Hello all. I don't post here much and honestly haven't been active for a long time. But I've come to a point in my life where I need to start getting things under control and start making the right moves towards my goals.
My name is Chris, I am 24 years old and live in southern Maryland. I'm a federal law enforcement officer in Washington, D.C., and have horrible hours. I work mon-fri from 1430 hrs to 2230 hrs, and lift 4 days a week after work at i get in the gym around 11 pm and after the lifting and cardio and shower and drive home is complete, im in bed asleep by 330 am and get up around 1130 am, not the best time wise but its all i can do with these mid day hours and sometimes 16 hr shifts. My lifting program is 531 and I've had great progess so far. I'm a natty and weigh 218 pounds. Some lifts recently include
310 bench for 4
450 dead for 7
340 squat for 10
85 dumbbell military for 9
245 close grip for 10
70lb dips for 10
Not the strongest guy but my current goals are to lose weight (body fat) and wt to a respectful level. (I want to be more vascular, more abs and seratus and visible tear drop) I have the top 4 abs outlined now but I'm sure it will take 190-193 zone for me to be happy. So this is where I really need advice, diet and maybe some cardio help. I would appreciate it more than anything. And honestly, once I lose more weight and get to be where I wanna be, I'm gonna hire big man skip and put quality muscle on the right way and have a fresh start from a respectable body fat level.
Alright enough about that, here is the diet and cardio I did for 6 weeks but was not sure if I was on the right track considering the scale. Here is a link but I will copy and paste it. It's one of Dave palumbos cutting diets. Basically a ketogenic diet.
http://forum.bodybuilding.com/showth...5899101&page=1
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar. I chose the red meat it was actually 90 percent lean ground beef.
MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
So I started this diet at 227 and after 2 weeks I was 218...then 4 weeks later I was 218 still!!?!?!!?! I was pissed because nothing changed diet wise.
So I looked into it and started adding up calories and it was almost 2600 calories. And being an officer my job is pretty sedentary for the most part and I thought that's why I wasn't losing weight because the calories were too high!?! I don't really know. I'm afraid if I drop down to 2000 calories a day ill lose the weight but it will be a good amount of muscle as well. So I don't know what to do as any advice or input would be great. There's so much stuff out there...carb cycling, back loading, primal, Keto diet, times carb diets and I'm just a mess and lost. Was I on the right track? Eventho the scale stayed the same for 4 weeks and nothing changed in my diet? Does it hold true that to lose weight there must be a deficit of calories and because of my surplus (or at least maintenance amount of calories) I stopped losing weight?
Cardio consisted of 4 days a week 45 min sessions on a treadmill at 12-14 degree incline at 2.4-2.6 mph. Start sweating 8-10 mins in and had a continuous sweat.
Thank you in advance and am looking to get on the right track. The scale will certainly mess with your head.
My name is Chris, I am 24 years old and live in southern Maryland. I'm a federal law enforcement officer in Washington, D.C., and have horrible hours. I work mon-fri from 1430 hrs to 2230 hrs, and lift 4 days a week after work at i get in the gym around 11 pm and after the lifting and cardio and shower and drive home is complete, im in bed asleep by 330 am and get up around 1130 am, not the best time wise but its all i can do with these mid day hours and sometimes 16 hr shifts. My lifting program is 531 and I've had great progess so far. I'm a natty and weigh 218 pounds. Some lifts recently include
310 bench for 4
450 dead for 7
340 squat for 10
85 dumbbell military for 9
245 close grip for 10
70lb dips for 10
Not the strongest guy but my current goals are to lose weight (body fat) and wt to a respectful level. (I want to be more vascular, more abs and seratus and visible tear drop) I have the top 4 abs outlined now but I'm sure it will take 190-193 zone for me to be happy. So this is where I really need advice, diet and maybe some cardio help. I would appreciate it more than anything. And honestly, once I lose more weight and get to be where I wanna be, I'm gonna hire big man skip and put quality muscle on the right way and have a fresh start from a respectable body fat level.
Alright enough about that, here is the diet and cardio I did for 6 weeks but was not sure if I was on the right track considering the scale. Here is a link but I will copy and paste it. It's one of Dave palumbos cutting diets. Basically a ketogenic diet.
http://forum.bodybuilding.com/showth...5899101&page=1
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar. I chose the red meat it was actually 90 percent lean ground beef.
MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
So I started this diet at 227 and after 2 weeks I was 218...then 4 weeks later I was 218 still!!?!?!!?! I was pissed because nothing changed diet wise.
So I looked into it and started adding up calories and it was almost 2600 calories. And being an officer my job is pretty sedentary for the most part and I thought that's why I wasn't losing weight because the calories were too high!?! I don't really know. I'm afraid if I drop down to 2000 calories a day ill lose the weight but it will be a good amount of muscle as well. So I don't know what to do as any advice or input would be great. There's so much stuff out there...carb cycling, back loading, primal, Keto diet, times carb diets and I'm just a mess and lost. Was I on the right track? Eventho the scale stayed the same for 4 weeks and nothing changed in my diet? Does it hold true that to lose weight there must be a deficit of calories and because of my surplus (or at least maintenance amount of calories) I stopped losing weight?
Cardio consisted of 4 days a week 45 min sessions on a treadmill at 12-14 degree incline at 2.4-2.6 mph. Start sweating 8-10 mins in and had a continuous sweat.
Thank you in advance and am looking to get on the right track. The scale will certainly mess with your head.
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