Dub Posted May 21, 2009 Share Posted May 21, 2009 Background: I started lifting again in August 2008 after a long layoff from fitness. I was eating too much because I just rationalized it by being vegan & eating organic. I’d never done much basic barbell training (mostly machines/isolation prior) & was interested in getting back into resistance training in a different way. I bought Starting Strength to learn about the squatting, deadlifting & pressing. I was a very out of shape 216 lbs, 6’1”. I wasn’t too concerned with dropping fat at first, I just wanted to get in the weight room 3x/week, get strong, and spend some time on my bike regularly. On March 1 I had gotten a lot stronger & put on some weight too, up to 228. I decided to go on a weight loss program to drop some fat before summer. I did my first caliper bodyfat % test & was surprised that I was 27.5%, this was much higher than I would have guessed, but at least I had an idea of how much work I had ahead of me. I organized my nutritional goals & started getting 1g/lb protein while keeping other calories low. As of today I’m 211, 19%-23% BF depending on the caliper method I use. Current: My goal is to get to 200 or below by June 28, while maintaining lean body mass. I’ll be doing a vegan low carb diet, getting my protein from seitan, tofu & lots of gemma. I will be eating lots of green veggies, nutritional yeast & 1 tablespoon flax oil daily. Daily calorie intake will be below 1500, except I will be doing a once/week carb refeed & once/week free meal. I’ve been trying to lift 3x week, but I’m had some pretty intense DOMS the past few weeks that has shut down my 3rd workout. This week I started taking 800mg Ibuprofen 3x day in hopes I won’t be too sore for my Saturday workout. I don’t know if it helps DOMS, but I also started supplementing Potassium & Magnesium this week, which gave me a lot of energy. Future: Ultimately I want to get down to 10% BF, which should be in the 180s. This will probably be an August goal, I will have to re-assess after I get sub 200. After that I will start bulking, & am considering entering my first powerlifting meet in October. I really enjoy PL lifts, ultimately I'd like to get a 300 bench/400 squat/500 DL. Exercise: I go for afternoon bikes occasionally & also get to yoga 2-3x/week. I live in close in SE Portland so I bike for transportation most of the time too & get plenty of low intensity cardio this way. Since cutting I’ve pared down my two weight workouts. I have had some modest strength gains but I’m just trying to maintain what I have. Here are my workouts for Tues/Thurs this week, omitting warm-ups: TuesDB Bench Press 3x3x95, 8x70Deadlift 3x375Calf raises 3x8x115Bar Holds 3x255 Dips 2x12 Thurs Squat 2x5x265, 8x205Seated Overhead DB Press 2x5x55Press 8x95Chinups 2x6Barbell Curls: 2 x 8 x 70 Saturday will be a repeat of Tuesday. Pics 5-21-09http://i551.photobucket.com/albums/ii442/pokerdub/Side.jpg http://i551.photobucket.com/albums/ii442/pokerdub/front.jpg http://i551.photobucket.com/albums/ii442/pokerdub/Back.jpg Pretty obvious from photos some general fat loss will do me a lot of good, I will worry about details after that If you read even half of this, thanks! Dub Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 21, 2009 Share Posted May 21, 2009 Glad you started a training log, I look forward to reading it. Link to comment Share on other sites More sharing options...
MaryStella Posted May 22, 2009 Share Posted May 22, 2009 Good luck with meeting your goals seems like you had a good plan laid out. Link to comment Share on other sites More sharing options...
Dub Posted May 23, 2009 Author Share Posted May 23, 2009 Thanks for welcoming me! I've never had a log online before, seemed like a good time to start one. These boards are full of great people so this is the best place to put it. Also my before side photo is gonna skew the results a bit, my belly was very full & sticking out a bit more than usual. No matter, its all about the path. I walked ~6 miles today, yeah spring! Yesterday was a refeed & I ate a ton of foods, getting late so I don't want to copy it all in from fitday Here's today's cuisine. Meal 1:yerba mate - continued throughout day1 T psyllium.75 c true protein gemma600mg calcium1200 mg magnesium1 t potassium saltSource of Life multivitamin Meal 2:10 oz grilled tofu4 c baby bok choi1 T nutritional yeastbraggsgarlic powderginger powdercayennedash apple cider vinegar Meal 3:.5 t psyllium.5 c true protein gemma Meal 4:10 oz grilled seitanGreen onions3 c lettuce1 T flax oilLemon juice/salt from preserved lemons1 T nutritional yeast600 mg calcium 1,276 cal 33.8g fat 44.4g carbs 206.3g protein Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 23, 2009 Share Posted May 23, 2009 Are your calories usually that low or is that just because yesterday was a refeed? Link to comment Share on other sites More sharing options...
Dub Posted May 23, 2009 Author Share Posted May 23, 2009 I'm trying to keep calories as low as I can without tanking my energy level. I had a full break last week but before then I was often in the 1600ish range, I'm interested to see how my body reacts to going this low. If I feel like garbage I might try adding ~200 cal back in. Link to comment Share on other sites More sharing options...
