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  • 5spot's journal

    This journal will focus mainly on a "leaning out phase" that I started as of yesterday.

    In the past, I haven't been real good with keeping online journals. I always keep a personal version for myself, but I usually get too busy/lazy to log it online as well. I will do my best to keep it up-to-date. The main benefit of this journal, I hope, will hopefully be some much needed help when I get stuck. I usually have a hard time breaking through sticking points. So, by all means, any advice is appreciated.

    I'm turning 33 this April (15th). I have a wonderful wife, a 2 year old son, and another baby on the way in mid-March. (NOTE - my journal might not be up to date around this time.....lol) I'm around 265-270 lbs at 6'-1". I've been at this weight before in the past, but I'm leaner now. Still way too fat though. I’m tired of the profuse sweating, heavy breathing, the poor sleeping, and the less-than-desirable waistline. I want to be a healthy & active dad too. Moving heavy poundages no longer is a priority for me.

    Realistically, I have probably around 210-215 lbs of lean mass on my frame. Unfortunately, that makes me much fatter than I should be....probably around 20%. I can still see some resemblance of abs, so maybe I'm being a little hard on myself, but there's plenty of extra hanging on my lower back and obliques. Sitting behind a computer screen for 40-50 hours a week doesn't allow for much wiggle room diet-wise! And let me tell ya, I like to eat.....

    In the past year, I’ve really debated about where my goals were leading me. The past couple years I had the urge to step on stage. I no longer have that desire, for various reasons. Nowadays, I'm becoming more & more focused on longevity and the benefits of maintaining a leaner condition year round. Chasing size sounds fun at first, but when all the side effects arise (see above), then it doesn’t sound so fun anymore. I always have this desire to get lean and maintain a healthier weight year round……..but I always have regressed back to the size game. However, it’s time to make that shift.....permanently.

    So…..how drastic of a fat loss are we talking here? Well, I’m not sure yet. This is NOT a contest prep. In fact, I'll probably handle this in 2 phases. Phase 1 will be just trimming off the easy & sloppy weight. To get to this point, I'll be around 240-245 lbs. Phase 2, if I decide to do it, would be to get sub 10%. This would require me getting to the mid 220's.

    Phase 1 shouldn't be too bad. I prefer a slightly aggressive gameplan over a long & drawn out method, but that's only because I hate the process so much! I'm a big fan of Skiploading, which has always worked well for me.

    Phase 2 (sub 10%) is where I will likely run into road blocks. Experience has taught me a couple things:
    1) Getting that lean is not easy, seeing how I’ve never been able to do it
    2) Getting that lean for purposes other than contests is usually counterproductive since it leads to a point of diminishing returns.

    I’ve also been doing some reading (and brief testing) of intermittent fasting. I think I might try this out…it has some merit amongst many respected members on here. I’m considering fasting from 6pm to 9am (15 hours) and feeding from 9am to 6pm (9 hours). I’ve tried it out…..it’s not bad at all. In fact, I didn’t even notice the hunger. I just sipped some BCAA’s in the morning and had my first meal at 9am. During the feeding period, I cram in the same amount of calories, so my meals are bigger and more satisfying. This might be an effective diet tool…..we’ll see.

    I'll post up more info later....

  • #2
    Starting Stats
    Baseline weight at start of week = approx. 270
    Body temp = not taken
    Waistline = 42.00”

    Notes
    First week…..I’m anxious to see how this goes. This is a different approach from any other technique I’ve used before.

    Diet
    I will use intermittent fasting (15 fast/9 feed) and a Skipload on Saturday.

    Macro goals (only direct sources counted):
    • Protein = 1.5g/lb x 200 lb lean mass = 300g (approx. 1,200 kcal)
    • Carbs on training days = 1.25g/lb x 200 lb lean mass = 250g (approx. 1,000 kcal)
    • Carbs on non-training days = 0.95g/lb x 200 lb lean mass = 190g (approx. 760 kcal)
    • Fats = 0.30g/lb x 200 lb lean mass = 60g (approx. 540 kcal)
    • Approx. 2,740 kcal on training days (from direct sources)
    • Approx. 2,500 kcal on training days (from direct sources)

    Saturday will be my refeed (Skipload). Since I’m just beginning, I will use a short (3 hr) window. Since the refeed is not all day, I can still fast until 9am before beginning. Refeed will last to noon. The remaining part of the day will consist of two (2) more meals; one at 3pm and one at 6pm. These meals should be protein & veggies only.

    Cardio
    • Four (4) morning sessions
    • Monday, Tuesday, Thursday & Friday
    • Steady-state, 30 minutes
    • 15.0 incline & 3.0 mph
    • Heart rate = 130-140 bpm

    Weight Training
    The same push/legs/pull routine that I’ve been doing. (Much like Skip's in his DVD.)

