OT Fitness: BEFORE & AFTER **Update pg. 11 | TigerDroppings.com
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greystreettoker
Ole Miss Fan
work, most likely
Member since Apr 2011
3409 posts

OT Fitness: BEFORE & AFTER **Update pg. 11

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.

Image: http://i473.photobucket.com/albums/rr95/GreyStreetToker/1DA4B9A5-B8DB-4176-8774-1ADC4225BA63-343-0000002CB713453A.jpg


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



TigerHam85
Hawaii Fan
59-024 Kamehameha Highway
Member since Nov 2009
30517 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
This again?


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CurDog
LSU Fan
Member since Jan 2007
26134 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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?


greystreettoker
Ole Miss Fan
work, most likely
Member since Apr 2011
3409 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
quote:

are you going to start competing?


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


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
6768 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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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trillhog
Elite Membership
Member since Jul 2011
18772 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
impressive, keep it up.


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guttata
LSU Fan
prairieville
Member since Feb 2006
20383 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
You went from a solid B cup to mid A. Good job, keep up the good work.


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Tayday
LSU Fan
Baton Rouge, LA
Member since Mar 2011
5373 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
What kind of workouts are you doing?


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LSUFan3434
LSU Fan
Iowa, LA
Member since Sep 2006
15912 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
congrats, man! great job!


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Displaced
LSU Fan
Member since Dec 2011
17631 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
where did you get your 12% body fat estimate?

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


The Sad Banana
New Orleans Saints Fan
The gate is narrow.
Member since Jul 2008
82729 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
Good work, man.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
6768 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
Couldn't tell but what is your weight now? How did you get measured for your BF%?


MyNameIsInigoMontoya
LSU Fan
Woodlands
Member since Oct 2012
464 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
6768 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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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In The Know
LSU Fan
City of St George, La
Member since Jan 2005
1418 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
quote:

I have wide hips, big nipples and chicken legs.


And a douchey tat.

Congrats though.


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TigerBait1127
New Orleans Saints Fan
Houston
Member since Jun 2005
36530 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11


SuperSaint
Michigan Fan
Member since Sep 2007
80834 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
quote:

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


LSUSUPERSTAR
LSU Fan
TX
Member since Jan 2005
10630 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
6768 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
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


jakedel12
LSU Fan
Dallas, Texas
Member since Nov 2006
978 posts

re: OT Fitness: BEFORE & AFTER **Update pg. 11
interested in where you got your BF tested?

12 seems low, just saying!


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