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Im 19, 5¨11 and 201 pounds. Body fat pretty high
Im going nuts here. Weight has been stalled for 3 weeks(or well 3 weeks ago my weight went upp to 91kg(202 pounds) and now its 90.5) I always weight myself during the same conditions to. Another thing I dont understand is that my strenght is increasing now like MAD. I mean my skullcrusher jumped 10kg in a week, bench 5kg in a week. I have moved upp 2 sets of dumbells in lunges in 2 weeks. Not complaining about it but it seems odd that I manage that with as few kcal as I consume.
Here is my diet from the last 5 days. Plz pic it apart and suggest different timing if something is off with the timing ect.
Saturday!
Meal 1 around 12 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2(post workout shake) around 14:30 a clock
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 3 around 17:00
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 4 around 20:00
Same as above
Meal total 627kcal, 37g fat, 66g protein
Meal 5 22:30 2slice of cheese to just have something 2 chew on
61kcal, 5g fat, 5g protein.
Daily total
2014kcal 61g fat 83g carbs, 285g protein
************************************************** ********
Day 2 sunday
Meal 1 around 12 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2(post workout shake) around 14:30 a clock
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 3 around 17:00
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 4. 20:00
Can of tuna(132kcal, 1g fat, 30g protein)
Meal 5. 23:00
ground beef 100g(166kcal, 10g fat, 19g protein)
wokked veggies 50g(18kcal, 4g carbs)
3 cheese slices (92kcal, 7g fat, 7g protein)
Daily total 1909kcal 61g fat 86g carbs 257g protein
************************************************** ********
Monday
Meal 1 around 9 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2 around 12:30
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 3, 3 a clock
3 servings of whey 168kcal 42g protein
Meal 4 around 18:00
ground beef 200g (332kcal 20g fat 38g protein)
Wokked veggies 50g(18kcal, 4g carbs)
3 slices of chese(92kcal, 7g fat, 7g protein)
Meal total 442kcal 31g fat 4g carbs 49g protein
Meal 5 around 22:00
can of tuna 132kcal, 1g fat, 30g protein)
2 slices of cheese (61kcal, 5g fat, 5g protein)
meal total 193kcal, 6g fat, 35g protein)
Daily totals
1875kcal 78g fat 42g carbs 255g protein
************************************************** ********
Tuseday
Meal 1 around 9 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2 12:30
5 servings of whey 280kcal 70g protein
Meal 3 17:00
1 can of tuna (165kcal 2g fat 37g protein)
50g of brown rice 185kcal (2g fat, 39g carbs 4g protein)
Meal total 359kcal 4g fat, 39g carbs, 37g protein
Meal 4 19:00 (post workout shake) around 20:00
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 5 20:30
can of tuna 165kcal 2g fat 37g protein
Meal 6. 22:00
100g of ground beef (165kcal, 10g fat, 19g protein)
3 slices of cheese (92kcal 7g fat 7protein)
25g wokked veggies (9kcal 2g carbs)
Meal total 266kcal, 19g fat, 2g carbs, 26g protein.
Daily total 1854 25g fat, 103g carbs, 312g protein
************************************************** ********
My cardio during those days was like this
saturday: 35 minutes of stairmaster and exercise bike imidietly after workout(but before pwo shake offcourse)
Sunday: 35 minutes of stairmaster imidietly after workout(but before pwo shake offcourse)
Monday: 20 minutes bikeride to school
15 minutes bikeride home
45 minute stairmaster
Tuseday: 20 minutes bikeride to school
15 minutes bikeride home
20 minutes bikeride to school again
15 minutes bikeride home again
30 minutes of stairmaster imidietly after workout
Plz give input, I am stumped on what to cut down on further and how to arrange the meals. Im putting on strenght and feel a bit leaner but I should have dropped 1,5kg the last 3 weeks!! Not just 0.5kg
Once a week(fridays) I have a complete cheat day where everything is allowed and I rest totaly from cardio. Without it I would go skitzo but is it very damagin to the diet? Reading old threads on different boards it seems like there is lots of different oppinions.
My current supplements is:
6-8g of omega 3 a day
2-3 tabelspoons of flax seeds(the whole seeds not the oil)
all the nesecary vitamins and minerals.
500mg test enth/week
25mg proviron/day
10mg nolva/day
The reason I ate so much ground beef during those days was cause I got alot for a very good price and with my economy price often determins what I eat
I just cant afford the ultra lean meats. But I guess that is not so bad considering Im taking the very low carb approach instead.
Thanks in advance to anyone that reads through this post lol!
this is my current shape
and 2 pics of my diet progress so far(long hair pics from december)
Im going nuts here. Weight has been stalled for 3 weeks(or well 3 weeks ago my weight went upp to 91kg(202 pounds) and now its 90.5) I always weight myself during the same conditions to. Another thing I dont understand is that my strenght is increasing now like MAD. I mean my skullcrusher jumped 10kg in a week, bench 5kg in a week. I have moved upp 2 sets of dumbells in lunges in 2 weeks. Not complaining about it but it seems odd that I manage that with as few kcal as I consume.
