Seizing the day getting under 200

Hey there CarpeD1em here long story short im a ex athlete who graduated joined the working world and got fat. Im finally to the point where i need to change. I have a small daughter and want to be around long term. I want to teach her to live a long healthy life but if i can show it it doesn't mean a thing.


Diet

I will be doing a low carb approach with 1 day a week carb re feeds. I did this before every wrestling season in high school. While my body is different 4 years later i think i will get good results. I will post my diet with macros soon

Program

I program i have enjoyed when i was going to the gym is Wendlers 531. While i want a nice looking body i want to be strong as well. Im not sure which templet im going to use but i start tomorrow so my choice will be made today

Wendler will be tough on a low carb diet. Low glycogen will make it hard to exert that low rep power

been a while but i tweaked my diet and work out

DIET
Breakfast /4 eggs / turkey susage/ LF cheese
postworkout/ after run on non listing days /whey with banana and pb ( on work out days i will add 1/2 cup of oats for extra carbs)
Lunch/ some sort of lean meat ( chicken,fish,turkey) cup of viggie
snack / mixed fruit
Dinner / Lean meat salad with hard boiled eggs

Normally cheat on Thursdays after softball game some wings and beer


work out
Mon-Overhead press /Arnold press/ Hammer Curls
Tues- 1 hour walk
Wed- Deadlift/shrugs/ bent over row
Thur- Bench Press/Flys/Tri pull down( softball at night )
Fri- 1 hour walk
Sat-Squat / leg press/ leg curls
Sun - 1 Hour walk

Supps
1 a day
zinc (cum volume)
Thinking of adding a pre workout and fat burner

You're doing Wendler on a low-carb diet? Jesus lord. Good luck, lol. But hey, you have to find out what works for you. I've tried out different diets and the diet that works for me is high protein, moderate fat to low fat and high carb. Got most of my energy from. You don't see athletes doing low-carb/paleo diets alot. You won't survive the first half of even a football game doing something like that. All athletes use a lot of carbs and still lose weight. Don't buy into these fads. All I do is eat a calorie deficit while still meeting my macros and than eat two cheat meals a day--maybe even 3 still losing weight. Haven't been this low in body-fat while still maintaining energy in a long time. Did the anabolic/low-carb route as I said and always killed my spirits waiting for that carb-up day.

One more thing, I wouldn't use many supplements either. That's what they want you to do. BCAAs never did anything for me, but people love them. I see it as useless, because you're getting it from your food. Same with pre-workouts. The only one I take is white-flood. Doesn't give me a crackhead feeling when I'm pounding out the weights than crash the next. Just giving you the word-up man. It's a waste of money to buy into those supplements and fat-burners.

Don't believe the bro-science.

Drop the peanut butter from your post workout. It will slow down the digestion of your whey protein and you don't want that post workout. Move the oats to breakfast and the peanut butter or nuts to lunch

the only carbs i cut where starchy . i have been preforming well with my lower carb approch while i know a flat out no carb are lower isnt as good i feel with the whey 25g carbs per scoop and my fruit and oatmeal on lifting days my power hasnt taken a hit yet

to tell you the truth some crbs make me feel bloated and slow

carped1em;527573 said:

Normally cheat on Thursdays after softball game some wings and beer

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So assume you had you fill Today? I could not resist!

carped1em;528995 said:

the only carbs i cut where starchy . i have been preforming well with my lower carb approch while i know a flat out no carb are lower isnt as good i feel with the whey 25g carbs per scoop and my fruit and oatmeal on lifting days my power hasnt taken a hit yet

to tell you the truth some crbs make me feel bloated and slow

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Yah I like that also. I go for 100 grams of carbs a day. It's not a lot but a lot better than none. It's best to take the majority of your carbs before your workout if you eat before it or after your workout if your first meal is post workout like mine is

doublelongdaddy;529025 said:

So assume you had you fill Today? I could not resist!

