Road to Awesome

[Ethan]

Hey everybody. I'm Ethan. I have a log in S and C, but it's time to be more serious about diet. Right now, I'm making a handful of adjustments, once those are super consistent I'll start being more scientific.

General stats:

-21 years old
-5'8"
-178-185lbs, way too much BF. I'd guess 20.
-Judo player
-I like to lift

Goals:

-Get super consistent with this very basic plan
-Continue to get strong
-Become super sexy
-Eventually, I'd like to have 12% BF and stay around 175-180lbs. This will require more specialized diet, but for now, here's my basic plan.

AM: Two eggs, 4 strips of bacon, 16oz. water, black coffee

Noon: Chicken or beef, with a salad. I use those natural spring mix things. Kill a big tub in 3 days.

PM pre workout: Protein shake. This is around 3:30 on lifting days and around 5:15 on judo days.

Night: Loosest meal of the day. Usually the only time I eat non-veggie carbs, and it's usually from sweet potatoes, etc. Last night was roast beef, baked potatoes, carrots, cabbage.

I think this is a good start but I'm happy to receive input.

 

[Ethan]

Morning

-2 eggs
-3 strips of bacon
-16oz water
-Small coffee

Noon

-Chicken breast
-Big handful of mixed green salad
-Handful of Almonds

Pre Training

-6oz Water
-Protein drink with milk and instant coffee

Post Training

-Guacamole and some pita chips

Notes: fuck. I was starving. At least it's avocados and stuff.

Night

-Chicken salad with quinoa and fruit and stuff.

 

[Ethan]

AM

-Egg fritada thing I made last night. I think it's a better choice. Easier to digest anyway.
-16oz water.
-Black Coffee

10 AM

-Black Coffee.

Note: work provides coffee and muffins and fruit one day a week. I try and avoid eating any of that stuff.

Noon

-Chicken quinoa salad, a lot
-6oz milk
-12oz water

Pre Judo

-Protein shake

Night

-2 burgers, with bacon and cheese. Right after training Judo. They were good too.

Note: I do light oly practice at around 15:30 on Tues and Thurs but I don't eat beforehand cause it's light.

 

[Sarumyan]

Since we started out together, I am quite interested in your progress. Good luck, I will chip in from time to time.

Also was a Judoka when I was a kid ).

 

[Ethan]

Thanks dude!

I started Judo too late to ever be really high level, but I have fun and I've won a couple medals so that's all I can really ask for. Hoping my game comes together a bit more soon.

 

[Ethan]

Morning

-Slept in, skipped breakfast, almost starved. Hate being hungry at work.

Noon

-16oz water
-Chicken quinoa salad
-Guacamole

Pre Training

-Protein drink, just chocolate milk and powder

Night

-Fish tacos. Lots of vegetables and stuff, but the fish was fried so probably not such a great meal choice. Tasty though.

 

[Ethan]

Competing early April now. Don't give a shit about weight class. Only going because the host club has a bunch of senior fighters, and senior fighters are hard to come by. Hoping to get 5-6 matches out of it with reasonably sized guys.

 

[golvmopp]

Glad to have you on board, brah

 

[Ethan]

Thanks golvmopp. I need to stop being fat.

 

[Ethan]

Weight this morning: 182.5lbs. This is down around 3lbs from 2 weeks ago. I definitely feel better too.

Morning

-Egg fritada thing
-12oz water
-Black coffee

Noon

-Chicken quinoa salad

PM, Around 14:00

-Black coffee
-Protein bar

Pre-Training

-Protein shake
-Ton of water, close to 20oz

Night

-Fish Taco
-Biggest pork chop I've ever seen.

I'm still eating the pork chop. Holy fuck its good.

 

[Ethan]

Weight this morning: 182.6lbs

Morning

-8oz Water
-Egg fritada
-Black coffee

Noon

-Pulled Pork sandwich (cheat meal at a restaurant)
-16oz water

Pre training

-Protein Bar
-Black Coffee

Night

-Pad Thai. Holy fuck, worth it. So good.

 

[KidAlchemy]

Good stuff, Ethan. Good luck with not being fat, I know how that's like.

 

[Ethan]

Weight this morning:

Morning

-Slept in, skipped breakfast

Noon

-2 eggs
-2 pieces of back bacon

Night

-All of the Chinese food.

Not a good day for clean eating.

 

[Ethan]

Er, now I feel like a twat. I did some basic math.

My caloric output on Monday, Wednesday and Friday is around 805kcal from lifting at a guess. Consuming 2154 calories daily or thereabouts so that's around a 1400kcal surplus.

Tuesday and Thursday, I'm estimating that I'm killing around 1900kcals doing Judo, which puts me at a 137kcal surplus.

Anyone want to give me some input on these numbers?

 

[Sarumyan]

That was confusing.

You are also missing the calories that you body burns at rest during the day, without exercise, or BMR. That will be around 2000k for your size - check calculators.

Its very very unlikely you are burning so much from doing weights or Judo, unless you absolutely killing yourself in the gym.

 

[golvmopp]

BMR is not TDEE. If anything, you need to multiply your BMR with 1.2 - this equals an ordinary "sitting on your ass at home and doing minor chores and errands"-expenditure. Then, on top of that number, you add the calories burned from exercise. For example me, on a regular day when I bike to school and lift weights: BMR (2226)*1.2= 2650-ish + bike ride to campus both ways (370) = 3020 + two hours of weightlifting ~750 = 3770kcal in one day.

There isnt a chance in fuck that you eating 2150 kcal puts you at a 1400kcal surplus, even if you were in a coma. Back to the drawing board and crunch numbers!

 

[Ethan]

I didn't even consider BMR.

So...add BMR to add calories burned, subtract expenditure, and that should give me a better idea?

This nutrition thing is confusing and the research is so dry and boring.

 

[Ethan]

Alright.

BMR is 1907.96 according to a calculator I found online. Multiply that by 1.2, and it's 2289.

That puts me slightly behind BMR, not accounting for any training at all.

Upon further research/reflection, Judo seems to account for roughly 1400kcals expended and lifting around 700.

 

[Ethan]

Fuuuuck this is confusing. Going to log everything I eat for at least 2 weeks and see what happens. Using the "myfitnesspal" thing

 

[golvmopp]

Alright.

BMR is 1907.96 according to a calculator I found online. Multiply that by 1.2, and it's 2289.

That puts me slightly behind BMR, not accounting for any training at all.

Upon further research/reflection, Judo seems to account for roughly 1400kcals expended and lifting around 700.

Now you're on the right track. Numbers I found for lifting vary from 300kcal/hr for "low to medium" intensity to double that for high intensity.... whatevrr that means.