Here I come again...

[sinnerica]

Hi everyone.

It's me again. I hope y'all remember me.

Been through a lot of things big and small, but I'm here to stay.

I want to start from the basics to begin with.

I thought of Rippetoe 3 x 5 workouts.

I will start as of tomorrow.

Here are some pics :

i277.photobucket.com/albums/kk70/sinnerstefan/P3290005.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290007.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290009.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290010.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290011.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290017.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290012.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290013.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290015.jpg

i277.photobucket.com/albums/kk70/sinnerstefan/P3290016.jpg

Right now I'm 206 lbs. 6'1"
I do not know how accurate the bf % calculator was but I had it measured and I have 23.1% bf....now what do you say about that ?

I'm eating about 160 g of protein
100 g of carbs
fats only from protein sources


Well, that's about it. Hope you will all have me and we can start making wonderful thing happen.

To be on track, I'll hand out the new mealplan that I designed and hope to get some feedback on it from you guys :

0600 - 25g Isopure + water + 4g creatine + BCAA’s + glutamine

0630 to 0730 - cardio

0800 - 1/2c slow oats + 25g whey + 25g casein + 1c skim milk

1030 - 8 oz dead animal + "dinner starch" + veggies

1300 - 1c skim cottage cheese + 25g whey + 25g casein

1500 - preworkout drink (50g whey)

1530 to 1700 - lift

1700 - 50g dextrose + 4g creatine + BCAA’s + glutamine

1720 - 40g whey

1800 - 8 oz dead animal + dinner starch + veggies

2100 - 1c skim cottage cheese + 2T ANPB + 2c skim milk


I don't know the exact macros here, but I guess it's easy to figure out.

My goal is to lose the extra bf and to maintain/build muscle.

I am 21 years old and I think that it is the best time to grow naturally, without using steroids and what not... so... I'm eagerly waiting for your feedback.


Best,
Steph


PS: You nutrtition guru's tell me where should my protein and carb intake be at.

If 100g of uncooked rice = 79 carbs, then how many carbs will there be after cooking ?
If 100g of oats contain 69 carbs, then how many carbs will there be after cooking ?

;D

[GerryT]

Great to see you back! Food plan looks good, though I'm not a nutrition expert. Like what you said about naturally! Good luck reaching your goals.

[fit]

You're leaner than 23% by a ways... based on what Intensity has me eating now, your protein and total calories intake seems low but you know best. What are you totalling, around 1400-1600 calories daily? I'm getting that much (i'm 6'2" with less muscle than you fwiw) but from 240-250g protein daily depending on the day.

re: carbs post cooking- just count the dry measure...

[sinnerica]

Hi fit.

The diet that I've outlined is just a ballpark diet.
Given the advice I get around here I will fine tune it.
Note : I wrote "dinner starch" and no quantity just so that this issue would be clarified here.

Wether it's potatoes, rice or wholegrain pasta or bread, it will be set here.
Also the quantity.


Steph

[RUBICON19]

Looks good man. Get to it!

[beckie]

Your calories at the moment seem fine for cutting the bodyfat down but as you probably know it is quite difficult to lose fat nad build muscle unless you are genetically gifted that way.

How long do you plan on following this cutting diet for before switching to mass gaining?

PS Welcome back,I wondered what happened to you!

[sinnerica]

Hi Randy, Gerry and Beckie. Good to be back.
Well the fact is that I've been on a cutting diet and fat IMO is coming off really decently and my weight is stable, so that must mean that I'm leaning out without losing muscle. I don't know about building but some people said that my arms got bigger and also my back has thickened and broadened to some extent.

I am still waiting for the Nutrition Experts to hit me with what kind of "dinner starch" should I couple my diet and what qty.



S

[beckie]

For your 'dinner starch' I would recommend brown rice if you have access to it or maybe some wholegrain pasta. They have a bit more fiber in them so won't hit your blood sugar sky high too fast. I'm not sure what kind of portion sizes you are used to but I have a client that gets about 1/2 of a cup of rice in the evening and 3/4 of a cup at lunch..but maybe that would be too many carbs for you? You could swap things around and have only 1 cup of skim milk in the evening to accomodate this however..
As far as your protein goes you are currently on about 1g per pound of lean mass but given that your carbs are lower you could possibly bump up your protein to about 1.2g per pound of lean muscle ( 190g),if you want to preserve your mass just that little bit better...

[Intensity]

Welcome back Steph!

For sure, each body is different and it depends of a lot of factors like your muscle mass, metabolism, training intensity, etc, but to get lean, you'll possibly have to cut the dinner starch, milk and PB from the last 2 meals. I would also suggest carbs cycling.

At the opposite, you also said that at 21 y/o it's the best time to grow… if it's what you plan you'll have to eat more than that and chose between 1) lose the extra body fat or 2) add some muscle while staying lean, but having a bit more body fat!

If 100g of uncooked rice = 79 carbs, then how many carbs will there be after cooking ?
If 100g of oats contain 69 carbs, then how many carbs will there be after cooking ?

I would say... The same!

Mo

[Tim Wescott]

Welcome back brother!

[sinnerica]

intensity said:

Welcome back Steph!

For sure, each body is different and it depends of a lot of factors like your muscle mass, metabolism, training intensity, etc, but to get lean, you'll possibly have to cut the dinner starch, milk and PB from the last 2 meals. I would also suggest carbs cycling.

At the opposite, you also said that at 21 y/o it's the best time to grow… if it's what you plan you'll have to eat more than that and chose between 1) lose the extra body fat or 2) add some muscle while staying lean, but having a bit more body fat!

If 100g of uncooked rice = 79 carbs, then how many carbs will there be after cooking ?
If 100g of oats contain 69 carbs, then how many carbs will there be after cooking ?

I would say... The same!

Mo

Hi Mo. Given the fact that you're "PRO MO", what would you suggest given the fact that you looked at my pics ?

Bulk or lose BF and then clean bulk.

Steph

[sinnerica]

admin said:

Welcome back brother!

Good to be back. Thanks for having me.



Steph

[Intensity]

sinnerica said:

intensity said:

Welcome back Steph!

For sure, each body is different and it depends of a lot of factors like your muscle mass, metabolism, training intensity, etc, but to get lean, you'll possibly have to cut the dinner starch, milk and PB from the last 2 meals. I would also suggest carbs cycling.

At the opposite, you also said that at 21 y/o it's the best time to grow… if it's what you plan you'll have to eat more than that and chose between 1) lose the extra body fat or 2) add some muscle while staying lean, but having a bit more body fat!

If 100g of uncooked rice = 79 carbs, then how many carbs will there be after cooking ?
If 100g of oats contain 69 carbs, then how many carbs will there be after cooking ?

I would say... The same!

Mo

Hi Mo. Given the fact that you're "PRO MO", what would you suggest given the fact that you looked at my pics ?

Bulk or lose BF and then clean bulk.

Steph

There is no good or bad choice in my opinion Steph! But from what I saw, I would personally go for a lean bulk!