This is lengthy, but I'm trying to provide everything I can in hopes those in the know can make some good suggestions.
My goal is too basically drop my fat %. In 12 weeks I'd like to go from 26% to 11.5%. Also, I'd like to preserve and gain if possible any lean muscle.
I am 33 years old, 5'10" and weigh 192 lbs. A year ago I was doing triathlons and then I tore my ACL playing flag football. My BF% at the time was 12%, but I got a little discouraged due to the injury and basically just shutdown. I had surgery this summer and finally decided to put int behind me and I've been exercising for 2 months. I've been doing a lot of cardio on a elliptical machine because it doesn't bother my knee and some weight training as well.
4 weeks ago my BF% was 26, and I weighed 194. Now, I weigh 192 and my BF% is 23.15%. Unfortunately, last week my BF% was 22.9%, so it went up this past week. This could be because of upping my calories and cardio was same as week before.
On my diet, I'm using a zigzag method on calories. I was constantly hungry on weeks 1 - 3. I wasn't progressing as fast as I thought I should be, so I thought I'd increase my caloric intake. I bumped it from an avg. of 2045 calories (weeks 1-30) to 2170 calories (week 4).
On my training, I'm doing 8 cardio sessions for 240 minutes, and I've been doing weights 3x/week. One week I'm doing legs 2x and upper body 1x...the following week I'll do upper body 1x and legs 2x. On days I do weights, I only do 1 cardio session & on the off days I'm doing 2 cardio sessions.
I'll list measurements and my diet below. Also, I'm listing both legs because of my injury and atrophy that has occurred to my right leg. Also, I'm a little concerned because some body parts initially increased in size and now they're decreasing.
What recommendations would you make? Should I do more/less cardio? Consume more or less food? More proteins, carbs, fat? Is it normal for body parts to initially increase and then decrease in size...does this indicate too much cardio?
Measurements:
Body Part Before Wk1 B4 Wk4 B4 Wk5 Now
Upper Arm inches 15 15 15
Chest relaxed 41.25 41.125 40.25
Chest Flexed 43 42.5 42.5
Waist 36 35 34.5
Quad (L) 20 20.75 20
Quad ® 18.5 19 18.25
Upper Leg (L) 25 25.25 25
Upper Leg ® 23.5 24 24
Calf (L) 14.5 14.75 14.75
Calf ® 14.75 14.75 14.5
Here is the diet I've been following both weeks.
************************************************** *****
Weeks 1 - 3
Day 1, 3, & 4
Breakfast -- 5 egg whites, 1 apple, 1 cup oatmeal
midmorning -- Lean Body MRP
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Lean Body MRP
Early Evening -- 1.5 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups of cabbage
2030 calories, 48% protein, 44% carbs, 8% fat
Day 2
Breakfast -- 7 egg whites, 1 apple, 1.5 cup oatmeal
midmorning -- Myoplex MRP
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Myoplex MRP
Early Evening -- 2 cups of pintos, apple
Dinner -- 2 Chicken Breasts, 1/2 bag Brown rice
2870 calories, 40% protein, 51% carbs, 9% fat
Day 5
Breakfast -- 6 egg whites, 1.5 cup oatmeal
midmorning -- Leanbody MRP
Lunch -- 10 oz. can chicken, 1 bag Brown rice
Midafternoon -- LeanBody MRP
Early Evening -- 2 cups of pintos,
Dinner -- 2 Chicken Breasts, 2 cups cabbage
2435 calories, 46% protein, 45% carbs, 9% fat
Day 6
Breakfast -- 3 egg whites, 1 cup oatmeal
Mid Morning -- 2 egg whites, Apple
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can
Mid Afternoon-- 2 egg whites, Apple
Early Evening -- Lean Body MRP
Dinner -- 1 chicken breast, 1 can green beans, 1 small salad
1210 calories, 45% protein, 42% carbs, 13% fat
Day 7
Breakfast -- 5 egg whites, 1 cup oatmeal, orange
Mid Morning -- 2 egg whites, pear
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can, apple
Mid Afternoon-- Lean Body MRP
Early Evening -- 1 5oz can chicken, 1/2 bag Brown rice
Dinner -- 1 chicken breast, 2 cups cabbage
1630 calories, 45% protein, 46% carbs, 9% fat
7 day average 2045 calories, 46% protein, 46% carbs, 9% fat
