Woman interfering with training

Yeah skyth, could i also get an outline pls...sounds like the kinda motivation i need!!

Drop me a mail bro and I'll reply...
EMAIL ADDRESS REMOVED

skyth just post it up here,at least every one can read whats going on...

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BMR
I used the following equation to calculate my Basal Metabolic Rate to figure out exactly how many calories I needed and eat 500 calories or no more than 20% less than your maintenance to get lean.

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).
Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wk)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training) I used this formula because I am at the gym at least 10 times a week

So now you have your BMR X Activity Factor = TDEE
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DIET
Weight: 74.5kgs, BF: 6-8%, Height: 175cm, Age: 24.

7 weeks out
Protein Carbs Fat
06:10 meal 1

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40g oats 5 22.5 3.5
6 Boiled Jumbo Egg Whites 24 1 0.5
10g Yellow Lid B.C. Peanut Butter 2.5 1.5 5
5 x 1000mg Fish Oil Gel Caps 0 0 5

TRAINING: 50-60 MINUTES CARDIO 0 0 0

08:30 meal 2

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40g oats 5 22.5 3.5
30g Whey 22 2 1
10:00 meal 3

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150g Filleted Chicken Breast 37 0 4.5
100g Broccoli 3 5 0
20g Raw Almond Nuts 4.5 4 10
12:30 meal 4

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100g Rinsed Lucky Star Mackerel 23 0 4.5
20g Raw Almond Nuts 4.5 4 10
15:30 meal 5

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150g Filleted Chicken Breast 37 0 4.5
100g Broccoli 3 5 0
40g Basmati Rice 3 30 0.5
17:20 meal 6

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1 Serv. Muscle Works - Nitro GEN-X 0 27 2

TRAINING: WEIGHTS 0 0 0

19:00 meal 7

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Post-workout: 60g Whey 44 4 2
10g Yellow Lid B.C. Peanut Butter 2.5 1.5 5
20:00 meal 8

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150g Filleted Chicken Breast 37 0 4.5
100g Broccoli 3 5 0
5 x 1000mg Fish Oil Gel Caps 0 0 5
10ml Avocado Oil 0 0 10
10g Gelatine with Sugar Free Mix 0 0 0
22:00 meal 9

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30g Whey 22 2 1
125g Fat Free Cottage Cheese 12 4 1
5 x 1000mg Evening Primrose Gel Caps 0 0 5

TOTAL: 294 141 88
x4 x4 x9
CALORIES: 1176 564 792

TOTAL CALORIES: 2532

Every week from now I drop my calories by 100... until I'm sitting at 2000 cal @ 2 weeks out.

My BMR was 3000cals per day to maintain. I dropped it to 2500 because I am cutting.
You can up yours by 500-1000cal if you want to bulk. I keep my carbs around training though.

So using 2500 cals as a total daily calorie intake I made my diet.
I weigh anything and everything that goes into my mouth excluding my broccoli... as it takes more calories for your body to digest the food than what it supplies your body with. So the more the better really.

I do not cheat and I don't miss a meal. I also don't go over my calorie count. You can maybe afford to go over because you are bulking. But keep it clean or else it gets messy and when you do want to cut it becomes more of an effort.
I know it sounds sad but at the moment this is all I care about.
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COURSE
55 day cutting cycle.
1-5 weeks Test prop 100mg EOD
2-8 weeks winny 100mg EOD
2-8 weeks materson 150mg EOD

Also taking 10ml's letro through my whole cycle to help me dry out and keep gyno down.
Will adding proviron closer to comp day.
_______________________________________________________________________
SUPPLEMENTS
Whey, creatine, glutamine, muscle works gen-x
Extras: 6L+ Water, Black Coffee, Sweeteners, Zinc, Magnesium, Multi-Vit, Kelp, Vitamin C, Vit B Complex, Milk Thistle, ECA.

