Thursday, December 20, 2012

12/19/12 Leg Training

So I had my first leg day coming back from my rest/deload. Strength increased by 15lbs on squat. From my last video in my older post and leg session before the rest week, I was at 245 4x5. Today I got up to 260 for 4x4. I was only expecting to go up 5lbs from the last session but I was just feeling tooooo good tonight so I had to bump it up. Can't wait to join the 300+ squat club! Anyway, here's the video. Felt like 4th set was my best set lol






Wednesday, December 19, 2012

12/18/12 Back Training

Day 61 of logging. Hit back with my buddy Arnold Hwang. Got a great pump and feel out of it as usual. You'll notice I jerk my body some as I do one arm dumbbell rows, it feels MUCH better than it looks, trust me. When I train I really do focus on a mind-muscle connection. If I don't feel it I wouldn't do it. Anyway, after seeing a picture of my back today I found that I really need to bring out more thickness and lower lats. I plan on adding reverse lat pull downs on my next back session to target the lower lats more. Overall my strength for pull-ups has increased and I've made progress. Although I call it back training, I do add a bit of deltoid work in there. I love hitting rear delts with back day because I feel like they go very well together. I also add lateral raises because I feel like it. lol anyway,


Back training video here:
 

Tuesday, December 18, 2012

12/17/12 Chest training video

Yesterday was my day back from my "deload" week. Although I didn't do the deload, rather I used it as a rest week. Took about 5-6 days off gym to recover. Came back and hit chest right on a Monday :) I thought I wouldn't be able to lift as much as my last chest session only because usually whenever I come back from a  deload/rest week I tend to go lighter as a warm welcoming. I actually went from 85lbs incline db press for 4 x 4 to 4 x 5 and my 185lbs for 4 x 4 went up to 190lbs for 5, 5, 4, 4. I finished up my chest workout with one set of dips today. Haven't done weighted dips in a while so decided to toss them in and see where I'm at with them. Was happy I was able to rep 90lbs nine times even after hitting heavy sets(heavy for me, might not be for you) on incline and flat. Also as you'll see in the video I make sure that the db or barbell always taps/touches my chest before I push it back up and that I go beyond that 90 degree half range bend. I'm a firm believer that full range of motion = more muscle fibers = more gains. The session was pretty short because I had to take my girlfriend home. Overall, great chest day. Going to keep making progress and keep you guys updated. IIFYM(If it fits your macros) video coming soon. No weight gain so far. Still at 146lbs. And for those wondering my height, it's 5'5".





Current Split:
Day 1: Chest
Day 2: Back
Day 3: Legs & Abs
Day 4: Arms
Day 5: Rest
& Repeats.

After 3 cycles of the 5 day split(every 15 days), I take 5 consecutive days off. Then start again. The goal for each session is to increase either the weight or the amount of reps done for an exercise. In other words, progressive overload. I have been able to make consistent progress in terms of strength each session so I've been pretty happy. :) Just trying to beat myself each session and cycle. Hope everyone else's fitness or life journey is going well!


Wednesday, December 12, 2012

Training legs & abs 12/11/12


So yesterday I felt like filming my leg & abs training session and sharing my progress. So as said in my previous post, I started my bulk September 27th. However, I unfortunately wasted my first month not keeping track of how much weight I was lifting nor my progress in lifts. On October 19th I decided to start using this notebook I got a while back from www.bodybuilding.com to record my lifts and training sessions. Yesterday was Day 54 of recording and logging my lifts into my notebook. I must say guys, keeping track of how much you lift really helped me improve in the gym. My strength for all of lifts has gone up literally in every training session. I'm loving this bulking/surplus/strength gaining phase! Ex: Day 4 of logging was my first logged leg day. 190lbs for 4 sets of 5 on October 22nd. The week before this leg day I was only at 185 for 4 sets of 5. Now I'm at 250lbs for 4 sets of 5 at 146lbs. A 65lbs increase in my squat in 61 days. Still getting stronger every session so can't wait to see where I'll be in the future!! Anyway guys, here's the video. Hope you enjoy it.




Shot from 11/26/12. 2 months into my caloric surplus/bulk phase/whale war


Here's a picture of me from when I was 16(left) and where I am now.(right) Man..how I've changed..