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Mmmm wings and beer. Don't forget to bury those wings in blu cheese. Fuck I'm hungry I better go to sleep

yep had some wings and 2 bears last night 1 oktoberfest 1 killians bomb as fuck

carped1em;529199 said:

yep had some wings and 2 bears last night 1 oktoberfest 1 killians bomb as fuck

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lol....I am about to do the same I have been answering posts for 2 days straight and still catching up Desperately need food

carped1em;529199 said:

yep had some wings and 2 bears last night 1 oktoberfest 1 killians bomb as fuck

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aslong as you fit your cheat foods into your macros, eat away...

if you feel that low carb affects your energy levels and prevents you from working out hard, then adjust your macros to allow for more carbs, aslong as your in a deficit and your protein/ fat requirements are being met then you can fill the rest of those calories with whatever macro you want. saying that though, if you dont notice any bad effects from low carb and it works for you then its all good.

also as for the pwo shake, put whatever you like in there. absorption rate and macro timing is pretty irrelivant. not taking pb in your shake because you want to maximise the 'anabolic window' will do you no good, as the body is insulin resistant for a certain amount of time after working out so the insulin raising properties (and thus fast absorption rate) would be irrelevant.

also as workout routines go, 5x5 may be a good place to start. or startingstrength. alot of people say these are very good for building up strength, although ive only loosely tried 5x5 so cant give my own experience of them

carped1em;527573 said:

been a while but i tweaked my diet and work out

DIET
Breakfast /4 eggs / turkey susage/ LF cheese
postworkout/ after run on non listing days /whey with banana and pb ( on work out days i will add 1/2 cup of oats for extra carbs)
Lunch/ some sort of lean meat ( chicken,fish,turkey) cup of viggie
snack / mixed fruit
Dinner / Lean meat salad with hard boiled eggs

Normally cheat on Thursdays after softball game some wings and beer


work out
Mon-Overhead press /Arnold press/ Hammer Curls
Tues- 1 hour walk
Wed- Deadlift/shrugs/ bent over row
Thur- Bench Press/Flys/Tri pull down( softball at night )
Fri- 1 hour walk
Sat-Squat / leg press/ leg curls
Sun - 1 Hour walk

Supps
1 a day
zinc (cum volume)
Thinking of adding a pre workout and fat burner

Click to expand...

as pre workouts go, white flood is good as mentioned, aswell as DS craze. i love craze, gives me real good focus and a little energy. what to avoid: jekyll ad hyde stack, jack3d, NO xplode and possibly more. these either have crappy fillers in (especially NO xplode) and/or have massive amounts of stims in them which you really dont want to be taking on a regular basis. for instance the jekyll and hyde stack has 500mg caffeine in it, equivalent to 6 cups of coffee.
if you need a preworkout go for a nottropic type such as which flood, san fierce or craze, as these are alot better for you and dont lead to dependencies.
as for fat burners, i would personally say avoid these. most of them are just high doses of stims with green tea extract. these thermogenics basically increase body temperature, heart rate, breath rate and other bodily functions so that you use more calories. you will get the same results from your calorie deficit, so i say dont waste your money but if you must then itll be alot cheaper just buying some caffeine/ ephedrine and green tea extract
as for other supps, creatine and whey protein are a good start

I would advise you to first determine how much calories your body needs with some formulas on the internet. Just know that what is important, the best ones are the ones that take into account your Lean Body Mass and Fat percentage. As for your diet, I think it's best to try maybe 2 refeeds of the low carb cyclical approach. That way your leptin levels will revamp, make sure that you don't get too much fat on your cheat days! carbohydrates are most important for your leptin increasing goals. Drink lots of water. Eat 5-6 meals a day and every single one of them should consist of lean protein and fibrous carbohydrate. Your last meal should be around 2 hours before you go to sleep. I can give you advise till tomorrow. If I can be of any help to you, simply ask, I'll be around and check if you have further questions. ( Professional bodybuilding and body makeover are what I want to do in future. I got the info from some books read on the topic). Hope you achieve in your goal.

