hackskii

I pretty much agree with the above.
You do have some muscle on you.
You are above 15%
You do need to fix that diet up some (especially the pizza), eating large volumes of food can for sure be stored as fat very easily.

__________________
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Scott


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nowatchamacalit

Thanks for all the comments, I have incorporated them into what I am doing.

I'm on the second day of the diet I posted and am making progress already.

The proper amount of protein has helped recovery and strength (as you would expect!).

I also believe I am leaner, but will leave that for you to judge when I post up the next pics.

I will post pics of my progress every Thursday.

Thanks your input so far, it has been really useful.

Mrdaveyk

post pics ever month or so dude

yourll find theres a big placebo effect with the right diet depending on your goal

i feel huge on a good day of eating yet tiny on a rubbish day

plus its easier to observe changes over a longer period between pictures

__________________

nowatchamacalit

1st set of progress pics will posted on Thursday July the 10th.

Feel free to add criticism in the meantime if anything springs to mind.

nowatchamacalit

Quick update -

Have lost 3 kilos in 4 days. Have been told it is water weight.

Lifting heavier and longer. Odd for a cut. Was told above it is placebo effect.

I want to change to this Timed Carb Diet -

What do you think of it?

Cheers.

First five days of Timed Carb diet - Mon/Tue/Wed/Thur/Fri of the first week

9 am – steak/tbspn olive oil, handful of walnuts, ½ pint water
12pm – steak/tbspn olive oil, handful of sunflower seeds, ½ pint of water
1pm – protein shake, 10 grams creatine
1.15pm – gym
2.15pm – post workout meal – 65 grams of dextrose, 10 grams creatine,
30 grams of whey protein, zinc, magnesium, vit B2, B6, a, c, e (at RDA’s 100,
100, 100, 100, 933, 100 % respectively) mixed in water
5.15pm – regular meal with a 40/30/30 protein/carb/fat profile, handful of pistachio nuts, ½ pint of water
8.15pm – can of tuna or 10 egg whites, pint of water [/font]
11.15pm – half can of tuna or 5 egg whites, pint of milk with 15 grams of whey protein

First No Carb days - Sat/Sun of first week

9 am – 5 whole eggs, walnuts, water
11 am – 5 whole eggs, sunflower seeds, water
1 pm – 150 grams steak/tbspn olive oil, water
4pm – 150 grams steak/tbspn olive oil, water
7pm – 5 whole eggs, water
10 pm – 3 whole eggs, pint of milk with 15 grams of protein from whey

First 2 carb up days – Mon/Wed of second week

6 small meals, 3 hours apart at 40/30/30 protein/carb/fat profile, and water

__________________________________________________ _________________

Does this first period look right?

After the first period do I repeat this process or do it differently?

By differently I mean do I only do the protein/fat only days on only my workout days?

When should I do carb up days, after the first 5 protein/fat only days? Only on workout days? Or only on off days?

nowatchamacalit

OK read a bit more and decided to go

Monday –high carbs
Tuesday – low carbs
Wednesday – no carbs
Thursday – high carbs
Friday – low carbs
Saturday – no carbs
Sunday – low carbs

And if I’m training heavy on a low carb day then so be it

High CHO days
Protein = 250g and 1000 calories (4 calories per gram)
Carbs = 250g and 1000 calories (4 calories per gram)
Fat = 40g and 360 calories (9 calories per gram)

Total intake = 2360

Low CHO days
Protein = 250g and 1000 calories
Carbs = 125g and 500 calories
Fat = 40g and 360 calories

Total intake = 1860

No CHO days
Protein = 250g and 1000 calories
Carbs = N/A
Fat = 40g and 360 calories

Total intake = 1360 (a little more for additional CHO from fibrous veg, whey etc)

Con

Carb cycling is always good how you set it up with high low and zero days depends greatly on your own body personally i wouldnt reccommend a zero day rather just low like 100 grams.
1360cals is too low add in cardio and keep cals as high as possible until progress halts IMO.

stow

Don't be so worried about the weights you are lifting.
Cut out some of the calories, especially in one sitting.
Get on the treadmill and walk off some of that lingering puppy fat.
25%
STOW

nowatchamacalit

Thanks for the continuing comments guys it really helps.

End of Week 1 Quick Update

Diet

Sorted.

Bodyweight

Down to 84 kilos.

Cardio

Upped cardio to everyday.

Lifting

Have started to remove 1 rep maxes and decided to aim for 8+ reps on all sets.

Motivation/Morale

Motivation high, intensity in gym up, lifts progressing slowly but surely.

Best lifts over last week -

Bench - 80 kg for 16
Deads - 140 kg for 11
Squat - 140 kg for 9
Calf Raises - 190 kg for 5
Clean and Jerk - 90kg for 1


Will post an update like this each Thursday until Thursday July 10th.

Cheers.

Ironhorse

Sounds like your moving in the right direction.

Greekgoddess

If your budget for food is really low, try shopping on saturday afternoons and find out when local stores sell off near sell by date food cheap. Hit the market just before they close and fill carrier bags full of unusual veg, salad and fruit offers. Stock up on offer days, especially on meat and fish, fruit and veg. You can get some real bargains in this way.

Also stock up on such basics as chicken breasts, turkey etc and fill your freezer. Top up your cupboard with healthy snacks such as unsalted nuts, rice cakes, peanut butter etc, so you won't grab unhealthy ones. You will save a fortune not buying crap and look tons better for not eating it

Watch out for healthy oils ie peanut, olive oil etc and spices being sold off cheap or with damaged labels. These add variety to a cutting diet and stop boredom!

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nowatchamacalit

....

colt24

Check out your local butchers... i've picked up 30 massive chicken breasts for 20 POUND
FILL THAT freezer :P