First timer

[VinceRKG]

Well guys and gals I am 5'11 no to the forum and scene. Been lifting on and off for 3 years now. Normally 6 month stints of heavy lifting than off for a couple months. Had back surgery back in the day about 6 years ago. I am right now starting to train and lift for my first show in November here in AZ. Friend is going in so I said why not. Here are my stats....

5-11
26yrs old
250lbs
bf% 25 - dont really know
Lift 5 days a week, 7-830ish pm, cardio around midnight

Will attach full body later on, again I think I got a good base natural, too chubby and need to lean up more, but tell me what you guys think. Thanks and look forward to learning.

[MusclesMarinara]

think about what?, lol

5'11, 250 huge for a natty, im assuming your bodyfat is gonna be above 25% but without pics its impossible.

[Chris Pearce]

Welcome to RXMuscle.com!

When do you plan to start dieting?

[VinceRKG]

LOL..Yea I just read what I wrote down again, that part did not make any sense. I want to know thoughts on the event, If it is feasible for me to be ready for it.

Here is my diet now:

7:00 – protein shake (while cooking breakfast)
7:45 – eat (10 eggs, two bowls of oatmeal)
11:00 – eat (steak, sweet potatoes)
2:00 – eat (two chicken breasts, White rice)
4:00 – eat (steak, sweet potatoes)
5:00 – eat (turkey sandwich, oatmeal)
7:00 – protein shake
8:00 – gym
11:00 – protein shake
12:00 – protein shake (have one ready in fridge in case I wake up)

I am thiking of starting to diet and cut around 15 weeks out.

6:00 - cardio on empty stomache
7:00 – protein shake (while cooking breakfast)
7:45 – eat (8 egg whites, one bowl of oatmeal)
11:00 – eat (chicken breast, sweet potatos)
2:00 – eat (tilapia filet, veggies)
4:00 – eat (chicken breast, brown rice)
5:00 – eat (tilapia filet, cup oatmeal)
7:00 – protein shake
8:00 – gym, cardio
9:30 – protein shake(while cooking last mean)
10:00 - Orange roughy filet, veggies
11:00 - cardio
12:00 – protein shake (have one ready in fridge in case I wake up)

[VinceRKG]

Also where do I test my BF%?

[MusclesMarinara]

get someone at your gym to do it or your doctor...

15 weeks is not enough time for someone above 20%BF...youll lose alot of muscle to get into condition in 15 weeks.

[VinceRKG]

ok, so should I start to diet now then?

[VinceRKG]

MM I actually have the same body you did before your first event. I just opened your log and thats about what I look like. I still do not know how to put up images...

[Chris Pearce]

get someone at your gym to do it or your doctor...

15 weeks is not enough time for someone above 20%BF...youll lose alot of muscle to get into condition in 15 weeks.

Ya, I started dieting 18 weeks out with ~9% body fat. If you're over 20% I'd start sooner. I'm not sure if you should start dieting now, but I can tell you 15 weeks out will not be enough.

If you posted some pictures that might be a little bit more informative/helpful.

[Chris Pearce]

Also, what are you taking in for protein, carbs, fats, and total calories?
You said you're consuming a shake WHILE you cook for your next meal and then eating that? That could be a problem, depending on the type of shake you're consuming.

Write down everything you eat and then find the aforementioned nutritional values. If you can't find them, go to http://www.nutritiondata.com/ and figure out what it the values are. Try to be a little bit more descriptive as well. You said you're eating 10 eggs, 10 whole eggs? 5 whole, 5 whites? 10 whole eggs seems like a lot of fat.

Are you weighing your food as well? If not, I suggest getting a food scale. You can get a pretty decent one for like.... $15 at Walmart

[VinceRKG]

how do I post up pics?

[VinceRKG]

its an Oatmeal Whey protein.

I will get that done now Thanks for the heads up on that.

Will re due the diet now as well with total values Thanks guys...

