Dfinable goals, timetable, current information and big fat PLEASE ADD YOUR THOUGHTS

[NewbieChris]

I probably should have just made this a when I made the nutrition and diet thread...oh well.

1) DEFINABLE GOALS: My main goal is to get a body that i like the look of. I can only visualize that through what others have achieved. I like the looks of Jeff King, Evan Centopani, and of course arnie. I like Kings legs the best tho. His quads are great.

Anyhoo, I realize this cannot happen over night and thus I have tried to break up the trepidation with some less major goals. The first was to lose a shit load of body fat, this has been accomplished. The second is to have definable abs that I feel are acceptable for a good 3-4 months to prove to myself I can have the discipline to keep them. This is where I am currently at, more detail later. Finally, it would be to use anabolic to cycle through and get larger while not becoming a fatty again. Finally arriving where I would like to be.

2) CURRENT SITUATION: Currently I am still unhappy with my stomach and it is not as defined as I would like it to be. I was hoping I would be about a month into my stet phase and keeping the abs right now, so that I could start a test E bulking in early December/late November. I am hoping for some help with this. I will pull my diet into this thread with the additional information that Rocket asked for.

Weight: 197-201 depending on time of day, scale location, etc.
Height 5'10" / 5'11"
BF: unknown

LIFTING -- As stated, I am still using a mild circuit routine and cardio every morning for 40-60 minutes. Generaly:

Monday: Chest exercise + abs
Tuesday: Arms + abs
Wednesday: Legs
Thursday: Afternoon Cardio +abs
Friday: Back + traps + abs
Saturday: Shoulders + arms + abs

Each lift is accompanied by an ab workout in a circuit type workout: (For example)

Monday: Flat Bench for 10 + decline leg lift for 30
And on Friday it would be:
Shoulder Press for 12 + Shrug for 12 + Hanging leg raise for 20

These type of 'circuits' keep the weight the same and the reps the same. As well they are repeated 5 times generally.

DIET -- Doesn't really change and is listed below. Total calories: 2,362 Thinking I should drop that some.

Meal 1: 9:30 Shake consisting of protein and waxy maze -- 350 ish calories
Meal 2: 12:00 7 egg white 2 whole egg, 1/2 cup oatmeal, apple -- 476 calories
Meal 3: 2:30 7 oz Chicken, green peas, sweet potatoE / 1 serving rice -- 475 calories
Meal 4: 5:00 Pre workout meal: Shake w/ 1 scoop of whey or 5 oz chicken -- 200 or so calories
Meal 5: 7:30 PWO shake consisting of the same as 930 shake 350 ish calories
Meal 6: 8:15 6-8 oz of steak or salmon w/ broccoli or green peppers or green beans -- 426 depending on veggies
Meal 7: Before bed 5 egg whites or 1 scoop casein protein -- 85 cal

1 gallon of water thus far. Trying for 2 by days end

BMR My BMR states I need about 3500 calories to keep my current weight, but I have trouble believing it is that high.

3) Timetable: Hoping to be done with my holding pattern and abs by Jan 1 so that I can start bulking February.

4) What I hope to get: I am hoping to get an idea of what you think of the diet. I know many of you have looked at it and commented already; thank you. However, does this suit my current needs / wants of abs that pop and a flat midsection. Other experience comments, etc. would be great. If there is more information that I have listed please ask for it as your help is very needed and much appriciated.

[Bouncer]

nothing really to add. everything looks good and it looks like goals that you can achieve.

[Bouncer]

and for once will you make a title that is easy to understand. you always try to make it clear and the harder you try the worse it gets with your missing letters, misspelled words, and use of CApitOL LEtterS aNd SmAlL lEEterS. fuck sake.

[the art of war]

I just want to fuck mad bitches and live to 1,000

[the art of war]

On a serious note tho Chris, I am a huge fan of setting goals, rewarding and achieving further. For me it's been the only way back to lifting back to life. I'll never let the two separate.

[ROCKETW19]

I think your diet is good execpt I still dont think the fast acting waxy maze is good first thing I would use oats. I would also add in some healthy fats (natty PB) and some omegas I use flax seed oil.

