Bms Diet and Cutting Log

Hi guys

So i was reading DJ's thread on creating your own diet. I was struggling to be on point with my diet, but i know i'm at a right place for advice, you guys are good with diets. I have been on and off with training, started 2012 February, but not as busy anymore so i'm full on now and focused.

My stats in April 2014:

Age: 26
Gender: Male
Height: 175cm
Weight: 103.7kg
BF%: 25%

Current stats July 2014

Age: 26
Gender: Male
Height: 175cm
Weight: 98Kg
BF%: 19.7%

Goal: 10% Bf

Diet from dietician: From April - Current

5am: Fasted cardio - moderate

8:00 Breakfast: 4 egg whites, 50g oats, or 4 spoons high protein future life

10:00 Snack: Low GI bread with peanut butter or 1 boiled egg or 125mL Yoghurt or 40 g (handful) lean biltong
or hand full of safari peanuts

12:00 Lunch: Lean protein (100g Protein: e.g. chicken/fish or lean red meat) +3 servings (approx 1 1⁄2 cups) of vegetables + 60g Basmati rice

14:00 Snack: Low GI bread with peanut butter or 1 boiled egg or 125mL Yoghurt or 40 g (handful) lean biltong
or hand full of safari peanuts

16:40 Before gym: Fruit

After gym: Post-workout shake: 100% whey Protein

19:30 Dinner: 120-200g Fish or Lean red meat or Chicken – without the skin or Extra lean mince meat + 1-1 1⁄2 cups Vegetables + 60g cup Rice/Mashed potato/Couscous/Pap

water intake +-4.5 L/day. I have been +-98kg for the past month, June.

After reading DJ's treat.

BMR = 66 + (13.7*weight)+(5*height)-(6.8*age)
= 2107

Moderate = 2107*1.55
= 3267

Fat loss = 3267*20%
= 2613

Hope my calculation is correct.

Next plan: DJ thread, suggested diet: 2600cals

5 full eggs 40 0 30

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g broccoli

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g broccoli

60g whey 44 4 2
30g peanut butter 7.5 5 15

u can add in 30g of whey protein post work out as well...
I will keep the water intake around +-4.5 L/day

And Training regime:

Monday
Legs:
squats 3 sets 6-8reps.
Leg press 3 sets 6-8reps
leg extensions 3 sets 6-8reps
hamstring curls 3 sets 6-8reps
stiff legged dead lifts 3 sets 6-8reps.

Tuesday
Shoulders and triceps
dumbbell press 3 sets of 6-8 reps
side lateral raises 3 sets 6-8reps
barbell shrugs 3 sets of 6-8reps.

Skull crushers 3 sets 6-8 reps
push downs 3 sets of 6-8 reps

Wednesday
Cardio
40mins of flat walking at 4.5km 0% incline

Thursday
back and bicep
Lat pulls downs 3 sets 6-8reps
low rows 3 sets 6-8 reps
bent over barbell rows 6-8reps
Dumbbell shrugs 3 sets 6-8reps

standing barbell curls 3 sets 6-8reps
incline dumbbell curls 3 sets 6-8reps

Friday
Chest and abs
flat bench 3 sets 6-8 reps
incline dumbbell 3 sets 6-8 reps
flat flies 3 sets 6-8 reps
dips 3 sets 6-8 reps

abs 2 exercises of your choice 3 sets each of 15reps

Planning to follow this diet and training to a t. I have download the fatsecrets app and myfitnesspal app to track the calories and i have a scale to measure food.

Please help with:
1. Meal timing?
2. Any other advise/comments with regards to the information above.
3. This plan is for 4 weeks and what changes must i do after that? Because he mentioned that diet and training will be adjusted. Tried checking the changes and could not find them.
4. Should I pay attention to weight scale or just track body fat percentage?
5. Should I consider clen or FFF?

My end goal is to be like the dude on my avatar.

All prepared and ready.

Keep us posted on your progress Bud!

Looking good. As long as you are weighing everything it should go well.
Try and shake up your training a bit. Don't just do the same program overt and over. Alternate between barbells and dumbells, supersets and drop sets. For cardio add HIIT. Google 300 workout and do something like that. Looks easy but it isn't. Even a post here about fat busting workouts.
Keep a log of your exercises and weights. Plan each workout so you don't wander aimlessly wasting time. Have a backup exercise in case the machine/weight is being used.
Drink lots if water.
Don't worry about clen etc now. The weight will come off by itself. Can add FFF in 3 months but reckon you won't need it. Fat burners are mainly to drop the last few stubborn kg's.

Don't worry about the scale. Rather have BF% done once a month with calipers by a pro and you'll get a better picture of how your body composition is changing. The scale is just to help adjust calorie intake but that's only after serious weight loss.

NB: Remember to have your chat meal once a week. This isn't to keep you sane. It boosts your metabolism by raising leptin levels. There is enough info in the diet section explaining this. Just make sure you hit a big muscle group like legs the next day.