Yes I do weight our my food...will put all that in now...THANKS...

[Chris Pearce]

its an Oatmeal Whey protein.

I will get that done now Thanks for the heads up on that.

Will re due the diet now as well with total values Thanks guys...

Yes I do weight our my food...will put all that in now...THANKS...

No problem. We're here to help.
The easiest way to upload the pictures it just create an account or something on pictiger.com , photobucket.com or some other free image hosting site.

Once you've done that, paste the image in the forum by using the "INSERT IMAGE" button above the text field. It is a little yellow button with mountains or something (to the left of the chat bubble). Just paste the URL for the image in the dialog box that appears when you click the Insert Image button.

[VinceRKG]

Here is my diet now....


7:00 – protein shake (while cooking breakfast)
---cal-200, 1.5g fat, 22g carb, 24g pro

7:45 – eat (10 egg whites, two cups of oatmeal)
---cal-117, 0g fat, 2g carb, 26g pro: 300 cal, 6g fat, 54g carb, 10g pro

11:00 – eat (8oz steak, 1 sweet potato)
---cal-180, 27g fat, 0 carb, 50g pro: cal-162, 0 fat, 37g carb, 4g pro

2:00 – eat (two cup chopped chicken breasts, one cup White rice)
---cal-422, 8g fat, 0 carb, 82g pro: cal-169, 0 fat, 37g carbs, 4g pro

4:00 – eat (8oz steak, 1 sweet potato)
---cal-180, 27g fat, 0 carb, 50g pro: cal-162, 0 fat, 37g carb, 4g pro

5:00 – eat (1lb turkey breast, ezekiel bread, romaine lettuce, 1 cup oatmeal)
---cal-123, 1g fat, 0 carb, 27g pro: cal-160, 1g fat, 30g carb, 8g pro: ---cal-20, .5g fat, 3g carb, 1g pro:
---cal-150, 3g fat, 27g carb, 5g pro

7:00 – protein shake
---cal-200, 1.5g fat, 22g carb, 24g pro

8:00 – gym

11:00 – protein shake
---cal-200, 1.5g fat, 22g carb, 24g pro

10:00 - 6oz orange roughy filet, one cup brown rice
---cal-130, 2g fat, 0g carb, 28g pro: cal-216, 2g fat, 45g carb, 5g pro

12:00 – protein shake (have one ready in fridge in case I wake up)
---cal-200, 1.5g fat, 22g carb, 24g pro


total: Cal-3291, 86.5g fat, 388g carbs,400

[powergraham]

Well, to me, that diet has too much food. Alot of good ingredients, but overall too much food, but, it depends on if you are starting to lean out on that amount.

What I've found is if you are starting at a higher bodyfat (As did I, approx 25% at 240ish, 17st 7lb, now 225ish) you'll be able to drop more fat in the early stages due to the fact your body will be more willing to burn it off. I think the most I dropped in one week is 6lbs.

If that diet is working for you, good stuff, but personally, I would deffinitely drop the carbs, and the fat wants to come down too, as your already packing extras. If your going to remove carbs, remove them closer to the night time, or anytime in the day where you feel groggiest (your body follows a natural rhythm, so you'll feel good sometimes, and tired others).

Hope that helps some.

[VinceRKG]

Thanks bro, what was your diet to get leaner? We sound like same beginning body size.

I also just got off the hone with Parillo, will get some of his supps and program started tonight. Cant wait really excited.

[VinceRKG]

I can change out the potatoes for Spinach a couple days out of the week.

[powergraham]

Mine looked roughly like this.