************************************************** *****
Week 4
Day 1, 3, & 4
Breakfast -- 7 egg whites, 1 apple, 1 cup oatmeal
midmorning -- Myoplex Lite MRP, apple
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Myoplex Lite
Early Evening -- 3 egg whites, 1.5 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups of cabbage
2180 calories, 46% protein, 47% carbs, 7% fat
Day 2
Breakfast -- 10 egg whites, 1.5 cup oatmeal
midmorning -- Myoplex MRP, apple
Lunch -- 10 oz. can chicken, 1 bag Brown rice, pear
Midafternoon -- Myoplex MRP, apple
Early Evening -- 1 can 5 oz chicken, 2 cups of pintos
Dinner -- 1. 5 Chicken Breasts, 2 egg whites
3020 calories, 47% protein, 45% carbs, 8% fat
Day 5
Breakfast -- 8 egg whites, 1.5 cup oatmeal
midmorning -- Myoplex MRP, 3 egg whites
Lunch -- 10 oz. can chicken, 1 bag Brown rice, 1 apple
Midafternoon -- Myoplex Lite MRP, 3 egg whites
Early Evening -- 2 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups cabbage
2435 calories, 43% protein, 49% carbs, 8% fat
Day 6
Breakfast -- 5 egg whites, 1/2 cup oatmeal
Mid Morning -- 3 egg whites, Apple
Lunch -- 10 oz can Chicken, Turnip Greens Can
Mid Afternoon-- 3 egg whites, Apple
Early Evening -- Myoplex MRP
Dinner -- 1 chicken breast
1300 calories, 63% protein, 29% carbs, 8% fat
Day 7
Breakfast -- 6 egg whites, 1 cup oatmeal
Mid Morning -- 3 egg whites, pear
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can, apple
Mid Afternoon-- Myoplex MRP
Early Evening -- 1 5oz can chicken, 1/2 bag Brown rice
Dinner -- 1 chicken breast, 2 cups cabbage
1729 calories, 51% protein, 41% carbs, 9% fat
7 day average 2170 calories, 48% protein, 44% carbs, 8% fat
Thanks for all of your help...SonofBone
My goal is too basically drop my fat %. In 12 weeks I'd like to go from 26% to 11.5%. Also, I'd like to preserve and gain if possible any lean muscle.
I am 33 years old, 5'10" and weigh 192 lbs. A year ago I was doing triathlons and then I tore my ACL playing flag football. My BF% at the time was 12%, but I got a little discouraged due to the injury and basically just shutdown. I had surgery this summer and finally decided to put int behind me and I've been exercising for 2 months. I've been doing a lot of cardio on a elliptical machine because it doesn't bother my knee and some weight training as well.
4 weeks ago my BF% was 26, and I weighed 194. Now, I weigh 192 and my BF% is 23.15%. Unfortunately, last week my BF% was 22.9%, so it went up this past week. This could be because of upping my calories and cardio was same as week before.
On my diet, I'm using a zigzag method on calories. I was constantly hungry on weeks 1 - 3. I wasn't progressing as fast as I thought I should be, so I thought I'd increase my caloric intake. I bumped it from an avg. of 2045 calories (weeks 1-30) to 2170 calories (week 4).
On my training, I'm doing 8 cardio sessions for 240 minutes, and I've been doing weights 3x/week. One week I'm doing legs 2x and upper body 1x...the following week I'll do upper body 1x and legs 2x. On days I do weights, I only do 1 cardio session & on the off days I'm doing 2 cardio sessions.
I'll list measurements and my diet below. Also, I'm listing both legs because of my injury and atrophy that has occurred to my right leg. Also, I'm a little concerned because some body parts initially increased in size and now they're decreasing.
What recommendations would you make? Should I do more/less cardio? Consume more or less food? More proteins, carbs, fat? Is it normal for body parts to initially increase and then decrease in size...does this indicate too much cardio?
Measurements:
Body Part Before Wk1 B4 Wk4 B4 Wk5 Now
Upper Arm inches 15 15 15
Chest relaxed 41.25 41.125 40.25
Chest Flexed 43 42.5 42.5
Waist 36 35 34.5
Quad (L) 20 20.75 20
Quad ® 18.5 19 18.25
Upper Leg (L) 25 25.25 25
Upper Leg ® 23.5 24 24
Calf (L) 14.5 14.75 14.75
Calf ® 14.75 14.75 14.5
Here is the diet I've been following both weeks.
