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25-Apr-04, 09:23 PM
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#1
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Dark's Omg Im gonna get ripped journal
Weight:213(tested in this morning)
Height: 5'9
Age:16
Ok well for the first time since last summer i feel the need to lose some weight. Now i do not mind being my weight but i really want to see how i look like in the 10% bf range.
For lack of a better place to start, i have decided to begin my diet with total calories 2500 a day. Macronutrient split goes as follows: 40:40:20, 250 g carbs and protein, 56 g fats.
If i feel this is too little i will raise it.
I will also be doing 1-2 carb ups a week in order to replenish glycogen stores.
My current workout plan:
2-3 Days HIIT
3-4 Days Lifting a week(split into a periodization cycle with all 4 days dedicated to a major lift, 1-squat, 3-bench,4-deadlift, 6-clean/assist)
Now i will be the first one to say that I do not know much about dieting so i will need some help. Help me out please  .
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You will die, when i say, you will die, back to the front.
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26-Apr-04, 02:33 AM
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#2
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Registered User
Join Date: May 2002
Age: 23
Posts: 5,468
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The day has come, an end to everything - Dark's cutting, what happened !? Do you know your bodyfat % mate ? If not, give me an estimate and I'll do you a split.
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You're.As.Cold.As.iCe.....!
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26-Apr-04, 03:58 AM
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#3
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Registered User
Join Date: Feb 2003
Posts: 3,035
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He just turned 16, testosterone is peaking, he wants to get some  |
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26-Apr-04, 05:54 PM
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#4
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Registered User
Join Date: Jan 2003
Posts: 1,483
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Isn't this like your 5th journal?  Good luck.
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“We are limited more by our beliefs than our abilities.”
-Dr. Free Throw
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26-Apr-04, 06:22 PM
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#5
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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5 Journals in one year isn't the worst thing right? My bf is around the low 20's range. I would guess as low as 20 but no higher than 24.
Help me out Lee. Also, make sure you give me enough calories - I don't want to be losing my big muscles.  I want to be able to at least keep all of my muscle while cutting and also be able to increase strength/size while cutting if that is at all possible. Obviously i am not looking for any starvation diet and will also be doing cardio to help out with the resulst.
Current State: Eating Garkoya(russian food) - estimated calories - 1000? lol
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You will die, when i say, you will die, back to the front.
Last edited by DaRkAnGel; 26-Apr-04 at 06:29 PM.
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26-Apr-04, 10:21 PM
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#6
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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I'd suggest keeping your 40-40-20 or whatever other "standard" diet you want to get to the 15% or so area, then start a CKD, UD2.0 or some other cycled diet (my pick, UD2.0). Lots of people on UD2.0 are losing fat and gaining muscle at the same time. Check their journals at www.bodyrecomposition.com to get a feel for what the diets about, because like we talked about it's tough. |
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27-Apr-04, 06:10 PM
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#7
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Registered User
Join Date: Jun 2003
Posts: 692
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About time Dark . You going to do any clean cardio?
Young |
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27-Apr-04, 06:26 PM
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#8
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Have been doing it for quite a while(with the exception of this week because i am loading and i cannot seem to do cardio for some reason on top of all the ap exams).
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You will die, when i say, you will die, back to the front.
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27-Apr-04, 09:45 PM
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#9
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Registered User
Join Date: Jul 2003
Location: Canberra, AUS
Age: 23
Posts: 1,190
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arnt you leaving it a bit late to be cutting for summer?
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27-Apr-04, 09:51 PM
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#10
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Registered User
Join Date: Dec 2003
Location: Ohio
Age: 18
Posts: 71
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Dont starvation diets jut slow down your metabolism so that your body doesnt run out of energy to fast, so thus you arnt really loosing any fat?
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Stats: Age 15 Weight:180lbs Height:6'
40 yard dash: 5.2?
Bench:190(low)
Deadlift:335
Squat:???
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27-Apr-04, 11:27 PM
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#11
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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I am going to be cutting during summer, not for summer haha.
I am not doing a starvation diet. I am planning on starting off with a carb cycling diet so as to not keep things so complicated and will due something similar to this:
http://www.bodybuilding.com/fun/par30.htm
Loading:
Mon - High Carb (Squat)
Tuesday - No Carb - Cardio
Wednesday - Low Carb(bench)
Thursday - No carb - Cardio
Friday - High Carb (deadlift)
Saturday - low carb(clean +assistance)
Sunday - no carb
Regular
Mon - High Carb (Squat)
Tuesday - No Carb - Cardio
Wednesday - Low Carb(bench)
Thursday - No carb - Cardio
Friday - High Carb (deadlift)
Saturday - low carb (or no carb) - Cardio
Sunday - no carb
Deloading
Mon - Low Carb - Upper Body
Tuesday - No Carb - Cardio
Wednesday - High Carb - Lower Body
Thursday - Low Carb - Cardio
Friday - No Carb
Saturday - High Carb - Cardio
Sunday - no carb
There it is, i shall report back when I recieve Ud 2.0 and Science and Practice of Supertraining. I shall also periodically report results of weight loss.
I will also be doing 3 days of "clean cardio" during regular/deloading and will be doing 2 days of cardio during loading.
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You will die, when i say, you will die, back to the front.
Last edited by DaRkAnGel; 08-May-04 at 02:20 AM.
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27-Apr-04, 11:31 PM
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#12
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Registered User
Join Date: Jun 2003
Posts: 692
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hmm, who gave you the idea to carb cycle?
Just curious
Young
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27-Apr-04, 11:43 PM
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#13
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Haha you did  .
Any advice from anyone before i commence? I shall be doing this for at least 1 - 1 and a half months to see what can of fat loss i can get.
Projected fat loss im hoping is 15 pounds by the first 2 months(keep in mind my bf is at around 20-22%). If i lose around 1.5 pds of fat a week i will meet this goal.
Any last words hehe.
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You will die, when i say, you will die, back to the front.
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28-Apr-04, 12:02 AM
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#14
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Registered User
Join Date: Mar 2004
Posts: 31
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for a 16 year old you sure know your stuff when i was 16 i was sitting on my ass smoking cigs all day. keep up the good work |
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28-Apr-04, 12:56 AM
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#15
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Registered User
Join Date: Jun 2003
Posts: 692
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Quote:
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Originally Posted by DaRkAnGel
Haha you did . |
 : oh okay |
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