Turning Tits into Pecs

Starting tomorrow ... stay tuned.  Pre-Pictures to come soon.

Some information:

Age : 23
Height : 6'
Weight : 226 lbs
BF% (2/24/07):  25%
LBM: 169.5

Goal : 15% BF by August (around 205 lbs) ... and hopefully reducing my tits to something more male-like




As you can see, I'm a slob.

My Journal

LOL I love the title. Lets see this program you start. Your goal is definitely attainable!

Age: 24
Height: 6'0"
Started at: 120lbs, 10%bf
Current: 180lbs, 10%bf
Next Goal: 185lbs, 8-10%bf

Mirrors don't measure progress, they just show how much more there is left to do.

You have the breastplate effect, as a friend of mine calls it!

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Current diet ... will change as needed and changes will be posted.


Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
1 tbsp fish oil

Cals/Fat/Carb/Prot
537/19/60/21

Meal 2
6oz Sliced roast beef
1 cup Brown rice
6 5" Celery Stalks

Cals/Fat/Carb/Prot
570/16/46/54

Meal 3
10 medium Shrimp
Salad
2 cups of Corn
1 tbsp fish oil

Cals/Fat/Carb/Prot
464/19/65/25

Meal 4
4oz Chicken Breast
1 cup Brown Rice
1 cup Broccoli

Cals/Fat/Carb/Prot
456/7/55/46

Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Workout

Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Meal 5
4 oz Chicken
1 Sweet Potato
6 5" Celery Sticks
1 tbsp fish oil

Cals/Fat/Carb/Prot
458/18/36/39

Meal 6
6 oz cooked fish
1 cup Brown Rice
Salad

Cals/Fat/Carb/Prot
386/5/46/38

Totals:

Calories : 2871
Fat : 84
Carb : 308
Protein : 223

I'm going to follow this workout plan:
http://www.hypertrophy-specific.com/hst_index.html

Meals were created with the help of Dan and are found here:
http://www.discussbodybuilding.com/fb.aspx?m=221844

My Journal

12 week outlook

First 4 weeks : HST program

Next 4 weeks : HST program + HIIT

9th week : Off - No Training

Last 8 weeks : HST Program + HIIT ... open for suggestions if anyone doesn't think this is practical for another 8 weeks ... I do plan to change up the workout a bit, varying reps, different machines, etc.

This is the HIIT program I'll follow at the start of my 5th week of training:
http://www.musclemedia.com/training/hiit.asp

My Journal

HIIT is a progressive plan..the one I pasted is an 8 week progression.
 
Start at the beginning again when you break and restart!
 
HST should have a varying and progressive component to it as well.
 
Calories : 2871
Fat : 84 (26%)
Carb : 308  (43%)
Protein : 223 (31%)
 
My recommendation is to at the least start with the carbs at 48-54% and the protein at 20- 25%.
 
Why?  You want to provide sufficient carbs for energy needs and you want to start with a balanced hormone profile.
 
Hi, protein has plenty of isues as far as getting you on the right path!  Eventually you will want to manipulate your diet...if you start with high protein..you don'y leave yourself much room to wiggle
 

 

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ORIGINAL: danmirage

HIIT is a progressive plan..the one I pasted is an 8 week progression.

Start at the beginning again when you break and restart!

HST should have a varying and progressive component to it as well.

My plan will look like this as of now:

1 - HST - no variation
2 - HST - no variation
3 - HST - slight increase weight load (approx 5lbs)
4 - HST - no variation
5 - HST - slight increase weight load (approx 5lbs) + HIIT
6 - HST - no variation + HIIT
7 - HST - slight increase weight load (approx 5lbs)  + HIIT
8 - HST - no variation  + HIIT
9 - Off - no training
10 - HST - no variation (same as #1) + HIIT
11 - HST - no variation + HIIT
12 - HST - slight increase weight load (approx 5lbs) + HIIT

*This is following the plan as prescribed.  I'll introduce it in the first two weeks with no variation.  Increase the weight by 5lbs (or more if needed) and continue this for two weeks w/ no variation.  At the end of this time, I'll again increase 5 more lbs and so on.

