Doug's 11% body fat or BUST Journal

[dougz]

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!!!!!!!!!!!!!!!!

[dougz]

Here's the slight problem area I have...

[dougz]

Another thing I have to smarten up on is drinking enough water..

I'm resolved to fill a 4L milk jug, and get it emptied before 3pm every day..

Makes me piss like a race-horse, though..

That's why I stopped doing it, when I tried it initially 6 months or so agao..

Figured a good night's sleep (I was getting up 3x a night) was more important than being well hydrated.

[Ogedei]

Mackenzie! Holy crap. Small world. I'm from Prince George originally.

Good luck man, I'll post more after I get off work.

[dougz]

Small world indeed!

I lived there from 87 to 94..

[dougz]

April 14/09 Tuesday

(I really SHOULD call my workouts A,B, and C, rather than Mon-Wed-Fri, as I often take 2 days off, if I feel I need it)

PreWO meal: 1.5 cups 1% cottage cheese, 1 cup grapes, 1/8 cup walnuts.

2 hours later

10 min w/u run (5mph)

SQUATS

barx5
95x8
145x5
195x5x3
145x5x2

As I figured, getting stricter on form (my stance was way too wide before) has decreased what I can lift..

Oh well.. Onwards and upwards..



BENCH PRESS

barx5
95x8
145x5
165x3
185x2
205x5x3
145xx5x2

SINGLE ARM ROWS

40x5
60x5
70x4
80x3
105x5x3

FRONT AND SIDE PLANKS

1 min, 30 sec. on sides.

CRUNCHES

15x3

PWO shake (within 15 min): 30g whey, 70g waxy maize.

PWO meal (within 1 hour)

[Ogedei]

On your Deadlift I'll send you to this youtube video. Compare her form to yours. I am not a trainer, but I think you could use some improvement in form (couldn't we all?)

On your Squat I believe you are rounding your back at the bottom, I would be surprised to learn I don't, but that dosen't mean we can't do it better. There is a thread here dedicated to squatting correctly. Squat Series Videos

Other thoughts:

Creatine: You might have put on weight, but the intake of creatine won't increase your bodyfat. It may cause you to retain water. It should allow you to work a little harder after you have taken it awhile (I am far from an expert here).

Body Fat: How did you get that checked?

Diet: This is pretty much the key right there...So what DO you eat over the course of a day?

Welcome to the Forum as well. It's a good bunch of guys here.

I live in PG at that time as well. I moved to Calgary in 2001.

[dougz]

Body Fat: How did you get that checked?

There is a trainer here who does it for me..

So what DO you eat over the course of a day?

There are several examples in my initial post,,

I sometimes eat 1 or 2 of the examples I provide twice in one day, it all depends what I have available, and what I need to meet the 2500/2900 cals a day goal I've set for myself..

I try to keep shakes to pre/post WOs..

I'll be providing daily menues of what I eat every day (today's will be posted tommorow)..

Need to get a digital scale.. Maybe that's why my weight hasn't been going down, even after 2 weeks of 2500/2900 cals (improper measurements).

Thanks for the link..

Regarding the Creatine, I didn't think I put on fat, as a result of taking it, but I was alarmed at the weight increase.

I assumed it was the water retention you always hear about..

But my weight has stayed the same, months after I stopped taking it, and I'm not sure why..

[Ogedei]

Cool on the creatine, just wanted to make sure we were on the same page as far as scale numbers and BF%.

Does the trainer use calipers? The reason I was curious was for reasons of repeatability. I think most methods have merit, even if not 100% accurate can show a trend. The lower end bio-impedance might be the only ones that have a hard time showing the trend. They are notoriously finicky due to hydration levels etc.

I look forward to the daily menu you eat. That is really what we are interested in.

I suspect a digital scale would be a good investment if you are just eyeballing things right now.

At the end of the day if your weight is staying the same you are eating at maintenance, which I suspect is not your goal.

Og.

Originally Posted by dougz

There is a trainer here who does it for me..

There are several examples in my initial post,,

I sometimes eat 1 or 2 of the examples I provide twice in one day, it all depends what I have available, and what I need to meet the 2500/2900 cals a day goal I've set for myself..

I try to keep shakes to pre/post WOs..

I'll be providing daily menues of what I eat every day (today's will be posted tommorow)..

Need to get a digital scale.. Maybe that's why my weight hasn't been going down, even after 2 weeks of 2500/2900 cals (improper measurements).

Thanks for the link..

