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  • Jtbny Dialing in the diet 2012

    Discussion in 'Over Age 35' started by remstation, Feb 19, 2012.

    1. remstation

      remstation Well-Known Member

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      Wanted to start a journal to help me dial in my diet. For those reading here's alittle background to understand where I started.

      Over the years I had let my weight get out of control. 2009 I weighed in at 310 pounds. ( pics in my bodyspace). I dropped down to 210 by 2010 which was my slug line. I did this by doing a lot of cardio, a little bit of machines and cutting my calories.

      Fast forward to 2011. January of 2011 I joined a new gym in a new area. I continued cardio but started picking up free weights. March 2011 I started working on form for deadlift, squat and bench. I slowly started adding weight to each. I stopped watching my calories, but paid attention to my protein I take. Figured at this point I would just try to pack on as much muscle as I could until early 2012. Then diet down.

      Sept 2011 I started a 4 day ( well actually 5 but the fifth is with my wife so it's not real intense ).
      My split is built around these 4 main compounds, deads, bench, squat and overhead press. I start each workout for the day with one of these. I then have my auxiliary exercises which I will list each day.

      My split is something like this :

      A- back tris
      B- chest bis
      C- legs core one or 2 back exercises
      D- shoulders calves and 3-4 sets on chest reps.
      Weekends cardio with wife and usually arms.

      Now the hard part...diet. I started using my fitness pal for the iPad today and will work on the diet.
      My goal is to lose 4 pounds a month until July 2012. My starting weight is 240 and I'm sitting around 18-20% BF. I'm looking to get to around 12% bf and then a tan

      Injurys: I have a bad left shoulder, scar tissue in my right peck from a stab wound and pins and screws In my right leg. I have zero meniscus in both knees. Nothing to complain about just worth noting.


      Supplements: I'm taking creatine mono, and bio flex for joints. I take trutein whey powder to fill in the protein gaps.

      I will update often if just to keep focused. These next few weeks will be hectic as we are moving and I will take that week off as its my scheduled deload.

      My 1rm for my four compounds are:
      Deadlift 430
      Squat 385
      Bench 315
      OHP 185
      I do expect these to go down as I diet. That's ok though as my focus now will be on bodybuilding and not strength until I achieve desired BF goal.

      Any suggestions along the way will be appreciated.
       
    2. suighja

      suighja Well-Known Member

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      Jtbny Dialing in the diet 2012

      Last edited by Jtbny; 02-19-2012 at 04:08 PM.
       
    3. herunder88

      herunder88 Well-Known Member

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      Jtbny Dialing in the diet 2012

      Good luck with the journal. I look forward to following along.
       
    4. remstation

      remstation Well-Known Member

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      Jtbny Dialing in the diet 2012

      Appreciate it!
       
    5. remstation

      remstation Well-Known Member

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      Jtbny Dialing in the diet 2012

      Rest day

      Calories 2206 goal 2250 daily.
      Carbs 116
      Fats 97
      Protein 197

      What I learned today, need to up that protein. Monday is back tris or A day.
       
    6. FLEX

      FLEX Well-Known Member

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      Jtbny Dialing in the diet 2012

      Weighed in this morning at 237. Will weigh in every Monday as a guide.

      Workout today: back not tris. Will hit tris on Wednesday.

      Was crunched for time today because of work:

      Deadlift:
      135x10
      225x8
      285x5
      315x3x2
      335x2
      365x1
      315x2
      225x10

      Seated wide grip row:
      130x10
      175x10
      190x10
      205x8

      Seated handle bar row:
      160x10
      130x10x2

      Seated single arm row:
      55x8x3 each arm
      70x8x3

      Lat pull down wide bar:
      110x12
      120x10
      140x10
      160x10x2
      140x10

      Vbar pull down:
      160x8
      140x10

      High row hammer strength machine:
      90 each side x10
      115 each side x6
      135 each sided x5

      Face pulls standing:
      70x12x5

      Shrugs:
      70sx10 slow, hold, slow negative
      75sx8 slow, hold, slow negative

      Didn't have a lot of time tonight, would have liked to do more deadlifts and do a few sets of pull ups but it was way to crowded. Oh well I'll get the pull ups on Friday.

      Being on a diet effected my strength today for sure. Will take a few weeks to get used to the lower calories but well worth it.

      Calories 2360 goal 2450
      Carbs 128
      Fat 71
      Protein 270

      Upped my protein today. Wondering how I'll do this week with low carbs. Time will tell.
       
    7. butjhaphoyk

      butjhaphoyk Well-Known Member

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      Jtbny Dialing in the diet 2012

      Last edited by Jtbny; 02-20-2012 at 06:30 PM.
       
    8. jailynn24hb

      jailynn24hb Well-Known Member

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      Jtbny Dialing in the diet 2012

      Quick arm shot from today cold flexed. Today is a rest day for me.

      [​IMG]
       
    9. alomjabpd

      alomjabpd Well-Known Member

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      Jtbny Dialing in the diet 2012

      Last edited by Jtbny; 02-21-2012 at 07:21 PM.
       
    10. defelqy

      defelqy Well-Known Member

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      Jtbny Dialing in the diet 2012

      Rest day today.
      Calories 2252 goal 2250
      Carbs 156
      Fats 79
      Protein 217

      Still adjusting to the lower calories. Mind seems to want to remind me I'm hungry Wednesday is chest bis.
       

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