Regarding your diet...

1) You are eating too many calories. Use the lean body mass formula to calculate your energy requirements. Here is a Tool to help you with your calculations . Enter your relevant info, under advanced options select the Katch McArdle formula and enter 30% bodyfat.

2) Your diet is somewhere in the middle of keto and low carb. Choose one or the other but in the middle is shit because you only find the negatives without the postives.

Rhino wrote: Keep us posted on your progress Bud!

I will sure do buddy. Watch the space.

CycloTrpTyr wrote: Looking good. As long as you are weighing everything it should go well. I have a scale, so i weigh everything

Try and shake up your training a bit. Don't just do the same program overt and over. Alternate between barbells and dumbells, supersets and drop sets. I do supersets and drop sets and alternate between barbells and dumbells.

For cardio add HIIT. Google 300 workout and do something like that. Looks easy but it isn't. Even a post here about fat busting workouts. I checked it out, What about INSANITY, INSANE HOME FAT LOSS "Mike Chang"? Are those good as well.


Keep a log of your exercises and weights. Plan each workout so you don't wander aimlessly wasting time. Have a backup exercise in case the machine/weight is being used. I use JETFIT pro application to track, also helps with rest times which the maximum is 60s or less depending on what i was doing.


Drink lots if water. I drink 3.5 - 4L/day. I go to the loo a lot, even at night, but its for a good course


Don't worry about clen etc now. The weight will come off by itself. Can add FFF in 3 months but reckon you won't need it. Fat burners are mainly to drop the last few stubborn kg's.

Don't worry about the scale. Rather have BF% done once a month with calipers by a pro and you'll get a better picture of how your body composition is changing. The scale is just to help adjust calorie intake but that's only after serious weight loss. I went to a biokineticist, she looked like she new what she was doing. Did a 7 site skinfold and the BF% 21.4, lean weight 77, fat weight 20

NB: Remember to have your chat meal once a week. This isn't to keep you sane. It boosts your metabolism by raising leptin levels. There is enough info in the diet section explaining this. Just make sure you hit a big muscle group like legs the next day.I can't wait for the cheat meal. my wife bought nice goodies lol

waist measurement 97cm and that was an improvement because when i started the first diet i was 110cm

@ Pyro

I used the tool and here are the results



Do I have to reduce the calories to 2167?

On the thread I read, DJ mentioned that its a keto diet, was he wrong?

According to the new calculations you would have been eating your maintenance calories as your fat loss calories. You would not have lost weight and this would have been very frustrating. Then you start to blame the diet or the training (eventually adding rediculous amounts of cardio) to try and make up for a calculation mistake.

The diet is very low carb but you will struggle to get into ketosis like that because of the carbs. Remember that your body has been using carbohydrate as it`s main energy source for 26 years. When doing keto, your body need to change this energy system to using fats for energy. In essence it is like putting diesel into a petrol engine. The critical time is the first three weeks, you have to give your body no other choice but to adapt. This means eating zero carbs if you can. To follow, some comments on your diet:

bms wrote: My stats in April 2014:

Age: 26
Gender: Male
Height: 175cm
Weight: 103.7kg
BF%: 25%

Current stats July 2014

Age: 26
Gender: Male
Height: 175cm
Weight: 98Kg
BF%: 19.7%

Goal: 10% Bf

After reading DJ's treat.

Next plan: DJ thread, suggested diet: 2600cals 2100 cals is fine

5 full eggs 40 0 30

60g whey 44 4 2
30g peanut butter 7.5 5 15 Substitute this for macadamia nuts or almonds

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g broccoli

60g whey 44 4 2
30g peanut butter 7.5 5 15 Same

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g broccoli

60g whey 44 4 2
30g peanut butter 7.5 5 15 Nope

NB3!!! What is your total protien intake for the day? Must be less than 2xBodyweight (kg)

u can add in 30g of whey protein post work out as well...
I will keep the water intake around +-4.5 L/day

And Training regime:

Remember you are on keto so you cannot build muscle, only maintain. So there is no need for such intense training. You need to rethink your training. Will discuss later as for now it is a lot of info to digest and I don't want to do too much too fast.

Monday
Legs:
squats 3 sets 6-8reps.
Leg press 3 sets 6-8reps
leg extensions 3 sets 6-8reps
hamstring curls 3 sets 6-8reps
stiff legged dead lifts 3 sets 6-8reps.

Tuesday
Shoulders and triceps
dumbbell press 3 sets of 6-8 reps
side lateral raises 3 sets 6-8reps
barbell shrugs 3 sets of 6-8reps.

