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Thread: 10 weeks out
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03-27-2014, 04:59 AM #1
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10 weeks out
21 years old competing in mens physique for the first time. Started my prep 16 weeks out at 5'10'' 224lbs. I am currently 10 weeks out and weigh 202 fasted in the AM. I was just wondering your opinion on my progress and what I should aim for and improve on. Macros for the day are typically 250g protein, 50g of carbs, and 65g of fat. I typically throw in a cheat meal once a week depending on how flat I look I either do a sushi buffet, or a dirty cheat from a fast food veneu. I would like to think I'm seeing good progress but I would like to know if there are any dietary changes you guys would reccomend. As for my training, I do fasted cardio 5 days a week on the treadmil for 30 min and roughly burn 480 calories each session. As for weight training I do back/mon chest/tues arms/wed off/thurs shoulders/fri legs/sat off/sun. I know my picture taking skills are rather terrible to say the least but any advice would be greatly appreciated!
before.jpgbefore2.jpgbefore3.jpg
start 224lbs 16 weeks out
image.jpgimage2.jpgimage3.jpg
202 10 weeks out
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03-27-2014, 06:24 AM #2
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why such a drastic diet? for a keto based diet like this fats should be much higher.
you seem where you should be but I would focus on delt and back width.APS HI TECH PHARMACEUTICALS ATHLETE
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03-27-2014, 08:55 AM #3
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I initially carb cycled the first 3 weeks and didn't see the results I wanted so I dropped my carbs. Would you recommend a keto vs a carb cycle ? After my cheat meals filled with carbs I typically blow up and that scares me and makes me think I'm sensitive to carbs which I know sounds unreasonable . Thanks for the help I appreciate it !
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03-27-2014, 05:47 PM #4
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nothing wrong w keto, but your fats need to be higher. look in daves thread for his keto info
APS HI TECH PHARMACEUTICALS ATHLETE
Hersuppz.com code TAMMY
www.team-tammyfitness.com
pushpullgrind.com code TEAM TAMMY
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03-27-2014, 05:48 PM #5
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Default
Here's my high protein/moderate fat/low carb ketogenic diet:
For a 200lb+ Man
MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)
MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB
MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts
MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs
*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.
***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)
__________________________________________________ _________________APS HI TECH PHARMACEUTICALS ATHLETE
Hersuppz.com code TAMMY
www.team-tammyfitness.com
pushpullgrind.com code TEAM TAMMY
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03-30-2014, 05:10 PM #6
You are doing a great job leaning out. You have a good physique, just keep getting learner. You have to keep your fullness in your chest, shoulders and back, so keep an eye on that while coming down.
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04-01-2014, 04:53 AM #7
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Thanks for your help Tammy and Jude, I really appreciate it! I Started the Keto diet, I will be posting updates every 2 weeks, please check back and let me know what you guys think !
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