semag
Joined January 2010
Posts
73
Following
4
Followers
4
Weight History

Start Weight
210.0 lb
Lost so far: 39.0 lb

Current Weight
171.0 lb
Performance: losing 0.3 lb a week

Goal Weight
170.0 lb
Still to go: 1.0 lb
Hey all. 31 here, in the midst of a cutting diet getting ready for my upcoming wedding in July. Would like to get back to the shape I once was in college, prove to myself that I can get there again when I want.

Trying to eat low fat, high protein and come in at around 1900-2000 calories a day. One cheat day a week to re-set the metabolism and psycologically renew my resolve each week. These calories may come down as the cutting cycle continues.

Lifting heavy monday and Friday, cardio Tuesday and Thursday, and a bodyweight/light weight high volume full body workout on Wednesday.

semag's Weight History


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aBitFat
last weighin: losing 0.8 lb a week Down
 
ca2va2011
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semag's Latest Posts

If you do snack at night ... whats your favorite healthiest snack!?
1 Cup of cottage cheese with crystal light sprinkled on top

Beef Jerky

Can of tuna.
posted 25 Jun 2010, 12:02
Healthy Fast Food?... an Oxymoron
Here's my staples:

Hardee's / Carl's Junior - BBQ Chicken sandwich combo with a garden salad instead of fries - comes out to about 400 cals.

Subway - footlong oven roasted chicken on wheat with no cheese & a no-fat dressing (red wine vinegar, honey mustard) = 380 cals per half (one early one later).

Jack In The Box - Chicken Fajita Pita


posted 25 Jun 2010, 11:58
Fat/Carb/Protein breakdown and food advice
Weightman-

Protein is 4 calories per gram.
Fat is 9 calories per gram.
(328 * 4) / 4000 = 32% protein
(112 * 9) / 4000 = 25% fat

(assuming 4000 cals)
posted 10 Jun 2010, 17:18
Fat/Carb/Protein breakdown and food advice
FYI, I shoot for 40/40/20 percentages of protein/carbs/fat on workout days when dieting. Usually comes out to about 35/45/20 on non-workout days (again, protein, carbs, fat). This is usually due to the extra protein shake on a workout day.
posted 10 Jun 2010, 12:14
Question and advice for hubby......
Another thing for him to look at is how long has he been at it? Has he been solid on dieting and losing weight for a long time? 8 weeks? 12 weeks? 16 weeks?

Your metabolism can slow down while dieting - especially if you restrict calories. Many times, the best thing to do is take a few weeks off, eat a few burgers, put on a couple more lbs, and then re-energize for another 6 week cycle.

Dropping fat once you get to a specific point can be hard - look at marathon runners. Many of them just look "skinny." This is because the body will find an equilibrium to use as little energy as possible to continue going - even if that means restricting muscle gain.

The best advice I can give is to remember that the look all the guys want is high muscle and low fat. Thus, lift to put on muscle mass, and diet to get to a lower body fat percentage.

Have him head on over to http://www.johnstonefitness.com for some good reading and inspiration!

Good luck!
posted 10 Jun 2010, 11:59
semag has submitted 5 posts
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