MaryStella Posted May 23, 2009 Share Posted May 23, 2009 Have you ever tried stopping seitan for a few days? I notice personally I have a lot more energy when I don't eat it so I only have it for special occasion meals and try to leave it out of my daily food intake. Link to comment Share on other sites More sharing options...
Dub Posted May 24, 2009 Author Share Posted May 24, 2009 I don't know how I would keep my calories low enough without seitan, unless I consumed a lot more protein powder. I know some people don't digest it too well but I seem to do OK. Once I complete this cut I will diversify protein sources when I can. DB Bench Press 2x3x100, 0x100 - I had been getting the 95s up relatively easy, so did 100s today. First time I've ever gotten a 0 rep when I had completed sets prior.DL attempt 385, 3x365 - I was overreaching a bit to attempt 3x385, but I completed 3x375 on Tuesday so I thought it was worth a try. I got the first one off the floor but my back started to flex just after liftoff so I set it back down.Calf raises 3x8x115 easy, will bump weight next timeBar Holds 3x255 Dips 2x12DB Bench Press 8x70 I didn't feel very strong on the first two work sets but recovered nicely for the lighter stuff. I think I suffered from not having my breakfast digest properly...I was out of psyllium & this caused some issues. There's also the possibility that its just optimum to lift only 2x/week during the cut. If so I will definitely be taking advantage of the free time to enjoy the spring outside the gym. Meal 1:coffee - continued throughout day8 oz seitan4 c. chard1 T flax oil1 T nutritional yeast600mg calcium1200 mg magnesium1 t potassium saltSource of Life multivitamin Pre-Workout:10g creatine.5 T sucrose w/lemon juice & water Meal 2:1 T psyllium10 oz tofu3 c baby bok choi.5 T nutritional yeastGarlic powderChili powdersalt Meal 3:1 T psyllium.75 c true protein gemma3 oz silken tofu Meal 4:8 oz grilled seitanFrozen mixed veggies with edamame.5 T nutritional yeast600mg calcium 1,486 cal 39.0g fat 79.9g carbs 215.6g protein Link to comment Share on other sites More sharing options...
Ruz Posted May 24, 2009 Share Posted May 24, 2009 Hi..wow that looks like the low carb days on my diet..but I carb up once a week which in my opinion is invaluable for 2 reasons. If you don't, you loose a lot of muscle volume and strength, and also, it stops your body adapting to a low carb diet. If you don't cycle your carbs, any low carb diet becomes far less effective after the first few weeks. Some studies have even shown that metabolism slows after just 3 days, that's why the UD2 diet, and other similar diets have low carb cycles. It also stops you going crazy. i don't think I would last very long on such a continually restrictive diet..I'd just loose it one day and gorge myself! At least when I have to carb up I get to eat quite a lot of sh*t which is something to really look forward to and helps me get through the low carb days Oh..you should try mashed cauliflower with your seitan..its lovely and very low carb..mmmmm!I also make porridge out of TVP and soy milk with a little agave, high protein low carb. In summer I mix the tvp with soy cream a little grated coconut and agave and cook it till its thick, then I put it in small jars and leave it to set in the fridge. It has a wonderful creamy texture and is really nice..kinda like coconut creamed porridge!..the coconut also has some MCT which will help protect muscle tone while you lose fat Its just I always find breakfast to be the most difficult meal when low carbing and I was happy to find these solutions. i also make protein crackers out of my pea protein and a little gluten flour, garlic and herbs. I can't take protein with fruit juices as normal because of their high carb and with milk or water it tastes cak! The crackers are high protein and low carb and are nice to have with almost anything, i prticuarly love guacamole or tofu dip I have noted however, that although you can eat things with a high GI on low carb diets, such as limited amounts of melon etc, if you do, the results are nowhere near as good! I don't know if you've noticed anything similar. i have to stick to tofu, seitan, tvp, protein isolates and green leafy veg almost exclusively to acheive good results.I also think you are going a bit overboard with the protein..what is your lean body mass? Link to comment Share on other sites More sharing options...
Dub Posted May 25, 2009 Author Share Posted May 25, 2009 Thanks for the tips Ruz. I am doing one carb refeed & one free meal per week. This week is lowest calorie I've gone during the cut so hopefully that keeps my metabolism up. My wife is dieting with me for the next week so at least until I get adjusted she'll be helping me stay on track. Do you have a recipe for the gemma crackers? My LBM is ~ 165 lbs. Yesterday was a rest day, only 20 minutes walking. Also I had my first free meal last night, perhaps 2 desserts was a bit much but they were damn good! Meal 1:1 T psyllium16 oz tofu2 c broccoli1 T flax oil1 T nutritional yeastForgot vitamins today Snack:Clif Builders Bar Meal 2:8 oz seitan4 c bok choi1 T nutritional yeast Snack:1 T psyllium.75 c true protein gemma Meal 3:Amy's Roasted Vegetable Pizza 12 oz silken tofu2 T maple syrup2 T Cocoa powder Carmel Pecan Bar 3,117 cal 111.1g fat 317.4g carbs 243.8g protein Link to comment Share on other sites More sharing options...