Average Meal Day
Meal 1
4 whole eggs
Protein: 19g
Fat: 15g
Calories: 216

Meal 2
Tin of Tuna
Protein: 35g
Fat: 12g
calories: 245

Meal 3
Protein Shake with EVO Oil
Protein: 40g
Carbs: 2g
Fat: 18g
calories: 280
Meal 4

Chicken (or whatever meat mother provides) and cashew nuts
Protein: 40g
Carbs: 9g
Fat: 17g
calories: 330
Meal 5

Protein Brownie or Shake
Protein: 48g
Carb: 7g
Fat: 19g
calories: 420
Totals
Protein: 183g
Carbs: 18g
Fats: 81g
Calories: 1491

I do keto, and my protein intake is higher than that now, probs around the 220g mark. When I first put this diet up, I got hammered for it, majority of people thought it was stupid, and only 1 guy actually asked me why I do it like this, and I explained in the past I've been on higher amounts of food, and I don't drop weight.

Eating like this, my measurements are mostly the same, except for where I'm losing fat (arms haven't changed, chest is inch smaller, waist 5 inchs smaller), but I do seem to have a very slow metabolic rate.

I would say I'm a rare case, and you will be able to eat more food than that, but your diet looks too much. Some people are under the impression that if you just eat clean, you'll cut. That isn't how it works. In the simplest terms, you've got to be giving out more than you are putting in. You have to force your body to use it's energy reserves, hence burning fat. I personally believe in starting out lower in your rather than higher, because there is nothing more depressing than cutting more food out, whereas it's a treat if you can add more in.

But, you've got your starting point, which is the main thing, and you know where to go from there.

[VinceRKG]

Yeah I have always done the same style of diet, and always worked out, got thicker, than get injured, stop, and go back off. Hopefully I can get some pics up later today guys. Thanks .....

[MusclesMarinara]

Personally keto didnt work for me, i have high/med/low carb days based around specific workouts. for example, my highest carb days are leg days.

i dont remember exactly but i believe when i first began dieting i was somewhere around 235gP/200gC/75gF and was still losing weight. as i went the numbers were adjusted.

you need to find what works for you...

create a photobucket account and load some pics, itll make it much easier for us to help you.

[VinceRKG]

Now when you added in carbs, would that just be pasta of some sort or rice?

Parillo today said he wants me to try one meal allday, then the next day something else. Like Monday eat chicken and rice, all day, then Tuesday steak and spinach, Wednesday white fish and lettuce. Something like that. But I am going yo do the higher carbs on heavier days. Makes sense. I setup my photobucket acct, just gotta take pics. Thanks again guys fe talking to me and taking time your post your thoughts. I am pretty stoked for my first show.

[MusclesMarinara]

whos Parillo?

i dont add carbs, i decrease them as the diet progresses thru the diet...
i like oats, brown rice and sweet potato for carbs.

[VinceRKG]

John Parillo.

OK cool, Is cardio also something I should be doing more right now?

[powergraham]

Depends. Give the diet a couple of weeks, if your losing weight, good.

The way I always see it, you want to do as little as possible, so you have more in your reserves if you should need to make changes. People who start out doing 2 hours of cardio a day, are really gona feel it after 12 weeks.

If your not losing so much, start out with 30 mins 3 times a week, and take it from there.

[MusclesMarinara]

Depends. Give the diet a couple of weeks, if your losing weight, good.

The way I always see it, you want to do as little as possible, so you have more in your reserves if you should need to make changes. People who start out doing 2 hours of cardio a day, are really gona feel it after 12 weeks.

If your not losing so much, start out with 30 mins 3 times a week, and take it from there.

agree 100%, at least 2 weeks before starting cardio...

no fat burners or anything like that yet either, those should only be used to push through plateaus

[VinceRKG]

OK thanks guys...still needing to put up some pics. Gotta ask someone first. Thanks

[MusclesMarinara]

open your photobucket account.
itll give u a link to copy that starts http:/
copy it. click the icon that looks like a mountain with a moon
insert copied link.
BAM, pics

[VinceRKG]

LOL will do..just gotta find someone to take the pics....thats all. I know I got a long way to go. But gotta start somewhere. Hey also anyone in Tempe area wanting to help me train?

[MusclesMarinara]

We all start somewhere. Its a marathon, not a sprint.