    Comment


    • #3
      Here's the starting point for my diet:

      Monday, Wednesday, Friday - Typical Weekday Training Day

      5:30 AM (BCAA's & Supplements Only)
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin

      9:00 AM
      8 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato
      1 cup assorted vegetables
      1/2 cup cashews

      12:00 PM
      8 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato
      1 cup assorted vegetables
      1/2 cup cashews
      Trueprotein's Multivitamin

      3:00 PM: Pre-workout
      2 scoop (60g) whey isolate
      3/4 cup raw oats (dry)

      4:00 PM: Workout
      1 serving (2 scoops) of Augment

      6:30 PM: Post-workout
      2 scoop (60g) whey isolate
      2 cup cereal
      8 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato

      9:00 PM: BCAA's & Supplements Only
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin
      1 tbsp (1/2 scoop) Psyllium husks

      Tuesday, Thursday - Typical Weekday Non-Training Day

      5:30 AM: BCAA's & Supplements Only
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin

      9:00 AM
      10 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato
      1 cup assorted vegetables
      1/2 cup cashews

      12:00 PM
      10 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato
      1 cup assorted vegetables
      1/2 cup cashews
      Trueprotein's joint support
      Trueprotein's Multivitamin

      3:00 PM
      2.5 scoop (75g) whey isolate
      3/4 cup raw oats (dry)

      6:00 PM
      10 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato

      9:00 PM: BCAA's & Supplements Only
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin
      1 tbsp (1/2 scoop) Psyllium husks

      Sunday - Typical Weekend Non-Training Day

      7:00 AM: BCAA's & Supplements Only
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin

      9:00 AM
      1.5 cups Egg Beaters
      3 whole eggs
      2 slices wheat toast w/ tbsp jelly each

      12:00 PM
      8 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato
      1 cup assorted vegetables
      1/2 cup cashews
      Trueprotein's joint support
      Trueprotein's Multivitamin

      3:00 PM
      2 scoop (60g) whey isolate
      3/4 cup raw oats (dry)

      6:00 PM
      8 oz lean meat (cooked)
      1.5 cup brown rice OR 1 cup jasmine rice OR 11 oz sweet potato

      9:00 PM: BCAA's & Supplements Only
      1 scoop Trueprotein BCAA Plus
      Trueprotein's joint support
      Trueprotein's Multivitamin
      1 tbsp (1/2 scoop) Psyllium husks

      Saturday - Skipload
      3 hr window. Fast until 9am before beginning. Refeed will last to noon. The remaining part of the day will consist of two (2) more meals; one at 3pm and one at 6pm. These meals will be protein & veggies only.
      Last edited by 5spotbullseye; 02-21-2012, 08:35 AM.

      Comment


      • #4
        Weight this morning 268.75 lbs. Yesterday wasn’t too bad really. In fact, the fasting period felt normal.

        Hit chest/shoulders/triceps last night. I can't remember exact numbers though. I'm still nursing some tendonitis in my right elbow, so I took it easy on triceps.

        DB Incline Press - 120x22 RP
        Pec Deck
        Front Smythe press - 205x16 RP
        Lateral raises
        Tricep pushdowns & strict close grip pushups
        Last edited by 5spotbullseye; 02-21-2012, 08:40 AM.

        Comment


        • #5
          Looks like a real solid plan that's will definitely be extremely effective. Good luck with your goals

          Sent from my R800x using Tapatalk

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          • #6
            Damn strong dumbel inclines.
            Overtraining should be one of the lowest concerns. You should focus on optimal training.
            -John Ceasar

            Comment


            • #7
              Originally posted by lhart6272 View Post
              Damn strong dumbel inclines.
              Thanks man

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              • #8
                Caught a bit of a 24 hr flu yesterday. Went home from work early, got some rest, feel alot better today.

                Comment


                • #9
                  Well, I thought I had it whipped. Stomach is still not feeling 100%. Great way to start off a journal, huh?

                  Comment


                  • #10
                    Alright......throw out last week. I didn't have an appetite for 3 days. I'm looking forward to getting things on the right track this week. Who knows though......sooner or later my wife will be going into labor, lol. We'll see how it goes.

                    Some thoughts on this intermittent fasting (IF) - it's not bad at all. In fact, it's kinda nice. For a long time I've been sick of eating 6 times a day, even when I wasn't hungry. This gives my digestive system a little break. Is it productive? I don't know, but I'm sticking with it for a little while to see what happens.

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                    • #11
                      Sorry to anybody reading this journal! My schedule has been nuts. No real chances to update this journal. Last week I dropped 5 lbs. Lot's of water weight. I'm really liking the IF......it fits very nicely into my schedule. Plus, it's easy. I will come back and do more of a write up when things calm down.

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                      • #12
                        Glad to see you back on it again 5spot and best wishes on getting to where you wanna be.
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                        • #13
                          Originally posted by devodev View Post
                          Glad to see you back on it again 5spot and best wishes on getting to where you wanna be.
                          Thanks

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