Monday, November 12, 2012

Quick Update - 6 weeks + 4 days of bulking so far

So an update from my previous post, I actually got leaner 9 days after that post...because my metabolism jumped like crazy and pretty quick due to the transition of macros. I actually ended up at 133lbs, 7.5% body fat on September 27, 2012 when I went to Power-Ful. As of today I am now 142lbs at 9% bodyfat. Before the macro-cutting I was 143 at 16%. You can see that my lean/slow bulk has been working! Weighing nearly the same now with 7% less body fat. So on the 27th of September I changed my macros to 2700 calories, 338c/60f/203p. This has been the setup I've stuck to for the past 6 weeks and 4 days. So far so good! Strength has been going up for every lift each training session. Workouts are still within a one hour time frame but most of the time they don't go beyond 45 minutes. I have a log/notebook which I have been taking with me to gym to log everything I do. I write down the time I get in and the time I get out, my exercises, set & rep ranges, and rest periods between sets. I find it incredibly useful to have a log/notebook!!! As far as supplements go. For protein shakes I mainly take Syntha-6 or Syntha-6 isolate. Don't really use anything else besides a pre-workout shake which would be jack3d micro or hyperfx for those days where I work 11 hour shifts or when I'm just not feeling the energy. I've been away from creatine for a while now, and those supplements I've listed don't contain creatine or beta-alanine. Reason? Just wanna see how much strength gains I make without it is all. If or when I plateau, I'll probably jump on the creatine train. The new jack3d micro does NOT contain creatine or beta-alanine. Just throwing it out there for those assuming that I was referring to the original forumla.

Current workout split:
Day 1: Chest
Day 2: Back, mid & rear delts
Day 3: Arms, front delts, traps
Day 4: Legs, abs
Day 5: Rest
& then it repeats.

Thanks for reading. Will update more when there's more to update! Tonight is leg day with the girlfriend!




Squat-Quadz


Dat dere chest


July 28, 2012(Left), 143lbs at 16.1% body fat, September 21, 2012(Right), 134lbs at 7.9% body fat. lol thought I was already lean in July..guess not. Love progress..lower abs were finally visible.

STAY MOTIVATED EVERYONE!!!

Quickie-mini-picture update of the leg session.

The girlfriend hit 100lbs for 15 reps yesterday! & to think that about 3 months back she was 'bitchin just from doing squats without a bar on her back. So damn proud of her for coming so far. :)


Tuesday, September 18, 2012

Single digit at last! Day 1 of bulking.

So today is the official first day of my bulk phase. Macros are set to (50%c,30%p,20%f) 309g carbs, 186g protein, 55g fat. Caloric surplus of 200 calories over my maintenance. I love the fact that I can eat more now.. :) I went to Power-Ful this morning and got my bodyfat checked again. I am now at 136.6lbs, 9.6% bodyfat as of today 09/18/12. Started off at 143.8lbs, 16.1%. Lost 7.2lbs & 6.5% bodyfat! FINALLY a single digit bf%! I am living PROOF that IIFYM works!!! Just count your dang macros! Each time I go, my stats are printed out by the machine that analyzes me. So just to show you guys what sort of information gets analyzed, I took some photos of the papers shown below. Timeline for ya'll to see my progress!

July 30, 2012
143.8lbs - 16.1% bodyfat

August 15, 2012
141lbs - 14.6% bodyfat


August 28, 2012
139.4lbs - 13.8% bodyfat


September 6, 2012
138lbs - 13.2% bodyfat


September 18, 2012
136.6lbs - 9.6% bodyfat


Chest day video with my fellow wolfbrah Daniel Keovongsa



pix







Friday, August 31, 2012

End of August Updates.

Logging some body fat and weight changes from my measurements at Power-Ful.
July 30, 2012 - 16.3% body fat, 143.8lbs

August 15, 2012 - 14.6% body fat, 141.0lbs

August 28, 2012 - 13.8% body fat, 139.4lbs
Picture update from 08/30/12


The girlfriend loves the underboob. Still in my cutting phase. Can't wait to bulk!

08/31/12
Some new aesthetic goodies came home.


Walden Farms 
Syrups - Pancake, Chocolate, Caramel.
Spread - Apple Butter, Strawberry

All calorie free. Which means I can slap on as much as I want since there's no macronutrients. :)


Iron Man and I approve of BSN supplements. Delicious supps!

