laughing stock but, I make these for my wife as she REALLY likes them.
YouTube - Curling for Failure

Come up with something new, post it here, let us critique it and then set a timeframe for you to stick to it - consistency is the only real way to know what works for you...

With that said just know that I think your idea of your bf% is off. I realize the videos you have posted online are from 3 weeks ago but you aren't that close to the 11% mark in them. I only say that because if you're in fact higher than where you *think* you are then a LOT of the advice you need would change - it isn't realistic for anyone to give advice to you based upon the info you provide only to find out later it wasn't as accurate as it could have been....

If it is possible, find someone who knows how to use calipers and have (at least) a 3 point test done, 7 would be ideal though. Even if you have to spring to have it done professionally you would be much better off - and of course our advice would be much more accurate/useful to you......

Either way - the videos are inspiring and they definitely don't make you anything close to a laughing stock. If anything, I would challenge others to do the same simply because that's what the board is about - props to you and letting us help you help yourself with your goals....

[3v1lj03]

Come up with something new, post it here, let us critique it and then set a timeframe for you to stick to it - consistency is the only real way to know what works for you...

With that said just know that I think your idea of your bf% is off. I realize the videos you have posted online are from 3 weeks ago but you aren't that close to the 11% mark in them. I only say that because if you're in fact higher than where you *think* you are then a LOT of the advice you need would change - it isn't realistic for anyone to give advice to you based upon the info you provide only to find out later it wasn't as accurate as it could have been....

If it is possible, find someone who knows how to use calipers and have (at least) a 3 point test done, 7 would be ideal though. Even if you have to spring to have it done professionally you would be much better off - and of course our advice would be much more accurate/useful to you......

Either way - the videos are inspiring and they definitely don't make you anything close to a laughing stock. If anything, I would challenge others to do the same simply because that's what the board is about - props to you and letting us help you help yourself with your goals....

Here is my proposed new diet and schedule. Let me have it!
5am Get up, take t3

6:30 am cardio low intensity 40 min 5 days

9am 6 whole eggs, zinc 50 mg, magnesium 400 mg, b6 100 mg , b12 2000 mcg, Glucosamine HCI/ MSM 750 mg each
36 grams protein, 30 grams fat, 6 grams carbs

11AM 8oz of tuna with half cup raw almonds with the tuna I will add fish oil 2tblsp
66 grams protein, 51.5 grams fat, 10.5 grams carbs

2:15pm 50g whey with 2 tblsp all natural peanut butter Multi Vit/mineral/ anti ox, Magnesium 400 mg, D 400 iu, B12 1000 mcg, sometimes
58 grams protein, 21grams fat, 14 grams carbs
3 pm Workout

4:30 50g whey with 2 tblsp all natural peanut butter
58 grams protein, 21grams fat ,14 grams carbs

6:30 pm 8oz of chicken and vegetables 1 tblsp evoo
64 grams protein, 30 grams fat, 0 grams carbs
9:30 pm 6 whole eggs.
36 grams protein, 30 grams fat, 6 grams carbs

On Friday night 1 cheat meal max of 500 grams carbs to replenish glycogen stores.

Total Calories: 2556.5
Total Protein: 318 grams 1272 calories
Total Carbs: 50.5 and according to Palumbo these won’t count
Total Fat: 183.5 grams 1284.5 calories

Current BMR of 1921.48 calculated total energy requirements are 2699 calories per day
Difference from BMR: + 635.02 calories
Difference from Energy Requirements: -142.5 calories adding am cardio 5 days to increase this deficit

I have decided to go with the ketosis diet because it is a dieting style I am very familiar with and I am able to stick to it strictly for long periods of time. It is also the most like my current diet plan and will be the least amount of adjustment for my body in my final weeks of this cycle and into pct.
I am going to go shopping this afternoon and start this diet as written Wed morning. Unless I get allot of negative feedback. Do not hold back on me I am serious about this body and getting to 9%. I am trying to comply to this diet as best as I can today with the food I have on hand. I have my calipers with me and I am going to recheck my bf% at lunch time today and I will post the results as soon as I know them. I thank all of you who are trying to help me meet my goals.

As for time frame I think I would like to recheck everything in 6 weeks. If my diet has been the reason this has been so slow I think we should see a difference in that amount of time. I track everything in my workout log so I can stay on top of the timing.

And foghat thanks for that last bit of encouragement I was kinda feeling low until that.

[3v1lj03]

Here are the caliper measurements and the results for several types of calculations. My age causes all the calculations to assume several percentage points of body fat which in this case agree with. I am not sure that according to the things I have read on this board(http://www.superiormuscle.com/forums...at-percentages) that I agree with any of these results. I still think I am in the 11 to 12% range and maybe 13%. BTW anyone who read the thread where I lost 6 lbs in 3 days as of yesterday I have not gained that weight back. Don’t think it was water at this point and I continue to increase strength.

Also fog some of the video I posted in the link was several months old I just put it together 3 to 4 weeks ago.