Regarding the Creatine, I didn't think I put on fat, as a result of taking it, but I was alarmed at the weight increase.

I assumed it was the water retention you always hear about..

But my weight has stayed the same, months after I stopped taking it, and I'm not sure why..

[dougz]

Just watched the deadlift video..

Note that she's alot shorter than I am (6'3").

Here is a photo of a tall guy (6'5), and a shorter guy..

According to Rippentoe (Starting Strength), both are in the correct starting position..

Does the trainer use calipers?

Yes.

That is really what we are interested in.

Here is my diet for the last 3 days:

April 12/09 (off day)

(Easter Weekend, and I was due for a cheat day.. LOL It was supposed to be a 2500 cal day)

3 mile walk with 35lbs pack.

Diet:

Bran cereal with blueberries and 30g whey.

4 cabbage rolls.

Bran cereal with blueberries and 30g whey.

1 cup of lean ground beef, .5 cup of chicken breast, mixed veggies (stir fry)

3x3" piece of lasagna, 6 meatballs, 1 cup of dark meat turkey, 1 cup mixed green salad, 1 cup red cabbage.

Cals. 2950 Protein 288g F 37% C 24% P 39%

April 13/09: (off day)

Bran flakes with blueberries, walnuts, and 30g whey protein.

4 cabbage rolls, 1/2 a tomato. 1 cup of spinach.

Bran flakes with blueberries, walnuts, and 30g whey protein.

12 oz chicken breast, 1 baked potato, 1 tbsp butter, 1 cup mixed greens salad.

1/2 cup cottage cheese, 1/2 cup grapes, 3 walnut halves.

Cals: 2533 Protein: 247g F 32% C 29% P 39%

April 14/09: (WO day)

I generally don't eat the same thing 3 times a day, but...

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

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

70g waxy maize, 30g whey (Post WO)

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

6oz of chicken, 2 cups of raw broccoli, 4 walnuts

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

Cals. 2915 Protein 266g F 25% C 38% P 37%





I am TRYING to ascertain how much I should be eating to be in deficit..

2220 is my base, according to the Harris-Benedict equation..

But am I a 1.55 or a 1.4, activity wise?

I should opt for 1.4 to be on the safe side, giving me 3100 as my daily goal, calorie wise..

Thing is, I've been going a couple weeks of 2500 cals on my off days, 2900 on my WO days, and I haven't noticed a drop (when's the best time to weigh yourself, btw?)..

Hopefully I'm just not measuring everything properly, and when I get a scale I'll be able to tell for sure..

Hope I don't have to get into metabolic repair, etc..

[Ogedei]

I'm tall as well. 6'5" I have never really deadlifted with my arms outside, always been a sumo style deadlift for me.

My concern on your form was more to do with you lifting straight up with your back before straightening your legs. All the videos and such seem to show it as a more fluid motion. It looks like potential trouble to me, but again I am not a trainer. You could post the video in the main forum under Deadlift form critique and see what other have to say.

Cool. I don't know how accurate calipers are, I have read conflicting stuff, but I think they can be consistent which will be key to show a trend.

ok...wtf is waxy maize?

As for the harris benedict, some say it's not the most accurate. However I say trying to describe the caloric requirements for the human population based on a simple formula is a lost cause. There are however others out there that people feel are more accurate. (The HB worked fine for me) It should be used as a ball park figure. If you pick your multiplier get 3300 and eat at that for a few weeks, you should be able to determine which way you need to adjust your intake. If you stay the same or increase, decrease the calories or increase the activity.

Try lowering your cals to 2100 and 2500 and see what that does for you? I don't personally think you should have any issues with screwing yourself up due to calories being to low.

Best time to weigh yourself? Lots of answers here. Well at least 2....maybe 3
1) Never. Go by how your clothes fit, how you look and how you feel. The scale simply tells you how much the earth loves you on a particular day.
2) Same time of the day, once a week. Weighing at different times will give you wildly different results. I used to fluctuate 10lbs in a given day between morning and night.
3) Same time each day, take an average. Same thoughts as above. for 2 and 3 you are getting a data point for each week. graph and check trends.

On a personal note on #1. I am a scaleaholic. I have been since I started this journey. Right now the scale is staying pretty much the same. Right around 227. My pants are however looser. I am close to doing them up and wearing them comfortably on the next belt hole, where I used to wear them.

As for your diet. I certainly won't cast stones. Weighing your intake might give you a good indication of problems as well. You could be eating a lot more than you think.

Do you use a tracking website for your food? ie fitday or dailyplate?

