Zai s Progress thread

History -

I am 33, started lifting at 19 at 74 kgs, stopped at 24 at 114 kgs and low teen BF %. wife and 2 kids later, a few health scares ( cancer / brain tumor) general life stresses etc etc and I am now 105 kgs with abt 27% BF (estimated - went to buy a caliper, no one has stock ).

I started again in December last year taking my body seriously.
I am not looking to cycle, well not yet. I have ordered FFF , to help with the fat loss bit. I have worked out my caloric intake , which is 3786 calories PD.

Below is my plan, its a work in progress, I took this week off to recover from an injury, I plan on doing an HIT workout on Saturday, and full back in the swing on Monday. I lift heavy, Low reps ( 6- and 4-5 sets. I may mix it up some with a 12-15 on quads for eg. I am comfortable with my workouts, but need to fine tune my diet, below is the plan, critiques / suggestions welcome.



• Wake up (5:30 am)
40 grams whey concentrate (125 calories)

• 20 Minutes light cardio

• 7 am Breakfast. (2 eggs + English muffin) 519 calories

• 10 am 40 g whey concentrate (125 calories)

• Lunch ( 11:30 am) (Chicken breast /brown rice/ green beans) 314 calories

• 3pm pm 40 g whey concentrate (125 calories)

• 6pm Dinner (STEAK /BROWN RICE / GREEN BEANS) 423 calories

• 6 pm pre workout
o 10 g L-Glutamine / 10 g BCAA /5 g Creatine /40 g Whey concentrate ( 125 calories)

• 8 – 9:30
o 5 min cardio warmup
o 10 minutes warm up
o 45 minutes heavy lifting
o 20 minutes HIT
o 10 min cool down

• Post workout
o 10 g L-Glutamine / 10 g BCAA /5 g Creatine mono /40 g Whey isolate ( 125 calories)

• 10 pm, 40 g whey isolate /5g L glutamine /5 g BCAA /5 g Creatine mono

Morning bud

I'm not sure how you worked out your daily cal intake but it is way off. From my calculations your maintenance is roughly 3000 cals. I personally start with a 10% drop in cals so minus 300 cals. So that gives us 2700 cals, some would go directly for a minus 500 cal but with the added cardio i think 300 is enough and gives more room to play around.

Now with that worked out you need to get your daily macros for your protein, carbs and fats. So work out your macros and let's see what you get and we can help further.

Some side notes:

- you having way to many shakes
- Try and keep carbs meals pre and post workout and another pre/pre workout (not a necessity but does work better with most people, this is where the experimentation starts and getting to know your own body)
- Aim for maybe 5 solid meals and 1-2 shakes a day (2 max in my opinion)
- Don't start with the fat burners right away only when weight loss doesn't work and your cals are already too low.

Dude what Fakey said plus do a lot of reseach regarding steriods and such when it comes to cancer ...I know menopause in females and test ...if there is cancer in the family ...becomes fuel added to a fire .....sportsmans wharehouse has calipers

Thanks for the advice . I will work on my diet to get it to 100% . Don't think I'll juice just yet. I just need to get rid of stubborn belly fat. My cns really enjoyed the week off . But my body is raring to go lift something heavy....

Awesome stuff bud!
Good luck with the training and keep us posted on progress

So I have heeded the above advice. I have limited the shakes to just pre and post workout and before bed. Recalculated my calorie intake and Fakey was spot on at 3000. Adjusted my diet to 4 meals and 2 snacks.
Here is a before picture. I'll keep updating as i go along.

Sounds good and good luck !

Bought a set of calipers. Measured bf. It says 20% I'm sceptical. Did and checked a few times. I'm sure I'm doing it right

Hey my friend,

Ask a proper trainer at the gym to use the calipers on you. Much better then trying to do it yourself. I had the same problem.

Warm Regards,

Nate

Post a side and back pic and we'll be able to give you a better estimate.

Side.

Compare to this guesstimate...

Another:

Agreed. 28 to 30%

You have a good frame to work from, 30% is fokkol to get rid of !

3 months of solid dieting and lifting and you won't recognize yourself.
Keep the cardio up and stick to whole foods and watch the progress. Goodluck!

I plan on using this thread to document my progress If that's ok Admin?
Will do so once a week.

Today was day one of my 90 day goal to 10% bf.

I did 20 minute low intense cardio on my wife orbitrek machine this morning after a cup of coffee. Mild sweat. Increased heart rate.

Trained bis and abs . 20 minutes cardio to finish. .5 bi exercises to failure with reverse pyramids on the dumbell and ez bar preacher curl. 8 to 12 rep range and 4 sets . Same with abs but not to failure.
Cardio was kettle ball swings an skipping . Cycling to cool down.

Calories for the day 2539 of which 182 g carb 82 g fat 275 g protien. I drank at least 4 l of water. Only 2 shakes. Pre and post . Whey concentrate pre and isolate post. Both with 5 g bcaa 5 g glutamine and 5 g creatine mono. I will do one more isolate and creatine before bed.

Comments? Advice? Where am I going wrong?

Biceps and abs? If you promise to do legs tomorrow I will help you.

Doing chest and shoulders tomorrow

Have fun!

I do tris and legs together.

Started my 3 f this morning. Then did a back and bis session at the gym. Don't know if it's just psychological but I feel stronger . Drank 3 l of water but struggled to piss. I'm not caring that much water weight then ?

Also same home famished m

Just a quick update. I modified my diet and exercise regime. I gym at 5 am now.

I do a whey before and after with some glutamine and creatine post workout. Bcaa intra workout.

I eat bfast at abt 7 which is normally 3 egg whites and one egg and either an English muffin or toast with avo.

A snack which is usually a fruit or fish, tuna or hake . I alternate the 3.

Lunch is normally (well everyday til today) a 200 g steak with 1/2 cup of brown rice and 1/2 cup of each green bean Ann pumpkin.

I have a fruit between tat and dinner, which is a turkey burger or steak or chicken or beef mince with 1/2 cua p brown rice . 1/2 avo and a veg...pumpkin or butternut.

I have no appetite suppression with 3 f. I feel more energy ag gym and my fluid intake averages 4-5 l per day including intake at gym. I had insomnia the one night. But sleep is now again normal. I weighed in at 1 kg lighter today but it's been more than 1 week.....

Keep us updated, good luck man