Chest 8, Midaxillary 8, Bicep 2, abdominal 12, Suprailiac 8, Thigh 3, calf 2, Subscapular 12, tricep 2, lower back 16

Jackson/Pollock 7
Caliper Method: 8.90%

Jackson/Pollock 3
Caliper Method: 8.05%

Jackson/Pollock 4
Caliper Method: 7.74%

Parrillo
Caliper Method: 8.65%

Durnin/Womersley
Caliper Method: 14.62%

[coffee-guy]

Here is my proposed new diet and schedule. Let me have it!
5am Get up, take t3

6:30 am cardio low intensity 40 min 5 days

9am 6 whole eggs, zinc 50 mg, magnesium 400 mg, b6 100 mg , b12 2000 mcg, Glucosamine HCI/ MSM 750 mg each
36 grams protein, 30 grams fat, 6 grams carbs

11AM 8oz of tuna with half cup raw almonds with the tuna I will add fish oil 2tblsp
66 grams protein, 51.5 grams fat, 10.5 grams carbs

2:15pm 50g whey with 2 tblsp all natural peanut butter Multi Vit/mineral/ anti ox, Magnesium 400 mg, D 400 iu, B12 1000 mcg, sometimes
58 grams protein, 21grams fat, 14 grams carbs
3 pm Workout

4:30 50g whey with 2 tblsp all natural peanut butter
58 grams protein, 21grams fat ,14 grams carbs

6:30 pm 8oz of chicken and vegetables 1 tblsp evoo
64 grams protein, 30 grams fat, 0 grams carbs
9:30 pm 6 whole eggs.
36 grams protein, 30 grams fat, 6 grams carbs

On Friday night 1 cheat meal max of 500 grams carbs to replenish glycogen stores.

Total Calories: 2556.5
Total Protein: 318 grams 1272 calories
Total Carbs: 50.5 and according to Palumbo these won’t count
Total Fat: 183.5 grams 1284.5 calories

Current BMR of 1921.48 calculated total energy requirements are 2699 calories per day
Difference from BMR: + 635.02 calories
Difference from Energy Requirements: -142.5 calories adding am cardio 5 days to increase this deficit

I have decided to go with the ketosis diet because it is a dieting style I am very familiar with and I am able to stick to it strictly for long periods of time. It is also the most like my current diet plan and will be the least amount of adjustment for my body in my final weeks of this cycle and into pct.
I am going to go shopping this afternoon and start this diet as written Wed morning. Unless I get allot of negative feedback. Do not hold back on me I am serious about this body and getting to 9%. I am trying to comply to this diet as best as I can today with the food I have on hand. I have my calipers with me and I am going to recheck my bf% at lunch time today and I will post the results as soon as I know them. I thank all of you who are trying to help me meet my goals.

As for time frame I think I would like to recheck everything in 6 weeks. If my diet has been the reason this has been so slow I think we should see a difference in that amount of time. I track everything in my workout log so I can stay on top of the timing.

And foghat thanks for that last bit of encouragement I was kinda feeling low until that.

Dude - you're definitely overthinking things a bit - just stick to the KISS method...

You've basically just got too many different approaches to dieting configured into one diet....

1. You don't want to be on a ketosis diet (aka contest diet) going into/while dealing with PCT

2. You need to stick with a diet outline for longer than 6 weeks to get a more accurate assessment of what works for you

3. Regardless of bodyfat - your diet is too complicated

Whether #3 is a factor or not I say up your cardio and stick to the following diet/cardio/workout plan for at least TWELVE weeks......

(only caveat is when you come off PCT back down the cardio as needed - preferably in the PWO portion)

(Training no more than 5 days a week on a 4 bodypart split - hitting complete muscle failure at the 12-15 rep range and no less)

(Disregarding supplements)

05:30am - Cardio

30 minutes low intensity walking on mid-grade incline
15 minutes of 1 minute fast/4 minute slow intervals reaching 150 bpm heartrate at peak intervals and attempting to return to 100 bpm level on cooldown intervals

07:00am -

40g whey protein
40g maltodextrin

08:30am -

5oz chicken
3oz sweet potato
2 cups fresh spinach leaves

11:00am -

5oz flank steak
1 cup brown rice
2 cups green beans

1:30pm

5oz chicken
3oz sweet potato
2 cups fresh spinach leaves




03:00pm

Workout



4:00pm - Cardio

30 minutes low intensity walking on mid-grade incline



04:30pm - PWO Shake

40g whey protein
40g maltodextrin

05:30pm

5oz flank steak
1 cup brown rice
2 cups green beans

07:30pm

7 egg whites
1 whole egg
2 cups fresh spinach
EVOO

09:00

5oz chicken
2 cups fresh green beans
EVOO


(Don't eat this last more any more/less than one hour before bed)



(Cheat meals: Don't eat 500 grams of carbs in one sitting - shoot for *maybe* 200 max in one meal on your cheat meal day - anything more than that and you won't be restoring glycogen stores - you'll simply be storing the excess as fat)



You've got a great dedication to this sport and enhancing your physique - now just listen to a layout and quit complicating it until you learn what works for you (through us). You are making this endeavor way more difficult than it has to be - trust me. Just stick to what I have laid out and if it doesn't work even remotely close to how you want it to then WE can go back to the drawing board and see what else is out there that you will respond to (although if you stick to this I can assure you that you will get results)....