NEW Syntha-6 ISOLATE - Flavor: Vanilla Ice Cream
-Post workout whey isolate for fast digesting protein.

Syntha-6 Protein Blend - Flavor: Chocolate Chip Cookie Dough
- Meal replacement for those times where I'm to busy at work to eat or used as an anytime shake.

Amino X - Flavor: Watermelon
-Anytime BCAA, however I just purchased it because it's so dang delish.

N.O.-Xplode - Flavor: Blue Rasperry
-Pre-workout for those days where I need an extra kick

As I said in one of my older posts, supplements are NOT necessary. I buy them because they are convienent for times where I need them and also because for the simple reason that they are DELICIOUS. 

With protein powder I'm pretty simple-minded. I just buy whatever tastes good. If you're like me than I recommend BSN or INTEK. DYMATIZE's Cinnamon Bun casein is hands down the best tasting casein ever though. :)



Monday, August 27, 2012

Can't wait to bulk!

An excellent video discussing maintaining strength & increasing strength on a caloric deficit. Wish I had seen this sooner before I started my cutting phase. Many more informative videos can be found at www.youtube.com/flexforall2. If you guys haven't heard of Matt Ogus, you NEED to check out his channel and facebook page @ www.facebook.com/flexforall. He's also the one that has introduced IIFYM(If It Fits Your Macros) to me and has made a big impact in changing my perspective of lifting and eating.


Also just wanted to say that I may be starting my bulking phase either September 25th or October 9th. Why on these days? Because they are the days where I'm not busy with work or school so that I'm able to head to Power-Ful up in Mission Viejo to get my weight and body fat percentage checked with this awesome machine. It'll also give me some more time to lean out. I would say that my current frame is lean enough to start the bulking phase as I have stripped off a LOT of fat as seen in my before and after pictures. But just to be sure I'm going to cut for a few more weeks. I decided to not keep cutting all the way through with my brother because I'm not competing like he is so there's no need for me to get THAT shredded. This time I won't make the mistake of the "see-food" diet(eating everything you see. I'm going to be at a caloric surplus of 100 for the first 2-3 weeks to see if I make any weight gain off that. Every 2 weeks I will be heading to Power-Ful to monitor my stats. Goal is to increase muscle mass while still trying to keep bodyfat levels low. Let's hope this goes well! It's all about trial & error!  
For those that weight train and want to keep track of your progress or see mine, make a blogspot if you haven't already done so and follow/subscribe to mine @ http://vegetadang.blogspot.com/ and also subscribe to my youtube account www.youtube.com/saiyanaesthetics


Saturday, August 25, 2012

Frequently Asked Questions & Photo updates!

Got some real updates for you guys. This post is my longest one so bare with me. I'm just here to help. First off, as some of you may know, I have been doing IIFYM(if it fits your macros) for about 2 months now. Visit www.iifym.com if you don't know what it is. I can honestly say that it is the smartest thing I have ever done in getting results. I use the calorie calculator(http://www.freedieting.com/tools/calorie_calculator.htm) to figure out my maintenance macros, and go under it by 150-200 to be at a deficit in order to lean out. It's been working out incredibly. I've been to a fitness center known as Power-Ful up in Mission Viejo to get my body fat percentage checked up every 10-14 days through a truly legitimate machine that measures bone mass, fat mass, water mass, and muscle mass. It's an insane technology. I have lost body fat, increased water in my body(good thing) and maintained muscle mass while on this cut. I am PROOF that IIFYM WORKS. I can eat whatever I want as long as it fits into my macro needs. After the picture of Phyman and I have been posted on facebook along with the aesthetic wolf pack picture, I have received an endless amount of messages from people who want to change their lifestyle. I do not have time to answer each and every single messages as it's been overwhelming. I'll do my best to answer all your questions here.


Frequently asked questions:

Q: What are macronutrients(macros)?
A: Macros are the main compounds that provide calories & energy. Such as Carbohydrates, Protein & Fats.

Q: What are micronutrients(micros)?
A: Vitamins & Minerals from vegetables and fruits.

Q: What is a caloric surplus?
A: It is when you are going above your daily caloric needs in order to gain size whether it'd be fat or muscle. Just depends on how you set your macros.

Q: What is a caloric deficit?
A: The opposite of a surplus. When you are getting in less calories than your maintenance caloric needs.