You wrestled in high school? You're early to mid twenties?

Bro, this is gonna be a piece of piss for you. Wrestlers are the greatest athletes. You're gonna have a work ethic and discipline that 99% of people don't even know exists, let alone have. So, fire up the old wrestling determination and work ethic and everything else will fall into place. Also, I know a lot of former wrestlers who train mma (even just the wrestling or clinch classes) to give them the motivation to work hard, loose weight, and eat well.

Ps save olympic wrestling!!!

Hey guys sorry about the lack of up dates do far I'm down about 28 lbs since new years . I am still losing and getting stronger . I'm entering my 1st strong man comp in June . I've also been doing yoga on off days its helping my range of motion and mobility .

On the note of wrestling yes it takes alot to be any good. I've wanted to try some mma . I love football it was my 1st love but I miss wrestling so much more . Maybe I will give it a go after my strongman comp

I'd love just having my wrestling stamina back. Fucked for hours didn't even sweat lol

pest;542613 said:

You wrestled in high school? You're early to mid twenties?

Bro, this is gonna be a piece of piss for you. Wrestlers are the greatest athletes. You're gonna have a work ethic and discipline that 99% of people don't even know exists, let alone have. So, fire up the old wrestling determination and work ethic and everything else will fall into place. Also, I know a lot of former wrestlers who train mma (even just the wrestling or clinch classes) to give them the motivation to work hard, loose weight, and eat well.

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How actually do you expect to have a good regime when only sport is taken into consideration. Diet i extremely important too! It's like building a house with no bricks. No offense, but if you eat 6000 calories a day and burn 3000, it is obvious that you can't burn. That's the first calories balance law.

This guys is in his early twenties and is obviously a stud athlete. Played football and wrestled and is gonna enter a strong man comp in his early twenties with only a few months training. This dude will loose weight through work easily enough. Of course good nutrition is better than bad nutrition. I was just posting an alternative to the posts above which offer up the usual shit your standard personal trainer will tell. It's all well and good, but I've no doubt carped1em knows all that shit.

Zambrodom3;542976 said:

How actually do you expect to have a good regime when only sport is taken into consideration. Diet i extremely important too! It's like building a house with no bricks. No offense, but if you eat 6000 calories a day and burn 3000, it is obvious that you can't burn. That's the first calories balance law.

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you are living in the 1980's and 90's. That only works mathematically. People don't actually realize how few calories are burned during exercise of varying intensity. My clients always take in more calories than they "burn." This keeps them energized and moving strong during exercise and their regular day. Exercise plus an abundance of calories from great sources keeps the body running strong, building muscle, and burning unhealthy/unneeded fat. Now wasting away which is what happens when people calories constrict.

It is true , a person can lose weight when they actually take in less calories then they burn. An average persons BathmateR is 1400-1800 (some sources say different). BathmateR differes from person to person depending on multiple factors. So this means that a person whose BathmateR is 1800 needs to take in 1800 calories a day just to meet basic metabolic function of everyday activity. 99% of trainers and people dont take BathmateR into account. So if a person calorie restricts to 1000 calories per day and actually burns 1500 calories in that same day they are not at a negative 500 calories for the day. They are at a negative 2300 calories. This much of a negative is very bad.

They should lose weight and plenty do. And they are unhappy. They feel like crap. Theyre sluggish, irritable, unable to concentrate. They crave junk food that they have always eaten. This is because their body has gone into starvation mode. A very bad place to be. This is why even when people lose weight they gain it back so quickly and gain back even more weight because they put their body into shock at a cellular and metabolic level and it needs more of a reserve for when this happens again.

Zambrodom3 - welcome to the world of diet and nutrition in 2013. We have the entire world at our fingertips. Start reading before imparting OLD and incorrect information on people.