[VinceRKG]

Yeah but I want a sprint lol...

[MusclesMarinara]

then this isnt the sport for u.

[powergraham]

You will not get results quickly. It's something nobody wants to hear but everyone must come to realise. Unfortunately, bodybuilding is a lifestyle sport, not a hobby, and it takes everything.

I write this as I sit here, back into my diet of 3 days, and I already feel like giving up. I was laying on the floor an hour ago because I felt so tired, I just sort of lay down. My parents have a load of cakes lying around, because I'm not eating them anymore, and I just ate a chicken breast with some macademia nuts, and I'm still hungry.

Don't get me wrong, stuff like this get's easier, but it's similar to when people stop smoking. The first few days and weeks are super rough, and it tests your will power. If you can make it through, it becomes easier, you start to focus more, and you will, eventually, start to see the results you desire.

I've been doing this solid for 2 years, and I'm still nowhere near where I want to be. Like MM said, this is very much a marathon.

[VinceRKG]

LOL...I know I will go slow though. Alright guys, FINALLY got pics in.....will get posted today. Thanks

[MusclesMarinara]

look at the link in my signature. i have pics every couple weeks. the progressions are slow but if you look at the first pics to the pics im going to put up saturday its a huge difference but it took me from january until now because i was trying not to sacrifice muscle for condition. i think i actually gained some muscle, thanks to the help of my coach.

when i look back at what i looked like when i started, it made the suffering and hard work worth it. and the best part is i know i have a LONGGGGG way to go.

[VinceRKG]

PG, I hear ya on the diet and training being hard to get used to. It took me two years of 3 months strict, 6 non strict, 3 strict, and son on and son on. I am back in strict mode and PLAN to stay in on this time. As I have been into individual sports my whole life, I have always found a way to stick with the ways of life for each sport. From Running Track and Field as Pro, to Bass Fishing as pro, to Golfing as pro, this is my next life I wish to succeed in as well.

Thanks again guys.....your helping me get set.......

[powergraham]

Well man, if you've done hard work in the past to the level you say, you should have no problem conquering this goal too. Just remember that you need to adjust most of your life to get to where your want. For some, this is harder than others, it just depends where you need to be. Good Luck my man.

[MusclesMarinara]

PG, I hear ya on the diet and training being hard to get used to. It took me two years of 3 months strict, 6 non strict, 3 strict, and son on and son on. I am back in strict mode and PLAN to stay in on this time. As I have been into individual sports my whole life, I have always found a way to stick with the ways of life for each sport. From Running Track and Field as Pro, to Bass Fishing as pro, to Golfing as pro, this is my next life I wish to succeed in as well.

Thanks again guys.....your helping me get set.......

your a professional at all of these?

[VinceRKG]

Yeah I ran Track and Field from age 9-16, off school season in Winter and Summer did indoor track and outdoor track for Nike Youth team and USA Youth team. Ruptured two disks in back at age 18, did nothing for 2 years, than picked up Golf, played for 3 years after turned Pro, played mini tour events, then about same time picked up Bass fishing and fished in local events, went on to bigger events and did my first event as a "Pro" three years ago. I am 26 now. I got around lol. But always been big. Ran the Mile and 800 and cross country at weight of 180-190lb. In high school I graduated at 180lb. Ran 4:08 in mile at age of 17. So this is my new life

[MusclesMarinara]

i dont think ive ever ran a mile under 5:30 lol... i did run a 4.54 40yd dash my senior year of high school lol

[VinceRKG]

lol....Yeah I was quick, those were the old days. But now I am set on this event coming up. Should I be doing 1hr each time of cardio now as well twice a day or just see how the diet and training go so far?

[James Tucci]

welcome to RX, you're doing the November 6th show in Chandler? Good Luck achieving your goals! I'll see ya there!

[VinceRKG]

Thanks man...will do...pretty stoked about it also..hopefully, no wait, I WILL be in shape then....