ORIGINAL: danmirage
Calories : 2871
Fat : 84 (26%)
Carb : 308  (43%)
Protein : 223 (31%)

My recommendation is to at the least start with the carbs at 48-54% and the protein at 20- 25%.

I'll try to play around and increase the carbs and eat less protein.

ORIGINAL: danmirage
Why?  You want to provide sufficient carbs for energy needs and you want to start with a balanced hormone profile.

Hi, protein has plenty of isues as far as getting you on the right path!  Eventually you will want to manipulate your diet...if you start with high protein..you don'y leave yourself much room to wiggle

Makes sense.

Here is today's workout ... I don't get to the gym until 5:30 EST and I'm going to keep it to 30 minutes since I'm not doing cardio yet.

Weight Today : 227lbs

Legs -
Machine Squat 2x10 180lbs
Machine Leg Press 1x10 (I'm not comfortable form wise doing dead lifts) 370lbs

Chest -
Incline (Hammer Strength Machine) Bench 2x10 120lbs
Dips 1x10 (not weighted at the moment)

Back -
Chins 2x10 (weight assisted at the moment) 80lbs assistance wide & natural grip
Rows 2x10 90lbs

Traps -
Shrugs 1x10 70lbs

Shoulder -
Shoulder Press 1x10 40lbs
Lateral Raise 1x10 15lbs
Standing Rear Delt Row 1x10 50lbs

Bi's -
DB Curls 2x10 (Close-grip 60lbs ... Dumbbells 30lbs

Tri's -
Overhead Tri Extensions 2x10 (Gym was busy ... did seated dips instead 155lbs)

Calves -
Calf Raises 2x10 (Did Seated Leg Curls instead 90lbs is this ok?)

Abs -
Decline Weighted Sit-Ups 2x10 (Did weighted ab machine 125lbs)

I'll update this post later with the weights I use this afternoon ... I'm recording my info as I go along on a notebook.

My Journal

Now the tweek part...
 
Just one comment..for progress to be ongoing....there must be some form of variation.  Adding sets and weight is not, in itself ideal or sufficient.
 
What that means is you have to learn about planning some multivariable progression from week to week.  In clinical trials we noted that this week to week variance gave the greattest ongoing and accelerated rate of response in the body. (vs every 4th week or every other week.)
 
With HIIT, that means, in addition to the program progression, varying the type and/or intensity on ocasion.
 
With HST, that means, in addidion to the built in 1 or 2-week block progression...
 
(Progressively Adjusting reps to accommodate Progressive Load
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15,12,10,8,5,etc), but this is more complicated and people might not understand.)
 
 ...on ocasion, varying the exercise (type) and/or use other intensity types (they recommend a 2 -week eccentric load training and this is an example) such as varying: speed of eccentric, concentric or isometric lift, rest periods, explosive concentric, supersetting, etc...I have a few links that discuss intensity variation.
 
Later I will mention the lifelong cycle for ongoing progress...but this is within cycles...

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ORIGINAL: danmirage

Now the tweek part...

Just one comment..for progress to be ongoing....there must be some form of variation.  Adding sets and weight is not, in itself ideal or sufficient.

What that means is you have to learn about planning some multivariable progression from week to week.  In clinical trials we noted that this week to week variance gave the greattest ongoing and accelerated rate of response in the body. (vs every 4th week or every other week.)

With HIIT, that means, in addition to the program progression, varying the type and/or intensity on ocasion.

With HST, that means, in addidion to the built in 1 or 2-week block progression...

(Progressively Adjusting reps to accommodate Progressive Load
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15,12,10,8,5,etc), but this is more complicated and people might not understand.)

...on ocasion, varying the exercise (type) and/or use other intensity types (they recommend a 2 -week eccentric load training and this is an example) such as varying: speed of eccentric, concentric or isometric lift, rest periods, explosive concentric, supersetting, etc...I have a few links that discuss intensity variation.