Q: What is IIFYM?
A: Simply put, it's a way of eating whatever you want, as long as it fits your macronutrition(carbs, fats, protein). Learn more at www.iifym.com. You will be at a caloric surplus if you're bulking, and a deficit when you are leaning out.

Figure out your maintenance with calorie calculator:

Your macros with:

Also I highly recommend using www.myfitnesspal.com to keep track of your macros. It is truly the simplest way you can keep up with your macros and watch what you eat. If you can't find nutrition facts for what you're eating on myfitnesspal, don't bother eating it. But it usually has everything you need. There is also a myfitnesspal app for smart phones. Be sure to download it. 

IMPORTANT: When your weight goes UP or DOWN, you will have to update the calculator so that you can find where you're supposed to be for calories. So keep track of your weight! Get your bodyfat checked every 10-14 days!

Q: How do I figure out how much of a surplus/deficit I need to be at?
A: This really depends on an individual.
For those trying to bulk, I say 150-300 calories above maintenance caloric needs. The faster you're gaining weight, the more likely that you're weight is actually coming from fat. So the slower you take it the bulking process, the better.

For those trying to lean out, 150-200 calories under maintenance if you're trying to maintain muscle mass while losing fat. The faster you're losing weight, the more likely you're also losing muscle mass.

Q: How do I know what percentages to set my Protein, Carbs, and Fats at?
A: Truth is, there is no magic percentage. Different things will work for different people. This is something you really need to figure out through trial and error and find out what works best for you. Personally for ME. I'd like to have carbs at 45%, protein at 35%, and fats at 20% during a cutting phase. This is what I found to work best for me. I haven't started my bulk phase yet so I don't know how these percentages will be for me once I start. But like I said, Trial & Error.


Q: Are supplements necessary?
A: No. They are exactly what they are. a SUPPLEMENT to your diet. If you're lacking something that you need, they will help you. They are also VERY convenient to use for meeting your macros.

Q: Why do you add carbohydrates to your post-workout shake and what kind do you use?
A: I do it to replenish my glycogen stores and for better recovery. I have used Waxy Maize, Dextrose, and Carbogain(maltodextrin). My favorite has been Dextrose because it mix's easier with my protein shakes and it sweetens it a bit.

Q: What brands of protein do you buy and why?
A: Optimum Nutrition 100% Gold Standard Whey because it's the best bang for your buck.
 BSN Syntha-6 or Intek Evolution because it's delicious.

Q: Is it necessary to do cardio to get leaner?
A: No, I am living proof that you don't need cardio to get leaner. Just putting yourself at a caloric deficit and working out is enough. Cardio however is good for your heart and for building your endurance. More endurance = better weight training performance.

Q: How long do your workouts last?
A: 40 minutes minimum, 60 minutes maximum.

Q: What does 'mirin/'mire mean?
A: short way of saying admiring or admire.

Q: How often do you hit abs?
A: Maybe once or twice a month. I don't do them often because I don't like them being sore on days where I squat and deadlift.

Q: Isn't ATG(ass to grass/ground) bad for your knees?
A: Stop believing in broscience. The people who tell you this are people with big egos who try to go heavy and don't want to go lighter to achieve full range of motion. Everyone I've trained with including myself has gone ATG with our asses right beside our ankles. No knee issues. Even in the olympics and SOME powerlifting contests have athletes going ATG. So the answer is, quit being a lil bish. Drop the weights and your ego. You'll get more respect going full range with lighter weights than going heavy and not even getting parallel.

Q: Does weight lifting stunt growth?
A: ....Once again, broscience. Do you realize that there are many bodybuilders over 6 ft tall? Arnold Schwarzenegger himself has been lifting since he was 15 and Jeff Seid has lifted since he was 12. Seriously, do research. Stop believing in broscience and use your head. Your height is given to you by genetics.

Q: Is touching your chest with the barbell/dumbbell while benching necessary?
A: Not exactly. But the more the stretch the better in my opinion. And my mentality has always been, "If you want to be strong, be strong throughout the full range rather than just a portion of the range." I would recommend at least going pass 90 degrees just to activate more fibers.

Q: Why do you do weighted dips instead of decline presses?
A: I don't like feeling light headed and having a lot of blood rushing to my head for lying on a decline. Plus I get a better range and stretch from my dips. Both exercises are excellent for building lower chest though.