Keith.

[dougz]

You could post the video in the main forum under Deadlift form critique and see what other have to say.

Good idea, thanks..

Edit: Had a look, but I can't find this sub forum.. can you link me?

Waxy maize:

http://www.bodybuilding.com/store/waxymaize.html

http://www.supplementscanada.com/pop...oduct4617.html


Harris Benedict was the scale recommended by the Leigh Peele Fat Loss Troubleshoot e-book..

Like I say, I'm going to get a scale and make sure my measurements are sound before I make any adjustments, calorie wise..

I've been using fitday, but calorie king was reccomended by Peele, so I'll check that one out..

...... Are you the only guy in this forum??!

LOL

[manbearpig]

Originally Posted by dougz

...... Are you the only guy in this forum??!

LOL

Hmm, I am another guy in this forum. Just stopped by to say hi! "HAI NOOB!".

Good luck with your journey to get to 20% of less bodyfat. Starting Strength looks to be a solid program though I never tried this in my training. I look forward to watching your progress with this program.

[dougz]

Thanks..

I'll do my best..

[dougz]

April 15/09

30 minutes on treadmill. 2% incline, 2 miles, avg HR 120 (65% of max).

Diet:

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

1 banana, 1 cup 1% milk, 1 tbsp peanut butter, 30g whey.

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

8 oz chicken breast, 2 cups raw broccoli, 1 apple.

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

cals. 2579 protein: 251g F 28% C 33% P 39%

[Ogedei]

Sorry man, it's not called the main forum. I forget things, been around to long I guess.

http://forums.jpfitness.com/training-discussion/

[dougz]

Do I post it in the "Deadlift" sticky?

Or just the main forum?

[Ogedei]

Just in the main forum man, start a new thread.

[dougz]

Will do..

Thanks.

[dougz]

Ok, I'm going to start keeping track of my weight..

I'll do the weigh ins right after I get up, before my first drink, meal, bathroom break, etc..

April 16: 225

[dougz]

April 16/09

Pre WO shake: ripe banana, 1 cup 1% milk, 30g protein powder.

20 min later:

10 min w/u run

DEADLIFT

135x5x3
155x3
155x9

SQUAT

BARx5
95x5
145x4
195x5x3
145x5x2

BOSU PUSH UPS

15, 12, 10, 10, 10

FACEPULLS

"13"x10x3

15 min later:

Post WO shake: 70g waxy maize, 30g whey protein

1 hour later: 1/2 cup quinoa, 2 cups chicken breast.


DIET

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

1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.

Banana, 30g whey, 1 cup milk (pre WO)

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

2 cups chicken breast, 0.5 cups quinoa

1/2 cup cottage cheese, 4 almonds.

Cals. 2930 protein 270g F 25% C 39% P36%

[dougz]

April 17/09

2 mile walk, outside, 37 minutes.

Diet:

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

banana, 1 cup 1% milk, 30g protein powder, tbsp of peanut butter.

Subway double meat wrap with cheese and fat free* honey mustard.

Home-made 6 oz chicken burger with whole wheat bun, slice of cheddar x 2

2400 cals. (but let's say 2500 and call it a day)

Protein 233g F 22% C 37% P 41%

[dougz]

April 18/09

Walking around all day shopping in PG..

I got my digital scale..

Diet:

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

Subway double meat turkey wrap.

Turkey panini with large bowl of Borshch and a big tabsp of sour cream.

Subway double meat turkey wrap.

1.5 cups cottage cheese, 1/2 cup of grapes, 1/8 cup walnuts.

Again, I can't be sure of the exact measurements or f/c/p composition, as this was my second time eating out, but as an estimate:

2300 cals. Protein 152 (dang!) F 30% C 42% P 28%

What if you fail to eat at least 1g of protein one day? End of the world?

[dougz]

Pre-pre WO: 152g a day of carbs a day (according to my fitday logs I'm EASILY getting this)


Pre WO

60-90 minutes before

Solid meal

Protein = 60g (double what I was eating/drinking before)
Carbs = 60g
Fat = 25% or less of cals.

[OR]

30 minutes before

Liquid meal

Protein = 60g (double what I was eating/drinking before)
Carbs = 60g
Fats = optional


POST workout

ASAP

Liquid Shake

Protein = 60g (double wh.. you get the idea.. LOL)
Carbs = 60g
Fat = 25% or less of cals.

Post-post WO meal:

Within 3-4 hours (next scheduled meal)

I'm ditching the waxy maize in favour of conventional foods, also after talking with Alan..

