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Looks like you're still needing protein in your diet. Not sure what the burrito has, but the rest looks pretty low in protein and pretty high in carbohydrates.
I am looking into it Stingo, thank you. I wandered over to the nutrition forum and started taking notes. Not much new to me, I just need to make a plan and have the protein available. and a little self-control.
Diet:
7am
Yogurt 180 cal/5g pro
Kidney beans 385 cal/24.5 pro
Banana – 100 cal
Peach -
9:30 am
Apple – 100cal
11:00 am workout
11:45pm
1 scoops of protein 110 cals/20g pro
Salad/w cottage cheese as dressing 10g pro
Garlic shrimp 200 cals 15g protein
3:00pm-4:00 pm
6:00pm
Steak with shrimp ?? /20g pro?
Mashed potato
Broccoli
8:00
Almonds
Workout:
2 mile walk -355cals
2 mile elliptical -400 cals
I was worn out today. Just wasn’t happening for me, got in some work though.. Those beans were not a good idea.
11:45pm
2 scoops of protein 220 cals/40g pro
½ lg turkey breast sub veg. and mustard only (pro?)
Amp energy drink (I don’t think I need this but it’s a treat. I drink plain carbonated water daily, 6 liters)
3:00pm-4:00 pm
Apple
Whey protein 110/20
6:00pm
1 ½ Chicken breast (pro?)
2 ears corn
8:00
Almonds 6g pro
Workout:
Wed:
10 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix: all elevated feet - dive-bombers, hindu, gator-not elevated, diamond, reg. with push-up handles)
9 BW squats
12 mountain climbers
(1 min rest)
Repeat
Then:
BW dips -deep
1x10
2x7
Barbell curl
65#1x10
85#1x10
95#1x6
sup-set
Overhead rope tri extension/ face-pulls
100# 3x10
(1 min rest between sets)
Had an odd sensation today, I think I’m feeling 'good'. My upper body popped and my legs don’t feel spent, nice feeling. BW squats suck so much out of me.
Anyway, I’m trying to change some things up this month. Hopefully, I’ll change it up monthly.
Meet a guy doing P90X. I don’t know what most people here think about it but I’ve always liked it. Tony tell me what to do! I’m a follower! This guy put the P90X on his iPod (Something I thought about doing) and just goes around the gym with his ear buds in, doing it. The dude is in shape too, great advertisement for Beachbody inc.
I just don’t want to drop the cash. Yet anyway. I’m seeing how I do first.
Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal
9:30 am
2 scoops of protein 220 cals/40g pro
11:00 am workout
12:30pm
2 scoops of protein 290 cals/52g pro
1 slice wheat bread 70cal/4g pro
Sliced Turkey 40cal/7g pro
3:00pm-4:00 pm
2 scoops of protein 290 cals/52g pro
6:00pm
2 Whopper Jr.s –no mayo, no cheese 590 cals/38 pro
I threw away the top half of one burger bun and stacked them like a BigMac, so I deducted 50 cals for that bun half. Not the best choice for dinner but I worked with what I had available.
I originally was going to drop by 1 rep not 2 but these kicked my butt. I also can’t really call it a superset; I took breaks between the burpees and Man-makers. These sucked out so much energy it’s crazy.
Full body weight pull-ups, dressed and hydrated 288lbs
3
3
2
50 lb assist (BW@238lbs)
7
Bench dips/preacher curl bar+25s
3x10
I went with easy dips today, rotor cuff acting up.
DB curls 30s/shrugs 45lb plate
3x10
Curls were palms facing body and lifting across the body. Shrugs was lifting the plate to face height, more a trap/delt combo
Thoughts:
Here are two calculators I used, understanding it’s not precise. I believe droping 50lbs would put me right where I’d like to be (230s) and would lean me out. So I think I could guess that 18%- 20% of my weight is fat now. There is no way I’m at 48.2% fat and need to lose 135.9 pounds. So I think my lean mass is about 225lbs.
6’2” 282lbs
42inch AT the belly button with all the fat….I wear 38” pants pushing 40s
Estimate #1 based on height and weight Your "Ponderal Index" is 11.28 which gives an estimated body fat of 48.2% (135.9 pounds of fat)
Estimate #2 based on waist size and weight Estimated body fat of 18.7% (52.8 pounds of fat)
Body Fat Index Easy Online Tool | Active.com
Body Fat Index Calculator
Gender
Male Female
Details Note: information marked with an asterisk ( * ) is necessary for women only.
Your weight: 282 pounds
Waist circumference: 42 inches
Your body fat percentage: 20 Note: these calculations are based on averages.
I'd skip out on the buffet on the weekend for awhile. Remember, "a taste on the lips and a lifetime on the hips."
Try eating only 3 plates instead of 5!!!! Think in terms of carb depletion. When you do buffet, you are carb-reloading which is BAD in term of dieting (until you need a re-feed period, then it's call a metabolic adjustment). Don't worry about doing a metabolic adjustment just yet!!! Buffet = bad... it's the devil... the devil I tell you.
I just saw your picture... LoL. you have the muscle in place, all you need to do is drop like 20 lbs (and shave the hair) and it will show nicely!!! Dude, you are a big-boned guy. I'd guess that you put on weight easy but lose weight is hard from what I see.
Then: Went to neighbors house for a cookout
1 burger with toppings(normally good for 2-3 burgers and a hotdog and potato salads, chip, junk) 450/20
1 Mikes hard lemonade 220/0
1 Corona 148/0
(I might have 8 drinks a year. Between yesterday and today I’m binging- this is before I saw Tic's post)
5:30 pm
Burger 230/19
Wrap 130/3
Mixed in corn, lettuces, tomato sauce, red pepper
Thanks for the help Tic. I’m really going to focus on not binging on the weekends, something I’ve done for years. I’ve got some psychological thing about not being satisfied till my belly is STUFFED at every meal, then I graze junk as well.
Complex A – 95lb barbell 5 reps each, nonstop until GMs.
Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
Rest
I got some tendon issues in my left forearm (must be from all those pull-ups) felt it on the cleans. Squats were horrible, felt wobbly and depth was an issue (not on jump squats just the Front Squat + Push Press Hybrid, I'm not used to it). I will probably drop to 85lbs here out until things get solid.
Weighted sit-ups 25lbs
3x10 30sec rest
Leg-lifts
3x10 30 sec rest
Planks
30 hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold
Linear Mode