Q: How often do you workout and how many days do you rest?
A: I train for 5 days a week and take 2 days off.


Q: What is your training regimen? Sets & Rep range?
A: I'm always changing what I'm doing to fit my goals. Heavy weights with low reps for strength training and muscle density. Higher volume sets & reps for hypertrophy. And there are days where I combine Heavy loads + hypertrophy. It's changes every few months so I can't give an exact regimen. 

Q: How long have you been lifting?
A: On & off since August of 2008. But I didn't know what I was doing until September of 2011. I've been consistent since September of 2011. I still have a lot to learn but I've learned a lot.

Q: How should I approach a bulk phase?
A: I personally would only start a bulk phase if I had a single digit body fat. (5-8%) Otherwise I recommend stripping as much fat as you can first until you're at a single digit bodyfat %. That way when you begin your bulking phase, you can bulk with a leaner frame which will in turn make you look more aesthetic and you will know how much muscle you've actually had on you to start off with. You would need to be at a caloric surplus for a bulk phase and you will be needing a lot of protein(1.2-1.5g x bodyweight is recommended). Count your macros but don't go to high on your surplus otherwise you'll just create additional fat soluble cells which basically means your body will be able to carry and hold more FAT(not what you want.) When fat soluble cells are created, they are there FOREVER. Which means you'll be able to store fat faster and easier than someone who has always been leaner. This is why I recommend bulking with a low bodyfat %. Weight training should be kept short because you don't want to be burning as much calories. Longer weight training sessions = increase in cortisol = decrease in testosterone = hinder full potential of protein synthesis. This is why I keep my workouts within 40-60 minutes.

Q: What do you think of pre-workout supplements?
A: I love them. Don't NEED them, but they do help. Gives me the energy and focus that I need and really good pumps. I've been working 11 hours straight a day for the pass 5 days and I immediately head to gym right after, so the extra kick comes in handy.

Q: What do you think of BCAA supplements?
A: Some of them taste good. But you don't need them. There's already added BCAA's in protein supplements.

Q: What is leptin and what does it do?
A: Leptin is a protein produced by fatty body tissue. It regulates hunger, food intake and energy expenditure. When you're on a cutting/leaning out phase, the caloric deficit will eventually slow down your metabolism. Leptin sends the signal to you by having you feel cravings and hunger. When leptin levels become really low, you'll end up making little to zero progress on your fat loss. A refeed day should be taken place to kick start your leptin and bring your metabolism back up. I do this once a week. It works, it's science, it helps.

Q: What is a refeed day?
A: A refeed day is a day in which you up your carbs and put yourself at a caloric surplus to bring leptin levels back up and get your metabolism going again. There's been a debate between bringing up your carbs by 20-50% or by 50-100% of your carbohydrate macro needs in order to kick leptin levels back up. I personally do the 50-100% I've had no problem with it and it allows me to enjoy my pop-tarts and fat free+sugar free angel cakes. So for example if my carb macros were set to 250 for my deficit. I would eat 375-500g carbs on this day. I bring my fat grams down by 10 and protein down by 5g on this day as well.

I will update more Q & A when I remember what others have asked me of when I get new questions. Please read my blog before you ask me questions. I don't like repeating the same thing over 9000 times to every message I get. If you can't find the answer you need here, ask me at www.facebook.com/neildang or www.facebook.com/aestheticwolfpack. Also, subscribe to my blog here and comment below. You all have the capability to read, otherwise you wouldn't be using the internet. Doing research does wonders. There's always a lot to learn so keep an open mind, experiment around, try new and different things, find what works best for YOU. Because different things work better for different people. If you've been hitting a plateau, you need to figure out what you're doing wrong. Whether it is lack of sleep, improper dieting plan, not counting macros, doing the same workout routine over and over, lifting the same weights, etc. Get your bodyfat and weight checked often(Every 10-14 days). I recommend getting your body fat checked by the same trainer or same system everytime you check it. Because sometimes different trainers and different machines have their own method of doing things. Stay consistent, train hard, be healthy, be happy.



-Neil Vegeta Dang

Now here are some pictures for you to 'mire or hate. :)

Leg progress. 
Before: 163lbs - September 26, 2011 After: 143lbs - August 3, 2012



08/22/12
My younger brother Phyman and I were just 'mirin ourselves. So we figured we should take some shots for others to 'mire with us. 