Later I will mention the lifelong cycle for ongoing progress...but this is within cycles...

Updated my workout above including weights.

OK ...so perhaps every other week I shoud mix it up?  For example, this week I did close grip standing curls ... next week I could do wide-grip preacher curls.  With HIIT, one week I could do the bike and the next week I could swim instead.  Am I getting what you intended?

OK, so I'm done my first day, I have some good news and bad ... lets see what you think.

- I feel like there was way too much food.  Could this be because my metabolism is slow so the food is taking long to digest?  I spaced the meals out about 3 hours each ... unfortunately, I didn't eat the 6th meal, I was just too stuffed.

- I felt sick towards the end of my workout, this is probably because I'm just getting back into it, so I'll monitor this.

- My BCAA and Fish Oil and Caliper still haven't arrived ...just thought I'd make a note of this.

-  How long should I wait after I eat before working ouut?  How long should I wait after I workout to eat?  I do some computer work on the side so my nights can get hectic ... for example, I'll leave work at 5, workout at 530, leave the gym at 6 or so and then work at a clients house for 1-2 hours.  This happens one or two times a month.

- I managed to complete my workout in 40 minutes excluding the warm-up/cool-down...  decent considering I'm just ramping up.

I'm probably forgetting a few questions, but I've got to run.  Thanks again for your continued help Dan.

My Journal

- I feel like there was way too much food.  Could this be because my metabolism is slow so the food is taking long to digest?  I spaced the meals out about 3 hours each ... unfortunately, I didn't eat the 6th meal, I was just too stuffed.

 
Thats fine.  You have to learn a few things about your bodies preferences!
 
You also have to TEACH your body to digest that amount of food.

Is this alot more than you normally eat?
 
See what happens when you dial the protein back to 20%...
 
That alone could be the issue...some people do well on 15%!  20% makes them feel STUFFED!
 
Now the fat could also be a bit much for you...but adjsut the protein and carbs and then we will see how you feel!
 

- I felt sick towards the end of my workout, this is probably because I'm just getting back into it, so I'll monitor this.

Yea..you have to come in gradually....maybe bring the reps up to 15 for now to get your body acclimated!!!  15 is a great rep range for other things too. 
 
Remember this: you could adjust your reps every week (e.g. 15,12,10,8,5,etc)
 

-  How long should I wait after I eat before working ouut? 

1 hour is good.
 

How long should I wait after I workout to eat? 

Again..45 minutes to an hour is good.  You get your PWO in so that helps
 

- I managed to complete my workout in 40 minutes excluding the warm-up/cool-down...  decent considering I'm just ramping up.

Fantastic!  Right on target...

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Thanks for the info Dan ... I'm feeling much better today.  It was almost as if the oatmeal from meal 1 was sitting in my stomach ... today, I feel great.

ORIGINAL: danmirage
Calories : 2871
Fat : 84 (26%)
Carb : 308  (43%)
Protein : 223 (31%)

My recommendation is to at the least start with the carbs at 48-54% and the protein at 20- 25%.

Here's my adjusted ratios (I think I added some things wrong initially):

Calories : 2991
Fat : 78 (25%)
Carb : 398 (50%)
Protein : 180 (25%)

I added 2 additional cups of brown rice to my diet and removed the fish.  I also changed 6 oz of roast beef to 4 oz and the chicken from 6oz to 4oz.  Do you have a scale you use to weigh your food?  I just use my eyes; for example, 1 pound of lean roast beef is 16 oz so I seperate it into 4-4oz servings.

Better?

Probably too many calories .... what do you think about eating 5 meals instead of 6?

Me meals look like this now:

Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
1 tbsp fish oil

Meal 2
4oz Sliced roast beef
1.5 cup Brown rice
6 5" Celery Stalks

Meal 3
10 medium Shrimp
Salad
2 cups of Corn
1 tbsp fish oil

Meal 4
4oz Chicken Breast
1.5 cup Brown Rice
1 cup Broccoli

Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Workout

Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Meal 5
4 oz Chicken
1 Sweet Potato
6 5" Celery Sticks
1 tbsp fish oil

Meal 6
2 cup Brown Rice
Salad

My Journal

It was almost as if the oatmeal from meal 1 was sitting in my stomach

There is a great deal of fiber in oatmeal.  some people do better with lower fiber.
 