Ruz Posted May 25, 2009 Share Posted May 25, 2009 Do you have a recipe for the gemma crackers? My LBM is ~ 165 lbs. No..not the gemma crackers. I have the recipes I invented...I uses pea protein, almonds and a little rye flour, the other uses hemp seeds, pea protein and almonds..the second are higher in protein and lower in carb. I add things to vary the flavour like garlic, soy sauce, herbs etc..I'm still experimenting.Do you want me to send you either recipe? Link to comment Share on other sites More sharing options...
Dub Posted May 25, 2009 Author Share Posted May 25, 2009 Do you have a recipe for the gemma crackers? My LBM is ~ 165 lbs. No..not the gemma crackers. I have the recipes I invented...I uses pea protein, almonds and a little rye flour, the other uses hemp seeds, pea protein and almonds..the second are higher in protein and lower in carb. I add things to vary the flavour like garlic, soy sauce, herbs etc..I'm still experimenting.Do you want me to send you either recipe? the second one sounds cool...i have help seeds & some plain gemma that needs to be used. i'll let you know how they turn out. Link to comment Share on other sites More sharing options...
Ruz Posted May 25, 2009 Share Posted May 25, 2009 the second one sounds cool...i have help seeds & some plain gemma that needs to be used. i'll let you know how they turn out. hemp oil x 10gground hemp seeds x 50gBaking powder x 1 tspAlmonds, blanched and ground x 33 grams Pea protein x 200gVegetable oil, coconut x 20g garlic powder x 1tspsalt x 1tsp Mix it all together with enough water to make a dough..similar to biscuit doughDevide into 16 balls.Roll each ball flat until about 5" in diameter. I don't use a rolling pin..just press them down with the palm of my hands and smooth out the edges with my fingers every so often (you'll need a flexible spatula to take them off the work-surface)Bake in moderate oven until starting to brown and crispy..turning at least once (it takes about 20-30 min..if they are browning quicker turn down your oven or they won't be crispy.Store in a paper bag or tin..they keep fresh for about 2 weeks.I normally mix my pea protein with pineapple juice...but low carbing is impossible, this is a much better option. The crackers are quite dry so I eat them with a cup of tea or dipped en guacamole or something similar!Another option is to make them thicker and bake them slower so they cook without getting crispy, later you can toast them and add margarine etc Each cracker contains :Carb 0.6gm KCAL 95 Protein 12.0gm Link to comment Share on other sites More sharing options...
Dub Posted May 26, 2009 Author Share Posted May 26, 2009 Meal 1:1 t psyllium8 oz tofu3 c kale w/garlic, fried in cast iron skillet w/trace olive oilSalsa600mg calcium1200 mg magnesium.5 t potassium saltSource of Life multivitamin Meal 2:1 t psyllium1 c true protein gemma Meal 3:15 oz seitan, grilled with mustard, pepper & dill baste~2 c cauliflower mashed potatoes w/ flax oil & roasted garlic - YUM! 1,418 cal 33.5g fat 77.0g carbs 215.2g protein I read that seitan is deficient in lysine so I had a couple of 500 mg tabs today…I know amino acids can be converted/rebalanced by the body so I don't know if this helps. Anyone know? Biked 8-9 easy miles getting stuff done, walked 1 mile, 2 hour yoga class. I feel super-refreshed after two days off from lifting & am stoked to get back in the gym tomorrow. Link to comment Share on other sites More sharing options...
Ruz Posted May 26, 2009 Share Posted May 26, 2009 I read that seitan is deficient in lysine so I had a couple of 500 mg tabs today…I know amino acids can be converted/rebalanced by the body so I don't know if this helps. Anyone know? Yeah..but tofu has a lot of lysine so I wouldn't worry too much. Pea protein also has quite a lot of lysine! Link to comment Share on other sites More sharing options...
Dub Posted May 27, 2009 Author Share Posted May 27, 2009 Energy level was high again yesterday, every day since my last free meal (Sunday) I've felt great. Chins 2x6Squat 2x5x265, was leaving backoff set 8x205 till the end of workout - last week I almost lost my balance & fell forward when I went for it right after work sets . Someone was using the only power rack in my gym after I finished everything else so I just dropped it. DB Press 2x6x55, 8x40I wasn't really feeling like doing all my curls today, so I subbed in one more set of chins to failure.Chins 1x4Barbell Curls: 1 x 8 x 70 Biked 12 easy miles, 3 to gym, 9 after. Meal 1:1 t psyllium1 c True Protein Gemma Pre-Workout:10g creatine.5 T sucrose w/lemon juice & water Meal 2:3 c Lettuce12 oz seitanGreen onion1 T Flax oil600mg calcium1200 mg magnesiumSource of Life multivitamin Meal 3:10 oz tofu2 c spinach1 c bok choi1 T nutritional yeast.25 t coconut oil600mg calcium 1,265 cal 33.9g fat 51.8g carbs 197.2g protein Link to comment Share on other sites More sharing options...
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