08/23/12
Got together with some of the guys from our Aesthetics Crew/Aesthetic Wolf Pack and decided to take pictures for fun since it's rare that we all have the same availability. Our crew vs. twilight's wolf pack. Come at us Taylor Lautner!




Friday, August 3, 2012


My Transformation Video: Journey to Aesthetics 


I am still a work in progress, but I've definitely come a long way.

Thank you for all those who have inspired me, kept me motivated, trained with me, pushed me, and share this journey with me. 






Don't forget to subscribe to www.youtube.com/saiyanaesthetics






Wednesday, August 1, 2012

Human Flag & Muscle Up tutorial

Got some messages from friends asking for tutorials. So here it is! Enjoy and remember to subscribe!

youtube.com/saiyanaesthetics

HUMAN-FLAG TUTORIAL


MUSCLE-UP TUTORIAL

                          


Random pic

Sunday, July 29, 2012

Logging macro, deadlift day, & random pic



Ryu and Phyman's 3rd Cycle(3rd month) of 5/3/1 Week 3
Neil's 1st cycle/1st month of 5/3/1 Week 3

Ryu: 360lbs x 2 reps
Phyman: 320lbs x 2 reps
Neil : 320lbs x 7 reps

This is NOT a how to video. This is for us to log and learn from ourselves. We're just sharing our progress.

Great back workout today. Hit 320lbs deadlift for 7 total reps on my 1+ set of deadlifts..pretty far from a 1+ set.

Macros for the day:

Totals
- Calories: 2,157
Carbs: 260
Fat: 48
Protein:168


*07/30/12 macros

TotalsCal:2,134C:265F:47P:170

Saturday, July 28, 2012

07/27/12 Chest day & Macro logging





Now I know 5/3/1 is supposed to be for flat barbell press, but I've adjusted it to make the numbers work for incline dumbbell since the upper chest is my priority. Weighted dips has gone up 10lbs since June 23rd. Went from 125lbs for 4 reps, now at 135lbs for 3.


^add me on facebook if you don't already have me to view the video.

https://www.facebook.com/neildang


07/27/12 Friday Macro Totals
Calories: 2,111
Carbs: 257
Fat: 48
Protein: 170



*07/28/12 Saturday Macro Log*
 TotalsCalories: 2,148, Carbs:256,Fat: 52,Protein: 171


Friday, July 27, 2012

Fail Keto Diet & stopping 5/3/1 till Bulk phase.

So after my 1st cycle is over, I think I will discontinue the 5/3/1 program and restart it when I'm on a bulk. I feel that at a deficit, it just isn't going to work out. Rather, I'll probably be aiming for hypertrophy until I get to a good low body fat level, which probably won't be for hopefully 11 weeks. About 2-3 weeks ago I was at a keto diet, something I shouldn't have done. Good way to lose fat, but worst way to maintain muscle while doing so. Glad I got my carbs back in now. I feel like I'm getting really smaller than I already was. But hey, that's cutting for ya. Slowing down my weight loss so I can maintain more muscle while leaning out. I can't wait to bulk up, and bulk up properly.

Random picture of my friends and I.

 