Skull crushers 3 sets 6-8 reps
push downs 3 sets of 6-8 reps

Wednesday
Cardio
40mins of flat walking at 4.5km 0% incline

Thursday
back and bicep
Lat pulls downs 3 sets 6-8reps
low rows 3 sets 6-8 reps
bent over barbell rows 6-8reps
Dumbbell shrugs 3 sets 6-8reps

standing barbell curls 3 sets 6-8reps
incline dumbbell curls 3 sets 6-8reps

Friday
Chest and abs
flat bench 3 sets 6-8 reps
incline dumbbell 3 sets 6-8 reps
flat flies 3 sets 6-8 reps
dips 3 sets 6-8 reps

abs 2 exercises of your choice 3 sets each of 15reps

Planning to follow this diet and training to a t. I have download the fatsecrets app and myfitnesspal app to track the calories and i have a scale to measure food.

Please help with:
1. Meal timing?
2. Any other advise/comments with regards to the information above.
3. This plan is for 4 weeks and what changes must i do after that? Because he mentioned that diet and training will be adjusted. Tried checking the changes and could not find them.
4. Should I pay attention to weight scale or just track body fat percentage?
5. Should I consider clen or FFF?

bms wrote: Please help with:
1. Meal timing? Not important on keto
2. Any other advise/comments with regards to the information above.
3. This plan is for 4 weeks and what changes must i do after that? Because he mentioned that diet and training will be adjusted. Tried checking the changes and could not find them. We will adjust as time progresses based on how your body responds.
4. Should I pay attention to weight scale or just track body fat percentage? Both
5. Should I consider clen or FFF? FFF helps plenty during the first two weeks.

P.S Red is my color so don't steal it please.

Pyroclasm wrote:

bms wrote: Please help with:
1. Meal timing? Not important on keto
2. Any other advise/comments with regards to the information above.
3. This plan is for 4 weeks and what changes must i do after that? Because he mentioned that diet and training will be adjusted. Tried checking the changes and could not find them. We will adjust as time progresses based on how your body responds.
4. Should I pay attention to weight scale or just track body fat percentage? Both
5. Should I consider clen or FFF? FFF helps plenty during the first two weeks.

P.S Red is my color so don't steal it please.

what happened to sharing?

@Pyro
just to confirm

5 full eggs

60g whey
30g macadamia nuts or almonds

200g Chicken
30g almonds
50g broccoli

60g whey
30g peanut butter Same (Keep the peanut butter here or out?)

200g Steak
10ml olive oil
50g broccoli

60g whey

Should i take out the broccoli as well? Ja the info dude is....... ja. Lets do this

bms wrote:

Pyroclasm wrote: P.S Red is my color so don't steal it please.

what happened to sharing?

I don't share my color just like I don't share my car or my girlfriend.

bms wrote: @Pyro
just to confirm

5 full eggs

60g whey
30g macadamia nuts or almonds

200g Chicken
30g almonds
50g broccoli

60g whey
30g peanut butter Same (Keep the peanut butter here or out?)

200g Steak
10ml olive oil
50g broccoli

60g whey

Should i take out the broccoli as well? Ja the info dude is....... ja. Lets do this

I don't like the idea of so many shakes. Replace them with proper meals. Most shakes contain hidden fillers like dextrose (sugar) and crap so be 100% sure you don't buy something like! Sugar is the death punch of ketosis.

The broccoli is good. No peanut butter anywhere rather nuts. Your protein content is still too high, and have you worked out how many calories that is?

Add: Green beans are fine.

Hi Guys

Progress update:

Start date: 28/07/2014
Weight: 98 kg
Bf%: 21.4

Current Stats
Weight: 92.8

I will do bf% next week.






Please help with my diet adjustment.
Do I decrease the calorie intake according to my current weight?

How many calories are you on per day now? If you are still losing fat at a decent rate then don't change anything yet.

Muscleaddict wrote: How many calories are you on per day now? If you are still losing fat at a decent rate then don't change anything yet.

calories per day: 1900-2100

Only once fat loss slows down do you adjust calories. It is good practice to measure BF every week and adjust accordingly.

Not a hijack. But my reasoning will be clear.

Now looking at is pics, do you guys agree with the 22% BF as calculated?

The reason I ask is because I'm similar around the trunk (maybe a little more now than what I was, :whistle: )

My legs though are shredded, i.e. can see good definition of my quads and especially my calves (even the shredded mofo's are envious) and quite vascular on my forearms and even bicep vein is visible.

My BF% was measured at 12% because my arm and leg measurements were all 5-7mm. Even now I'll probably "measure" out at 15-17% but look nowhere near the pics of BF%

He is around 20 - 25 % Hard to tell because we cant touch him ...... ouch

He doesn't look flabby, but he does carry water and fat. All depends.

Oupa wrote: He is around 20 - 25 % Hard to tell because we cant touch him ...... ouch

He doesn't look flabby, but he does carry water and fat. All depends.

These are my first bf measurements. They we done by a professional

CycloTrpTyr wrote: Now looking at is pics, do you guys agree with the 22% BF as calculated?

Looks right to me bud.