I find it hard to belive 3500 is your BMR like you said its a bit high. If your only taking in 2300 cals you would be dropping 2 lbs a week on diet alone.

How long have you been on that diet?

[Scrumhalf]

Chris, I just plugged in your height and weight and assumed your age as 23 and I get a BMR of just over 2000 Kcal. You can use this site to calculate your BMR.

If you multiply your BMR with an activity factor of 1.5 assuming moderate exercise 3-5 days a week as per this site, you get about 3000 for your daily caloric needs.

3500 sounds excessive - you are probably overshooting your calories if you are trying to shed fat.

[ROCKETW19]

Chris, I just plugged in your height and weight and assumed your age as 23 and I get a BMR of just over 2000 Kcal. You can use this site to calculate your BMR.

If you multiply your BMR with an activity factor of 1.5 assuming moderate exercise 3-5 days a week as per this site, you get about 3000 for your daily caloric needs.

3500 sounds excessive - you are probably overshooting your calories if you are trying to shed fat.

Yes try thoes sites. Make sure you are honest when doing the second part. I would go with the 1.5 (maybe even 1.2 to be safe)like Scrumhalf posted if i were you. But I dont know what you do everyday. I personaly went with 1.7 but I do some intence stupid cardio training for my fight comming up.

[NewbieChris]

Chris, I just plugged in your height and weight and assumed your age as 23 and I get a BMR of just over 2000 Kcal. You can use this site to calculate your BMR.

If you multiply your BMR with an activity factor of 1.5 assuming moderate exercise 3-5 days a week as per this site, you get about 3000 for your daily caloric needs.

3500 sounds excessive - you are probably overshooting your calories if you are trying to shed fat.

Thanks Scrum. I actually did use that site, but I put down I was more aggresively active with a multiplier of 1.75. I did this because I work for my Dad moving bags of beans around at one of his businesses and they weigh about 70 kg each. I also work at a day camp, lift, am cardio, etc. I figured thats probably more active than moderate.

I think I'm going to through in a real first meal and like everyone recommended drop in some pre-lift carbs.

I just can't get my abs to pop like I would like.

[Shibby]

Remember a BMR calculation is more of a starting point and then you tweak from there as you feel needed. There is no way to get an exact number without going and getting it tested. So if you feel it is too high, it may be.

[wnabeabeast]

I don't know what time you wake up but if I were you I would make couple of small changes like first... have an earlier first meal and swap your first meal with your second one and don't use the simple carb just have the protein and take the stake out of your sixth meal replace with chicken or turkey and keep the salmon.
Oh and like rocket said, add some healthy fats like a tbl spoon of flax seed oil in to your oatmeal in the morning and have a half of an avocado with your third meal.

[NewbieChris]

I don't know what time you wake up but if I were you I would make couple of small changes like first... have an earlier first meal and swap your first meal with your second one and don't use the simple carb just have the protein and take the stake out of your sixth meal replace with chicken or turkey and keep the salmon.
Oh and like rocket said, add some healthy fats like a tbl spoon of flax seed oil in to your oatmeal in the morning and have a half of an avocado with your third meal.

The first meal is whenever I get done with morning cardio, which occurs promptly after I wake up. As I don't have a full time job, that varries. I have thought about removing the shake as the first meal and having eggs. I will see how that works out.

Thanks for the suggestions.

[NewbieChris]

So, I'm adding in either Hot Roxx twice a day (In AM before cardio and in PM before lift -- two capsules) or stimerex (1 in am before cardio, 1 with lunch, and 1 before lift)

Thoughts?

[ROCKETW19]

So, I'm adding in either Hot Roxx twice a day (In AM before cardio and in PM before lift -- two capsules) or stimerex (1 in am before cardio, 1 with lunch, and 1 before lift)

Thoughts?

All that shit is good for is supressing your apitite(sp?)
you are on the right track but it wont happen over night give it some time.
How intence is your cardio? what speed do you run and what elevation? How long? Cardio is key for me when I want my abs to show. I cant do it on diet alone.