[VinceRKG]

So I just got a scale for my home, and weighed myself this AM, 235.7 at 28% BF...damn....SO question is, should I RUN for 45 min in am or fast walk on treadmill? And do this twice a day or once a day?

[MusclesMarinara]

if ur going by the 28% the scale gave u throw that number out the window. it means nothing.

we cant say anything without pics my man. but def no to running.

[VinceRKG]

OK, cool cool....hold on then....pics on the way

[James Tucci]

IMHO, I have found that intervals are the key to fat loss, BUT you are 24 weeks out, so I would vary it between steady state and then intervals

[VinceRKG]

Yeah I got one friend telling me that I need to run to burn off the fat and use that, and my body builder friend says to just brisk 40 min walk in am on empty stomache and after workout.

[MusclesMarinara]

do your steady state cardio fasted (upon waking drinking only water first, or post workout)... keep heart rate under 130BPM.. i do treadmill max incline between 2.7-3.0

i would leave the intervals to once a week right now to start. if you are doing a ton of cardio now youll have nowhere to go but up.

id start 3x a week ss, 1x a week HIIT

[VinceRKG]

OK, Thanks MM, I am keeping the HR at 130. When I see it go up I ease up on the speed. For HIIT, what should I bee looking for HR?

[James Tucci]

I would suggest about 60-75% of your max, so 160-170 bpm

[MusclesMarinara]

OK, Thanks MM, I am keeping the HR at 130. When I see it go up I ease up on the speed. For HIIT, what should I bee looking for HR?


you should do a warm-up

intervals starting between 1/2-3/4 speed then an interval of ALL OUT... dont worry about the heart rate when your doing HIIT
(example 45 seconds at 3/4 speed, 15 seconds all out = 1 minute interval x 15 intervals = 15 minutes.

then a cool down.

keep it simple.

[MusclesMarinara]

I would suggest about 60-75% of your max, so 160-170 bpm

how do you know what his max heart rate is?

[VinceRKG]

MM you mean walking at 3/4mph....

[MusclesMarinara]

no i mean 3/4 of what your max is... if u are on the treadmill do 3/4 of the fastest u can go then for the final part of the interval go all out

i like doing it on the bike... pedaling 3/4 speed then the last 15 seconds of the interval i pedal as fast as i can.

[James Tucci]

how do you know what his max heart rate is?

I guestimated (LOL), I use the age old 220 as an average and did my interval heart rate for fat loss equation.

220-age*(.65-.80) +/- 10 bpm = generic range but without actually watching him it's a rough estimate

I went a little higher bc he's said that he was a natural athlete.

[s2h]

Well guys and gals I am 5'11 no to the forum and scene. Been lifting on and off for 3 years now. Normally 6 month stints of heavy lifting than off for a couple months. Had back surgery back in the day about 6 years ago. I am right now starting to train and lift for my first show in November here in AZ. Friend is going in so I said why not. Here are my stats....

5-11
26yrs old
250lbs
bf% 25 - dont really know
Lift 5 days a week, 7-830ish pm, cardio around midnight

Will attach full body later on, again I think I got a good base natural, too chubby and need to lean up more, but tell me what you guys think. Thanks and look forward to learning.honestly it sounds like your gonna be way behind....that's alot of fat to lose in a short period of time...i would begin your cuttting phase and focus on a show early next year...just dont see it being realistic...sorry

[VinceRKG]

Thanks s2h, I am hearing that from some people at gym as well I talk to. And then some say I can do it. So I will try and see.

[s2h]

Thanks s2h, I am hearing that from some people at gym as well I talk to. And then some say I can do it. So I will try and see.alot of people do there 1st show for the experience(i myself) got 8th out of 12.So if that's your approach than go for it,if you expect to place than itmay not be thebest choice...

[VinceRKG]

Yeah I am not going for place, Just going to get my feet wet. Gotta see what I really got and how much a determined person I am. See I can REALLY settle down and keep on it. Thanks