I talk a little about observing and making adjustments to get the ideal ratio for you in my 2 topics...it is an interesting process.
 

Do you have a scale you use to weigh your food? 

I do.  Like you, I also 1/4 a pound of beef or chichen, etc for simplicity...
 

what do you think about eating 5 meals instead of 6?

Lets make it simple...for every 3 to 3-1/2 hours you are awake, eat a meal.
 

Meal 6
2 cup Brown Rice
Salad

Not a complete meal.  If you have to do 3 ounces of meat in 3 meals and then have 3 ounces with this meal...do that.
 
As for the calories...since your ultimate goal is fat loss...For each meal, eat until you are not hungry...you may not finish certain meals.  Be sure to finish most of the protein and vegetable...
 
Pay attention to what happens.  If you get hungry quickly, feel tired, feel energized...all important indicators to point the way!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: danmirage

It was almost as if the oatmeal from meal 1 was sitting in my stomach

There is a great deal of fiber in oatmeal.  some people do better with lower fiber.

I talk a little about observing and making adjustments to get the ideal ratio for you in my 2 topics...it is an interesting process.

Do you have a scale you use to weigh your food? 

I do.  Like you, I also 1/4 a pound of beef or chichen, etc for simplicity...

what do you think about eating 5 meals instead of 6?

Lets make it simple...for every 3 to 3-1/2 hours you are awake, eat a meal.

Meal 6
2 cup Brown Rice
Salad

Not a complete meal.  If you have to do 3 ounces of meat in 3 meals and then have 3 ounces with this meal...do that.

As for the calories...since your ultimate goal is fat loss...For each meal, eat until you are not hungry...you may not finish certain meals.  Be sure to finish most of the protein and vegetable...

Pay attention to what happens.  If you get hungry quickly, feel tired, feel energized...all important indicators to point the way!

Thanks for the information.  I'll re-adjust my meals and post them later.

I'll also keep an eye on my hunger and other effects.  So far, I feel much better today then I did yesterday.

My Journal

Trying to get this right ... here we go!

Here's my new ratios :

Calories : 3038
Fat : 78 (25%)
Carb : 398 (49%)
Protein : 180 (26%)

My meals look like this now:

Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
1 tbsp fish oil

Meal 2
4oz Sliced roast beef
1.5 cup Brown rice
6 5" Celery Stalks

Meal 3
10 medium Shrimp
Salad
2 cups of Corn
1 tbsp fish oil

Meal 4
3oz Chicken Breast
1.5 cup Brown Rice
1 cup Broccoli

Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Workout

Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA

Meal 5
3oz Chicken Breast
1 Sweet Potato
6 5" Celery Sticks
1 tbsp fish oil

Meal 6
3oz Chicken Breast
2 cup Brown Rice
Salad

I need to cut 200 calories out of this meal plan, but I can't seem to get it down and still keep the good ratio I current have.  Any suggestions?  If I took 2 tablespoons of fish oil instead of 3, I'd be near 2915 and reduce my fat intake to 21% ... what say you?

My Journal

Got my fish oil yesterday ... not nearly as bad as I thought!

I'm still working on getting my daily intake down to 2800 instead of 3000.

Few questions:

- How long will it take for my digestive system to adjust?  I feel somewhat sick to the stomach again today.

- My bowels are fairly messed-up, is this typical?

- How often should I change-up my workout (i.e. reps, machine, etc) ... every two weeks right?

Yesterday was bad day but I did ok.  I had 5 meals since I was so busy.  I cheated due to meetings at work ... instead of meal 3 I went out to lunch and had a grilled chicken casear salad and only ate the chicken/lettuce/tomato and there wasn't much dressing.  For meal 5 I was at a birthday party ... all the food was bad so I only ate enough so I wasn't hungry later. 

My Journal