JP Fitness Forums - View Single Post

dougz · 04-14-2009, 02:09 PM

I'm 34, 6'3", 230lbs

Body fat: 23%

Waist: 41 Upper Chest: 44.75 Ribs: 41.75 Hips: 44.0 Thigh: 25.0 Calf: 16.0

I have been doing the Starting Strength program (3 days a week) since Sept, and have seen good improvements in strength..

Now I want to bring my body fat index down..

I tried Creatine back in Dec. for a couple months, and went from 210 to 230!!

So I got off of that, and now I want to get rid of this belly fat..

So I'm adding MODERATE cardio to the mix on my off days (3 mile brisk walks, 52 minutes).

Also trying to be stricter with my diet.

I just ordered Peele's Fat Loss Troubleshoot e-books..

My Current Workout Routine:

***MONDAY***

10 min w/u run.

SQUAT

bar x 5
135 x 8
185 x 1
215 x 1
235 x 1
245 x 5 x 3 sets

BENCH

bar x 5
135 x 8
155 x 3
175 x 1
195 x 1
205 x 5 x 3 sets

CHIN UPS

10, 5, 5

FRONT AND SIDE PLANKS

1min, 30, 30..

CRUNCHES

15x3

***WEDNESDAY***

DEADLIFTS

135x7x4

(trying to get my form down before I go any heavier.. Thoughts??)

SPLIT SQUATS

NWx5x1
40x5x1
60x5x1
80x3x1
90x2x1
100x2x1
130x5x3

BOSU PUSH UPS

10x5

FACE PULLS

"12"x10x3

***FRIDAY***

SQUATS

bar x 5
135 x 8
185 x 1
215 x 1
235 x 1
245 x 5 x 3 sets

PRESS

BARx5x1
65x4x1
85x2x1
105x1x1
135x5x3

SINGLE ARM ROWS

40x5x1
60x3x1
80x1x1
100x5x3

DIET

Shooting for 2500 on off days, 2900 on WO days (generally this is just the addition of a PWO shake, 70g waxy waize, 30g protein powder, which is 400 calories).

I use fitday.com to calculate calories, F/C/P percentages, etc.

Of those calories, I aim for not less than 230g of protein, and not more than 25% fat.

All this is probably going to change once I've read the Fat Loss Trouble-shooter stuff.

Some typical meals:

12oz tofu, 2 tbsp peanut butter, 2 tbsp cocoa powder, 1 tbsp fructose, 30g protein powder. (chocolate pudding)

0.5 cup rolled oats, 1 cup 1% cottage cheese, 3 tbsp walnuts, .5 cup milk.tbsp dark brown sugar.

Banana, 35g whey, cup of 1% milk, tbsp of peanut butter (no additives).

2 cups of chicken breast, 1.5 cups of brown/wild rice, 0.5 cups raisins. Some curry, chutney, apple, onions, olive oil (chicken Curry)

1.5 cups cottage cheese, cup of grapes, 3 tbsp walnuts.

2 cups of frozen blueberries, 1.5 scoops of whey, 3 tbsp of ground almonds

1 cup of bran cereal, .5 cups frozen blueberries, 1 cup 1% milk, 3 tbsp walnuts.

70g waxy maize, 30g whey (post WO shake)

Subway double meat turkey wrap, no mayo.

2 cans of tuna, 1/2 cup salsa

2 cups of extra lean ground beef, 2 tortillas, 1/2 cup of salsa, 3 tbsp of cheddar cheese.

Anyhoo, if you made it this far, thanks for reading, and I look forward to any comments you could add!!!!!!!!!!!!!!!!

04-14-2009, 02:09 PM	#1 (permalink)
dougz Senior Member Join Date: Apr 2009 Location: Mackenzie, BC Posts: 700	Doug's 11% body fat or BUST Journal I'm 34, 6'3", 230lbs Body fat: 23% Waist: 41 Upper Chest: 44.75 Ribs: 41.75 Hips: 44.0 Thigh: 25.0 Calf: 16.0 I have been doing the Starting Strength program (3 days a week) since Sept, and have seen good improvements in strength.. Now I want to bring my body fat index down.. I tried Creatine back in Dec. for a couple months, and went from 210 to 230!! So I got off of that, and now I want to get rid of this belly fat.. So I'm adding MODERATE cardio to the mix on my off days (3 mile brisk walks, 52 minutes). Also trying to be stricter with my diet. I just ordered Peele's Fat Loss Troubleshoot e-books.. My Current Workout Routine: *MONDAY* 10 min w/u run. SQUAT bar x 5 135 x 8 185 x 1 215 x 1 235 x 1 245 x 5 x 3 sets BENCH bar x 5 135 x 8 155 x 3 175 x 1 195 x 1 205 x 5 x 3 sets CHIN UPS 10, 5, 5 FRONT AND SIDE PLANKS 1min, 30, 30.. CRUNCHES 15x3 *WEDNESDAY* DEADLIFTS 135x7x4 (trying to get my form down before I go any heavier.. Thoughts??) SPLIT SQUATS NWx5x1 40x5x1 60x5x1 80x3x1 90x2x1 100x2x1 130x5x3 BOSU PUSH UPS 10x5 FACE PULLS "12"x10x3 *FRIDAY* SQUATS bar x 5 135 x 8 185 x 1 215 x 1 235 x 1 245 x 5 x 3 sets PRESS BARx5x1 65x4x1 85x2x1 105x1x1 135x5x3 SINGLE ARM ROWS 40x5x1 60x3x1 80x1x1 100x5x3 DIET Shooting for 2500 on off days, 2900 on WO days (generally this is just the addition of a PWO shake, 70g waxy waize, 30g protein powder, which is 400 calories). I use fitday.com to calculate calories, F/C/P percentages, etc. Of those calories, I aim for not less than 230g of protein, and not more than 25% fat. All this is probably going to change once I've read the Fat Loss Trouble-shooter stuff. Some typical meals: 12oz tofu, 2 tbsp peanut butter, 2 tbsp cocoa powder, 1 tbsp fructose, 30g protein powder. (chocolate pudding) 0.5 cup rolled oats, 1 cup 1% cottage cheese, 3 tbsp walnuts, .5 cup milk.tbsp dark brown sugar. Banana, 35g whey, cup of 1% milk, tbsp of peanut butter (no additives). 2 cups of chicken breast, 1.5 cups of brown/wild rice, 0.5 cups raisins. Some curry, chutney, apple, onions, olive oil (chicken Curry) 1.5 cups cottage cheese, cup of grapes, 3 tbsp walnuts. 2 cups of frozen blueberries, 1.5 scoops of whey, 3 tbsp of ground almonds 1 cup of bran cereal, .5 cups frozen blueberries, 1 cup 1% milk, 3 tbsp walnuts. 70g waxy maize, 30g whey (post WO shake) Subway double meat turkey wrap, no mayo. 2 cans of tuna, 1/2 cup salsa 2 cups of extra lean ground beef, 2 tortillas, 1/2 cup of salsa, 3 tbsp of cheddar cheese. Anyhoo, if you made it this far, thanks for reading, and I look forward to any comments you could add!!!!!!!!!!!!!!!! Last edited by dougz : 04-14-2009 at 02:57 PM.