I got my digital scale, so I'll be remeasuring everything on fitday..




I'm also tweaking my WO routine, after talking with a friend on another forum..


A:
Squat
bench
Chins
1 or 2 accessory movements

B:
Deads
OH press
One-arm rows
1 or 2 acc move.

C:

Same as A except diff acc. Movements

This way I get benches and chin-ups TWICE a week, rather than only one..



Thoughts??

[dougz]

April 19/09

Weight: 224lbs

Pre WO meal: 427g cottage cheese, 49g oats, 13g walnuts (forgot to do the 60g Carbs and Protein)

1 hour later:

Workout A

10 min w/u run.

SQUATS

barx2
95x5
145x3
195x2
215x5x3
145x5x2

BENCH PRESS

barx5
95x8
145x3
165x2
185x2
205x5x3
165x5

%$#@! Stalled at 205 again! Had some bridging going on even, on the last reps of the last set..

Hopefully doing them twice a week will bust me out of this rut..

CHIN UPS

10, 5, 5

PLANKS

1 min, 30 sec. each side

Duration: 50 min.


10 minutes later:

Post WO shake:

60g strawberries (1 and a half!), 60g (4 scoops!) whey isolate protein powder, 4g fructose.


This digital scale has blown my mind!!

One and a half strawberries!!!

THEN I go to do my protein powder..

It says 30g to the scoop, so I've just taken that at face value..

I needed 4 scoops to get 60g!

Holy Moley!

[dougz]

Wait a tic..

60g of strawberries (1.5 strawberries) DOESN'T mean that's 60g of CARBS!

Man, I feel like an idiot..

That's only 5g of carbs, according to Fitday!

Oh well..

Getting the kinks out, at least..

So based on 1.5 big strawberries being 5g of carbs, 60g of carbs would be 18 strawberries (720g), right??

Oh, and I have to redo my calculations for the grams I'm supposed to be eating..

It's supposed to be according to target body weight.. NOT the weight I am NOW..

SO..

It should look like this:

Pre and post:

Protein = 0.25g/lb TBW (205lbs = my target weight x .25 = 51g )
Carbs = 0.25g/lb TBW

[dougz]

April 19/09

Diet:

50g rolled oats
225g 2% cottage cheese
13g walnuts
7g dark brown sugar

425g 2% cottage cheese
148g grapes
49g almonds

60g protein powder
60g strawberries

8 Turkish meatballs (kafta) (extra lean ground beef)
2 whole wheat tortillas
141g 5% yogurt
Bunch of spices

2550 cals. 250g protein F 32% C 26% P 42%

[dougz]

April 20/09

3 mile brisk walk, 52 minutes. (after dinner)

Diet:

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
7g dark brown sugar

300g 2% cottage cheese
140g grapes
37g almonds

4 Turkish meatballs
1 whole wheat tortillas
70g 5% yogurt

75ml 1% milk
50g rolled oats
250g 2% cottage cheese
13g walnuts
7g dark brown sugar

150g 1% milk
40g peanut butter
60g whey protein
100g banana

2520 cal. Protein 247g F 29% C 30% P 40%

[Ogedei]

Fit day actually puts that at 10 carbs, but yes it dosen't mean 60g

Looks like you are enjoying your new scale.

If you redo your calculation based on your target, I would be wary of dropping to many calories from that number. You should be able to eat at that number as maintenance and lose weight till you get to that number.

ie if you weigh 220 and calculated the BMR for 190. You should be able to eat at 190 maintenance and lose weight.

Has there really been no veggies in your diet the last couple of days?

Looks like things are going well in here though!

Og.

Originally Posted by dougz

Wait a tic..

60g of strawberries (1.5 strawberries) DOESN'T mean that's 60g of CARBS!

Man, I feel like an idiot..

That's only 5g of carbs, according to Fitday!

Oh well..

Getting the kinks out, at least..

So based on 1.5 big strawberries being 5g of carbs, 60g of carbs would be 18 strawberries (720g), right??

Oh, and I have to redo my calculations for the grams I'm supposed to be eating..

It's supposed to be according to target body weight.. NOT the weight I am NOW..

SO..

It should look like this:

Pre and post:

Protein = 0.25g/lb TBW (205lbs = my target weight x .25 = 51g )
Carbs = 0.25g/lb TBW

[dougz]

Has there really been no veggies in your diet the last couple of days?

Besides some celery to get me through the hunger pangs at night, no..

Gotta do some more shopping..