Thursday, July 26, 2012

Logging Macros




BreakfastCaloriesCarbsFatProtein
Optimum Nutrition 100% Whey Gold Standard - White Chocolate, 31 g1204124Ico_delete
Market Pantry - 100% Egg Whites, 15 Tbsp1250025Ico_delete
Nature's Pride - 100% Natural Whole Wheat Dsf - 100% Whole Wheat Bread, 2 slice (43g)22042210Ico_delete
Jif - Natural Low Sodium Creamy Peanut Butter***, 1 Tbsp95484Ico_delete
Market Pantry - Frozen Strawberry Banana, 1 cup (140g)801902Ico_delete
Smucker's - Sugar Free Strawberry Preserves, 1 Tbsp.10500Ico_delete
Nature Made - Fish Oil 1200mg - Omega 3 - Supplement-May Reduce Coronary Heart Disease Risk - Premium Softgels, 2 softgels25031Ico_delete
Add Food
675741466
Lunch
Costco - Norco Ranch Extra Large Eggs, 4 egg32002028Ico_delete
Nature's Pride - 100% Natural Whole Wheat Dsf - 100% Whole Wheat Bread, 2 slice (43g)22042210Ico_delete
Jif - Natural Low Sodium Creamy Peanut Butter***, 1 Tbsp95484Ico_delete
Smucker's - Sugar Free Strawberry Preserves, 1 Tbsp.10500Ico_delete
Add Food
645513042
Dinner
Tyson - Kirkland Package - Boneless Skinless Chicken Breast, 4 oz1100225Ico_delete
Rice - Brown, medium-grain, cooked, 1 cup2184625Ico_delete
Add Food
32846430
Snacks
Fruit - Watermelon Chunks, 5 ounces401100Ico_delete
Fruit - Watermelon Chunks, 5 ounces401100Ico_delete
Intek - Evolution Isolate Blue Ice, 1 Scoop1300130Ico_delete
Now Sports - Dextrose Powder - Dextrose Powder, 6 Level Tablespoon (10g)2105400Ico_delete
Fruit - Watermelon Chunks, 5 ounces401100Ico_delete
Nature Made - Fish Oil 1200mg - Omega 3 - Supplement-May Reduce Coronary Heart Disease Risk - Premium Softgels, 2 softgels25031Ico_delete
Add Food
48587431
Totals2,13325852169

Carbs: 260
Protein: 170
Fat: 50

Carbs were under by 2g, protein by 1, and fat over by 2. 
-5 or +5 of the desired macros are fine for me. So today worked out well. :)

Wednesday, July 25, 2012

Calculating Daily Macros

So right now my goal is to lean out. For a while I was just maintaining, but now I have the motivation to just get moving and start making "alllll kinnnddddssss of gainssss!"

I'm going to be listing EVERYTHING I consume today to check my macros. You guys can just ignore this post as it really is for just me. As the day progresses I will keep updating and I will post my total macros at the end of the day.

*NOTE* When cutting you do NOT have to meet each macro to the EXACT numbers. Just try not to go above it, although it is OKAY if your macros are at 5g above or below the required amount. Each individual will have different numbers to meet. My CURRENT macros will be based on a 2170 calorie diet which is under my maintenance calories by 124 according to this calculator. http://www.freedieting.com/tools/calorie_calculator.htm Macros will change when body weight changes. I currently have my macros set at Low Fat,  approx 45% carbs, 35%protein, and 20% fat.


Your macros can be figured out using this http://www.freedieting.com/tools/nutrient_calculator.htm


Macros to Meet
Carbohydrates: 260g
Protein: 170g
Fat: 50g
Calories: 2170


07/25/12 Macro Total:
Carbs: 259.02g
Protein: 166.86g
Fat: 55.2g
Total Calories: 2202.82

Edit: 1:39AM, so I pretty much got to the macros I wanted to be at. :) Still at deficit, just went a little over by fats however.. but overall I'm satisfied.


I had set my macros this way because in my opinion it's a good percentage to maintain muscle while losing fat, keep a good energy level, and to keep strength levels steady. And also it still allows me to be at a calorie deficit.

Meal 1:
1 1/2 scoop Optimum Nutrition White Chocolate Whey Protein
 2 slices Sara Lee's Whole Wheat
1 tbsp JIF natural peanut butter
1 tbsp Smuckers Sugar Free strawberry preserves
2 softgels of fish oil

Carbs: 40.5g, Prot: 47g, Fat: 14.5g Calories: 420


 







Meal 2: 
4 oz Tyson Chicken Breast 
1 cup medium grain brown rice, cooked
Carbs: 45.84g, Prot: 28.52g, Fat: 3.1g, Calories: 328


 

Meal 3 & Meal 4:(same as meal 2)
4 oz Tyson Chicken Breast 
1 cup medium grain brown rice, cooked
Carbs: 45.84g, Prot: 28.52g, Fat: 3.1g, Calories: 328

Snacks:
8 fl oz orange juice
1 medium banana
Carbs: 81g, Protein: 6.3g, Fat: 11.4g

Meal 5:
4 NorcoRanch Large Eggs
Carbs: 0g, Protein: 28g, Fat: 20g



07/25/12 Macro Total:
Carbs: 259.02g, Prot: 166.86g, Fat: 55.2g  
Total Calories: 2202.82