Here is my diet from the last 5 days. Plz pic it apart and suggest different timing if something is off with the timing ect.
Saturday!
Meal 1 around 12 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2(post workout shake) around 14:30 a clock
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 3 around 17:00
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 4 around 20:00
Same as above
Meal total 627kcal, 37g fat, 66g protein
Meal 5 22:30 2slice of cheese to just have something 2 chew on
61kcal, 5g fat, 5g protein.
Daily total
2014kcal 61g fat 83g carbs, 285g protein
************************************************** ********
Day 2 sunday
Meal 1 around 12 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2(post workout shake) around 14:30 a clock
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 3 around 17:00
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 4. 20:00
Can of tuna(132kcal, 1g fat, 30g protein)
Meal 5. 23:00
ground beef 100g(166kcal, 10g fat, 19g protein)
wokked veggies 50g(18kcal, 4g carbs)
3 cheese slices (92kcal, 7g fat, 7g protein)
Daily total 1909kcal 61g fat 86g carbs 257g protein
************************************************** ********
Monday
Meal 1 around 9 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2 around 12:30
300g ground beef(500kcal, 30g fat, 57g protein)
100g Wokked veggies(35kcal, 7g carbs 2g protein)
chesse 3 slices (92kcal, 7g protein, 7g fat)
Meal total 627kcal, 37g fat, 66g protein
Meal 3, 3 a clock
3 servings of whey 168kcal 42g protein
Meal 4 around 18:00
ground beef 200g (332kcal 20g fat 38g protein)
Wokked veggies 50g(18kcal, 4g carbs)
3 slices of chese(92kcal, 7g fat, 7g protein)
Meal total 442kcal 31g fat 4g carbs 49g protein
Meal 5 around 22:00
can of tuna 132kcal, 1g fat, 30g protein)
2 slices of cheese (61kcal, 5g fat, 5g protein)
meal total 193kcal, 6g fat, 35g protein)
Daily totals
1875kcal 78g fat 42g carbs 255g protein
************************************************** ********
Tuseday
Meal 1 around 9 a clock
oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
4 servings of whey protein(224kcal, 56g protein)
Meal total 368kcal 3g fat, 26g cabrs, 61g protein
Meal 2 12:30
5 servings of whey 280kcal 70g protein
Meal 3 17:00
1 can of tuna (165kcal 2g fat 37g protein)
50g of brown rice 185kcal (2g fat, 39g carbs 4g protein)
Meal total 359kcal 4g fat, 39g carbs, 37g protein
Meal 4 19:00 (post workout shake) around 20:00
5 servings of whey(70g protein 280kcal)
50g dextrose(45g carbs 180kcal)
Meal total 460kcal, 45g carbs, 70g protein
Meal 5 20:30
can of tuna 165kcal 2g fat 37g protein
Meal 6. 22:00
100g of ground beef (165kcal, 10g fat, 19g protein)
3 slices of cheese (92kcal 7g fat 7protein)
25g wokked veggies (9kcal 2g carbs)
Meal total 266kcal, 19g fat, 2g carbs, 26g protein.
Daily total 1854 25g fat, 103g carbs, 312g protein
************************************************** ********
My cardio during those days was like this
saturday: 35 minutes of stairmaster and exercise bike imidietly after workout(but before pwo shake offcourse)
Sunday: 35 minutes of stairmaster imidietly after workout(but before pwo shake offcourse)
Monday: 20 minutes bikeride to school
15 minutes bikeride home
45 minute stairmaster
Tuseday: 20 minutes bikeride to school
15 minutes bikeride home
20 minutes bikeride to school again
15 minutes bikeride home again
30 minutes of stairmaster imidietly after workout
Plz give input, I am stumped on what to cut down on further and how to arrange the meals. Im putting on strenght and feel a bit leaner but I should have dropped 1,5kg the last 3 weeks!! Not just 0.5kg
Once a week(fridays) I have a complete cheat day where everything is allowed and I rest totaly from cardio. Without it I would go skitzo but is it very damagin to the diet? Reading old threads on different boards it seems like there is lots of different oppinions.
My current supplements is:
6-8g of omega 3 a day
2-3 tabelspoons of flax seeds(the whole seeds not the oil)
all the nesecary vitamins and minerals.
500mg test enth/week
25mg proviron/day
10mg nolva/day
The reason I ate so much ground beef during those days was cause I got alot for a very good price and with my economy price often determins what I eat
I just cant afford the ultra lean meats. But I guess that is not so bad considering Im taking the very low carb approach instead.Thanks in advance to anyone that reads through this post lol!
this is my current shape
and 2 pics of my diet progress so far(long hair pics from december)
