OT Fitness: BEFORE & AFTER **Update pg. 11
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OT Fitness: BEFORE & AFTER **Update pg. 11
Posted by greystreettoker on 4/26 at 7:39 am
Original thread was anchored (was a disaster of an OP anyways). Re-posting so the morning crew can gawk as well.


I used to be fat (spring 2010):



213 lbs.

Then I stopped shoving pizzas and french fries down my face and ran seven days a week for three months:



167 lbs. (Bulldog Bash 2010)

I'm attempting to lose nine pounds and drop under 6% body fat in the next thirteen weeks. Last night:



I'm 6'2", ~ 12% body fat.



Dopey smile: girlfriend calling me out on my douchebaggery.



Hoping this thread will result in some constructive criticism and maybe help influence a few others that getting in shape isn't that difficult. This is 100% diet. Only supplement is whey protein.

Bulk diet (starting point):
Breakfast
½ grapefruit
1 cup steel cut oats, drizzled with honey
7 egg whites, 1 whole egg (fried in olive oil)

Post-workout
1 scoop protein powder (30g protein, 0g fat, 1g carbs) in 8 oz. whole milk
1 banana

Morning snack
1 cup greek yogurt
2 peanut butter and honey sandwiches on 12-grain bread
8 oz. coffee (black)

Lunch
8-12 oz. chicken breast w/ Sriracha
10-14 oz. sweet potato

Afternoon snack 1
24 almonds
1 can tuna w/ Sriracha
1-1 ½ cups quinoa

Afternoon snack 2
30 almonds
12 oz. whole milk

Dinner
6-8 oz. turkey breast
1 cup steamed broccoli or grilled asparagus

Before bed
4 tablespoons cottage cheese
1 handful berries (black-, blue-, straw-, whatever..)


My calorie intake was roughly 380g carbs (155g sugar), 115g fat, 265g protein = approximately 3600 calories/day.


In order to drop weight I’ll be making the following changes:

Weeks 1 & 2:
Swap tilapia for turkey, cook in olive oil. Removed quinoa from the diet (this shit’s disgusting) and one of the sandwiches. The sweet potato was swapped for avocado at lunch. Also removed 12 oz. of milk, resulting in 230g carbs (102g sugar), 135g fat, 250g protein = 3100 calories/day.

Weeks 3-6:
Replace the sandwich with two tablespoons peanut butter only, resulting in 173g carbs (80g sugar), 130g fat, 250g protein = 2850 calories.

Weeks 7-11:
Down to half a cup of oatmeal for breakfast. 160g carbs (80g sugar), 130g fat, 248g protein = 2750 calories.

Week 12 & 13:
No grapefruit for breakfast. Mix protein powder with water instead. 120g carbs (50g sugar), 120g fat, 235g protein = 2500 calories.

Remainder:
No bananas. 95g carbs (40g sugar), 120g fat, 235g protein = 2400 calories.

I have wide hips, big nipples and chicken legs. Other than that I'm impermeable, so good luck OT. Enjoy.


This post was edited on 6/26 at 7:20 am

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Posted by TigerHam85 on 4/26 at 7:41 am to greystreettoker
This again?


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Posted by CurDog on 4/26 at 7:44 am to greystreettoker
I applaud you for wanting to get in shape and look good, but why do you want to

quote:

drop under 6% body fat


are you going to start competing?



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Posted by greystreettoker on 4/26 at 7:47 am to CurDog
quote:

are you going to start competing?


I wish.. Just wanna say I've done it.



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Posted by Hu_Flung_Pu on 4/26 at 7:53 am to greystreettoker
Under 10% is an accomplishment in itself. All these pizza companies don't want me under there.

eta: they failed, but damn are those pizza's looking good right now. Just damn you for typing pizza. Now I have typed pizza a lot. Now I want a pizza.

I hate you.


This post was edited on 4/26 at 7:55 am

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Posted by trillhog on 4/26 at 7:54 am to greystreettoker
impressive, keep it up.


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Posted by guttata on 4/26 at 7:54 am to greystreettoker
You went from a solid B cup to mid A. Good job, keep up the good work.


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Posted by Tayday on 4/26 at 7:56 am to greystreettoker
What kind of workouts are you doing?


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Posted by LSUFan3434 on 4/26 at 7:56 am to greystreettoker
congrats, man! great job!


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Posted by Displaced on 4/26 at 7:58 am to greystreettoker
where did you get your 12% body fat estimate?

seems a little low. i would say 15-17% just by looking at you.



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Posted by The Sad Banana on 4/26 at 7:58 am to greystreettoker
Good work, man.


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Posted by Hu_Flung_Pu on 4/26 at 7:58 am to greystreettoker
Couldn't tell but what is your weight now? How did you get measured for your BF%?


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Posted by MyNameIsInigoMontoya on 4/26 at 7:59 am to greystreettoker
First off, unless you are planning on competing (and you're not muscular for physique), or doing a photo shoot, there is no reason to get to <6%. You can still be "cut" and sit comfortably at 8%. Getting to 6 is hard and maintaining it is even harder.

That being said, subtracting 500 calories from your "bulking" diet should be your maintenance calories...not your "cutting" diet. Also, your sugar intake is way too high, IMO.



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Posted by Hu_Flung_Pu on 4/26 at 7:59 am to Displaced
quote:

seems a little low. i would say 15-17% just by looking at you.


Yeah I would have put you between 13 - 15%



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Posted by In The Know on 4/26 at 8:02 am to Hu_Flung_Pu
quote:

I have wide hips, big nipples and chicken legs.


And a douchey tat.

Congrats though.



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Posted by TigerBait1127 on 4/26 at 8:02 am to greystreettoker



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Posted by SuperSaint on 4/26 at 8:04 am to greystreettoker
quote:

Dopey smile: girlfriend calling me out on my douchebaggery.
sorry but she was talking about your tats not your smile



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Posted by LSUSUPERSTAR on 4/26 at 8:08 am to greystreettoker
quote:

I have wide hips, big nipples and chicken legs.


And nasty feet.

What type of work do you do that you able to eat that much? I can't take that many breaks as I work in a semi-sterile environment. I need to clean up my diet and start doing more cardio so I can trim some fat.



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Posted by Hu_Flung_Pu on 4/26 at 8:09 am to TigerBait1127
I can't place it, but it seems like some of those pics are off a little. Like the 10-12 seems like sub or close to 10. The 6-7 looks like 5-6 and the 3-4% is probably about 4-5 with extreme water depletion.

eta: also that 15 maybe lower but just has a shite ton of water.


This post was edited on 4/26 at 8:16 am

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Posted by jakedel12 on 4/26 at 8:10 am to SuperSaint
interested in where you got your BF tested?

12 seems low, just saying!



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