Thats about it really

Skyth

My day pretty much looks like this:

6am

4 egg whites , 1 whole
50g jungle oats
Large banana
Apple
Flaxeed oil

9am
MRP +- 40g protein (mass builder)

12-12:30
200g chicken breast + broccoli (sometimes with brown rice or sweet potatoe)

3 200 g chicken breast + broccoli

3:30 3:35
Animal pak , No Explode

6pm
200 g chicken breast + broccoli + sweet potata cup brown rice

(in between I eat a fruit or 2)

9pm
Mrp
Flaxseed oil.


I try consume as much water as possible through out the day as well..

I not cycling anything.

When I do I increase the protien qty.

ok bud first thing is are u having a mass builder meal MRP before u go to bed?? if so then i think u need to swap yout 3pm chicken breast and broccoli with your MRP and then have chicken and veg before bed. u dont want too many carbs pre bed as u are not going to use that energy whilst u sleeping...

also what are you using post workout?

Dj since you got acidkidsa on this diet I won't intervene because your views are pretty much my views... I learnt from the best.haha

Yeah I have it before bed.
Ok cool , I will try that. Makes sense swopping them around .

Post workout I was using some Creatine from Evox.

At the moment I am not using anything. I am looking for something else to try?
Might just get some juggenaut Vitargo again.

As for the training I am starting Max-ot again.

Skyth wrote:

Dj since you got acidkidsa on this diet I won't intervene because your views are pretty much my views... I learnt from the best.haha

i wish i was the best brother but i just know how things work i guess,but always learning,i mean look at how much u and i have learnt in the last 8 weeks as to what works and what doesnt...i mean look at how much your physique has changed since u changed your carb intake to in around training times instead of split up through the day etc,u have come far in the last couple weeks dude and u gonna knock the socks off the guys on stage...

bud try this,post work out get some glucose powder from the chemist,50g of glucose powder with 60g whey protein and your creatine and glutamine and u are set to go...vitargo is brilliant but it is quite expensive..

Vitargo is expensive. You wanna pay for half the container for me??

Whey itself is pricey , thats why I am on the Mass builder cheaper protein.

well dude get hold of the whey from admin, R1800 for 20kgs...pricey investment but worth it...i am using 180g of that whey daily...

shot alot bud, will check it out and all that...
Will do one thing at a time.

Let me get on the post workout first.

bud whats your current weight,age,height? we can ammend your diet and make it work for you...are u trying to gain weight? cos u might find u are under eating...

Stats:

age: 27
weight: 87 atm
height: 186

Trying to gain size . I want to try hit 90kg and stay there.

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Off the topic

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Sorry for the double post.

Check out the link below.. The Natures choice Whey 400g = 22 bucks

R66 for 1.2kg?

So 5kg is around R330.00 ?? Or is this something else?

www.springbokpharmacy.co.za/ProductList.asp?Search=1

ok dude u should be having about 3600 calories a day to grow..
do it at a 30% protein,50% carbs,20% fats ratio and u will be good to go...let me know if u need help working that out

My diet already looks pretty much like that..

Will let you know how I progress

bud i dont think u realise how much 3500cals is, what mass gainer are u using?

I am using Evox Mega grow
www.evox.co.za/content/products/musclebu...r/evox_megagrow.html

I am using that Nutrition planner. According to that , I am only getting in 2181cals

ok 2181 isnt enough to grow,i wil work out your diet for you,but u will need to increase it slowely,300cals every 2 weeks otherwise u will end up putting on fat if u just jump into a higher calorie diet

Thanks Djeasye,

I owe you ..

DJ bro...

Is there a possibility that I could drop you a mail for assistance on my diet.
I had a dietician look at my diet, but holy shit...
She starts off by saying it looks good and then all hell breaks loose.
Apparently I got too much protien, too few carbs, excessive use of supplements (which I've downscaled ALOT actually) etc etc.
I'm not saying that what she told me is wrong, I just think I need at least a 2nd opinion FROM THE MASTER;)

thanx.

$ilver out...

@ $ilver

I taught DJ everything he knows..


erm.......I just thow some spot test every now and them

You did now?? hmmm...
Should I rather consult thee? LOL

Ouchie