[coffee-guy]

Here are the caliper measurements and the results for several types of calculations. My age causes all the calculations to assume several percentage points of body fat which in this case agree with. I am not sure that according to the things I have read on this board(http://www.superiormuscle.com/forums...at-percentages) that I agree with any of these results. I still think I am in the 11 to 12% range and maybe 13%. BTW anyone who read the thread where I lost 6 lbs in 3 days as of yesterday I have not gained that weight back. Don’t think it was water at this point and I continue to increase strength.

Also fog some of the video I posted in the link was several months old I just put it together 3 to 4 weeks ago.

Chest 8, Midaxillary 8, Bicep 2, abdominal 12, Suprailiac 8, Thigh 3, calf 2, Subscapular 12, tricep 2, lower back 16

Jackson/Pollock 7
Caliper Method: 8.90%

Jackson/Pollock 3
Caliper Method: 8.05%

Jackson/Pollock 4
Caliper Method: 7.74%

Parrillo
Caliper Method: 8.65%

Durnin/Womersley
Caliper Method: 14.62%

Edited my last post to reflect that your bf% may be lower than thought...

Either way - post a new video (of today/tomorrow) as soon as possible so we can *SEE* where you are really at....

[3v1lj03]

OK I like KISS. 12 weeks i think that is reasonable. I will work on the video. and thanks again it could be my thick midsection from years of strength training that makes me look fat I have been working on that for only about 6 months

[Bouncer]

Dude - you're definitely overthinking things a bit - just stick to the KISS method...

You've basically just got too many different approaches to dieting configured into one diet....

1. You don't want to be on a ketosis diet (aka contest diet) going into/while dealing with PCT

2. You need to stick with a diet outline for longer than 6 weeks to get a more accurate assessment of what works for you

3. Regardless of bodyfat - your diet is too complicated

Whether #3 is a factor or not I say up your cardio and stick to the following diet/cardio/workout plan for at least TWELVE weeks......

(only caveat is when you come off PCT back down the cardio as needed - preferably in the PWO portion)

(Training no more than 5 days a week on a 4 bodypart split - hitting complete muscle failure at the 12-15 rep range and no less)

(Disregarding supplements)

05:30am - Cardio

30 minutes low intensity walking on mid-grade incline
15 minutes of 1 minute fast/4 minute slow intervals reaching 150 bpm heartrate at peak intervals and attempting to return to 100 bpm level on cooldown intervals

07:00am -

40g whey protein
40g maltodextrin

08:30am -

5oz chicken
3oz sweet potato
2 cups fresh spinach leaves

11:00am -

5oz flank steak
1 cup brown rice
2 cups green beans

1:30pm

5oz chicken
3oz sweet potato
2 cups fresh spinach leaves




03:00pm

Workout



4:00pm - Cardio

30 minutes low intensity walking on mid-grade incline



04:30pm - PWO Shake

40g whey protein
40g maltodextrin

05:30pm

5oz flank steak
1 cup brown rice
2 cups green beans

07:30pm

7 egg whites
1 whole egg
2 cups fresh spinach
EVOO

09:00

5oz chicken
2 cups fresh green beans
EVOO


(Don't eat this last more any more/less than one hour before bed)



(Cheat meals: Don't eat 500 grams of carbs in one sitting - shoot for *maybe* 200 max in one meal on your cheat meal day - anything more than that and you won't be restoring glycogen stores - you'll simply be storing the excess as fat)



You've got a great dedication to this sport and enhancing your physique - now just listen to a layout and quit complicating it until you learn what works for you (through us). You are making this endeavor way more difficult than it has to be - trust me. Just stick to what I have laid out and if it doesn't work even remotely close to how you want it to then WE can go back to the drawing board and see what else is out there that you will respond to (although if you stick to this I can assure you that you will get results)....

listen to fog, i agree 100% with everything he says in this post.

[3v1lj03]

I did the additional cardio after my workout last night and early this am. My wife went shopping for me last night and I cooked for an hour so all my food is bagged and ready. I am on this diet and schedule as of 5 am this morning. I know you get paid for this kind of thing Fog and I am not going to waste the advice I have gotten from all of you so far. Thanks

[Bouncer]

I did the additional cardio after my workout last night and early this am. My wife went shopping for me last night and I cooked for an hour so all my food is bagged and ready. I am on this diet and schedule as of 5 am this morning. I know you get paid for this kind of thing Fog and I am not going to waste the advice I have gotten from all of you so far. Thanks

great attitude bro.