************************************************** *****
Weeks 1 - 3
Day 1, 3, & 4
Breakfast -- 5 egg whites, 1 apple, 1 cup oatmeal
midmorning -- Lean Body MRP
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Lean Body MRP
Early Evening -- 1.5 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups of cabbage
2030 calories, 48% protein, 44% carbs, 8% fat
Day 2
Breakfast -- 7 egg whites, 1 apple, 1.5 cup oatmeal
midmorning -- Myoplex MRP
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Myoplex MRP
Early Evening -- 2 cups of pintos, apple
Dinner -- 2 Chicken Breasts, 1/2 bag Brown rice
2870 calories, 40% protein, 51% carbs, 9% fat
Day 5
Breakfast -- 6 egg whites, 1.5 cup oatmeal
midmorning -- Leanbody MRP
Lunch -- 10 oz. can chicken, 1 bag Brown rice
Midafternoon -- LeanBody MRP
Early Evening -- 2 cups of pintos,
Dinner -- 2 Chicken Breasts, 2 cups cabbage
2435 calories, 46% protein, 45% carbs, 9% fat
Day 6
Breakfast -- 3 egg whites, 1 cup oatmeal
Mid Morning -- 2 egg whites, Apple
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can
Mid Afternoon-- 2 egg whites, Apple
Early Evening -- Lean Body MRP
Dinner -- 1 chicken breast, 1 can green beans, 1 small salad
1210 calories, 45% protein, 42% carbs, 13% fat
Day 7
Breakfast -- 5 egg whites, 1 cup oatmeal, orange
Mid Morning -- 2 egg whites, pear
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can, apple
Mid Afternoon-- Lean Body MRP
Early Evening -- 1 5oz can chicken, 1/2 bag Brown rice
Dinner -- 1 chicken breast, 2 cups cabbage
1630 calories, 45% protein, 46% carbs, 9% fat
7 day average 2045 calories, 46% protein, 46% carbs, 9% fat
************************************************** *****
Week 4
Day 1, 3, & 4
Breakfast -- 7 egg whites, 1 apple, 1 cup oatmeal
midmorning -- Myoplex Lite MRP, apple
Lunch -- 5 oz. can chicken, Myoplex MRP, can of turnip greens
Midafternoon -- Myoplex Lite
Early Evening -- 3 egg whites, 1.5 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups of cabbage
2180 calories, 46% protein, 47% carbs, 7% fat
Day 2
Breakfast -- 10 egg whites, 1.5 cup oatmeal
midmorning -- Myoplex MRP, apple
Lunch -- 10 oz. can chicken, 1 bag Brown rice, pear
Midafternoon -- Myoplex MRP, apple
Early Evening -- 1 can 5 oz chicken, 2 cups of pintos
Dinner -- 1. 5 Chicken Breasts, 2 egg whites
3020 calories, 47% protein, 45% carbs, 8% fat
Day 5
Breakfast -- 8 egg whites, 1.5 cup oatmeal
midmorning -- Myoplex MRP, 3 egg whites
Lunch -- 10 oz. can chicken, 1 bag Brown rice, 1 apple
Midafternoon -- Myoplex Lite MRP, 3 egg whites
Early Evening -- 2 cups of pintos
Dinner -- 1 Chicken Breast, 4 cups cabbage
2435 calories, 43% protein, 49% carbs, 8% fat
Day 6
Breakfast -- 5 egg whites, 1/2 cup oatmeal
Mid Morning -- 3 egg whites, Apple
Lunch -- 10 oz can Chicken, Turnip Greens Can
Mid Afternoon-- 3 egg whites, Apple
Early Evening -- Myoplex MRP
Dinner -- 1 chicken breast
1300 calories, 63% protein, 29% carbs, 8% fat
Day 7
Breakfast -- 6 egg whites, 1 cup oatmeal
Mid Morning -- 3 egg whites, pear
Lunch -- 1 Chicken Can 5 oz., Turnip Greens Can, apple
Mid Afternoon-- Myoplex MRP
Early Evening -- 1 5oz can chicken, 1/2 bag Brown rice
Dinner -- 1 chicken breast, 2 cups cabbage
1729 calories, 51% protein, 41% carbs, 9% fat
7 day average 2170 calories, 48% protein, 44% carbs, 8% fat
Thanks for all of your help...SonofBone
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