Critiques wanted for new summer schedule...

[OSTIE]

Alright guys, schools finally done for the year. In about a week, I will be just working and thats it. This means I will have to change up my diet and workout plans. I think it may kind of be weird, that is why I am posting it for any tips to better improve it, thanks.

STATS:
6'2.5-6'3
195lbs
BF% 13 give or take

GOAL:
Get rid of friggin lower stomach fat. Its the only thing left and its so friggin noticable. My vains are starting to show in arms and upper thighs, the upper ribs on my sides are showing, BUT all the fat i have left just sits right below my FRIGGIN belly button. I think i have NO MORE than 10 more lbs of fat to lose

BTW, morning cardio will NOT be performed on work days because I will be working atleast 12hrs where I deliver furniture. All energy will be needed for this crap.

---------------------------------------------
Sunday, Wednesday, Thursday ( work 6am-atleast 6pm)

m1)
8 whites 1/2 cup oats

m2)
50gr of protein worth of jerky
*there are 5grams of sugar in this, what do you think?
should i add some efa's here? This will be eatin on the road while driving so a regular meal will not do

m3)
Large can of tuna w/ hotsauce and 1/4 cup almonds

m4)
Shake w/flax
*once again, I will be consuming this while driving so reg. meal will not do.


FIRST MEAL AT HOME
m5)
Large chicken breast, some form of complex carb(whatever i have at the time, oats, brown rice, etc)

m6)
some form of lean meat(50gr worth of protein) with 1/4cup almonds

m7)
shake with flax before bed

-----------------------------
Monday, Tuesday, Friday, *Saturday

A.M. cardio 45min-1hr at approx. 70% MHR

m1)
Shake w/flax

m2)
10egg whites, 2whole

m3)
Large can of tuna, 1/4 cup almonds

WORKOUT

PWO)
46gr protein, 80gr dextrose

M4)
Large chicken breast w/ either .5cup of oats or brown rice or yam(whatever is present in my pantry)

M5)
Lean meat (50gr protein worth) 1/4cup almonds

M6)
Shake w/flax

*Saturday is cheat day, so meal 5 may be replaced with cheat meal or it will remain same and a couple drinks with the guys will be utilized (hard alcohol only)

So this means that I will be performing only 4 days of cardio on the same 4 days that I lift. SO, I will be pushing my motivation to make sure im hitting closer to the 1hr range of morning cardio.

ALSO, on atleast one of the days I work, I will probably head out for a 4-5mile jog in the evening. YES it is not nearly as good as morning cardio, but it helps me relieve the stress from work and burn a couple extra calories. Based on my workday diet, Will this cause muscle burning (mind you its a slow jog so heart rate will still be in target zone)??


Thanks for bearing with the long post, any advice appreciated,

-ost

[tonight]

I'm thinking that you may be overdoing it with the cardio. I mean, 70% max. heart rate for 45 minutes is too high. The goal of doing cardio first thing in the morning is to burn fat, not muscle. If you work out at too high an intensity, which it seems you may be doing, you will be burning more muscle than fat. A common rule of thumb is that if you can't hold a conversation during your cardio, you're over-doing it. So my suggestions would be to lower the intensity to that level and also keep the time to 45 minutes at the most just in the morning. It seems like taking a jog in the evening would DEFINATELY be over-kill since your job moving furniture is a cardiovascular work-out in and of itself.

And also, I would skip the alcohol, especially the hard alcohol all together. It is common knowledge taht alcohol has a very negative effect on the fat-burning process, and that may certainly be one of the villans in your efforts to rid yourself of your excess stomach fat:

"For several hours after drinking the vodka, whole body lipid oxidation (a measure of how much fat your body is burning) dropped by 73%."
( http://www.bodybuilding.com/fun/md19.htm )

[OSTIE]

I'm thinking that you may be overdoing it with the cardio. I mean, 70% max. heart rate for 45 minutes is too high. The goal of doing cardio first thing in the morning is to burn fat, not muscle. If you work out at too high an intensity, which it seems you may be doing, you will be burning more muscle than fat. A common rule of thumb is that if you can't hold a conversation during your cardio, you're over-doing it. So my suggestions would be to lower the intensity to that level and also keep the time to 45 minutes at the most just in the morning. It seems like taking a jog in the evening would DEFINATELY be over-kill since your job moving furniture is a cardiovascular work-out in and of itself.

Well for optimal fat burning, you are supposed to be at 65-75% MHR. And yes, not only can I talk while at this heartrate, but I can drink my water and change the channel from sportscenter to music videos while walkin on the treadmill all at the same time, lol. (this is not a cut, im just jokin around bro)

As for the jog, I guess I do not know exacty what my heart rate is, but im pretty positive it also falls in the optimal zone. My friend runs marathons and has a pretty high quality heart rate monitor. Maybe ill borrow it for just one day though, and analyze my heartrate to how fast I run a mile in to better judge.

You are right with the lifting and cardio same day thing. This is why I eat a pro/compled carb meal when I finish working: to help replenish anything I may have lost during work. I guess ill just collect more opinions on this and make my decision from there.

also, I would skip the alcohol, especially the hard alcohol all together. It is common knowledge taht alcohol has a very negative effect on the fat-burning process, and that may certainly be one of the villans in your efforts to rid yourself of your excess stomach fat:

"For several hours after drinking the vodka, whole body lipid oxidation (a measure of how much fat your body is burning) dropped by 73%."
( http://www.bodybuilding.com/fun/md19.htm )

I am very aware of the consequences of alcohol and how it takes the liver longer to digest leading to eventual fat gain. I plan on keeping this to a bare minimum, however, When i first started this serious cutting where I took dieting, cardio, and lifting all into consideration back in late january, my original goal was to look good while I get drunk in the summer.

Well, summer is now here and ive already lost 30lbs, granted now that ive been so serious, i view myself as more of a bodybuilder so my goals change, but I am not going to be hard on myself with a couple brandy and diet cokes. Most likely what ill do is save it up. For instance, me and all my guys are plannin a mini weekend vacation late july. I will probably stop drinking all together for a couple weeks up till then, then let loose, have fun and do whatever i want while on this vacation.

I appreciate the feedback bro and lookin forward to more tips from everyone else,

-ost

[daman1]

Everything looks solid. Good luck with everything!

Alright guys, schools finally done for the year. In about a week, I will be just working and thats it. This means I will have to change up my diet and workout plans. I think it may kind of be weird, that is why I am posting it for any tips to better improve it, thanks.

STATS:
6'2.5-6'3
195lbs
BF% 13 give or take

GOAL:
Get rid of friggin lower stomach fat. Its the only thing left and its so friggin noticable. My vains are starting to show in arms and upper thighs, the upper ribs on my sides are showing, BUT all the fat i have left just sits right below my FRIGGIN belly button. I think i have NO MORE than 10 more lbs of fat to lose

BTW, morning cardio will NOT be performed on work days because I will be working atleast 12hrs where I deliver furniture. All energy will be needed for this crap.

---------------------------------------------
Sunday, Wednesday, Thursday ( work 6am-atleast 6pm)

m1)
8 whites 1/2 cup oats

m2)
50gr of protein worth of jerky
*there are 5grams of sugar in this, what do you think?
should i add some efa's here? This will be eatin on the road while driving so a regular meal will not do

m3)
Large can of tuna w/ hotsauce and 1/4 cup almonds

m4)
Shake w/flax
*once again, I will be consuming this while driving so reg. meal will not do.


FIRST MEAL AT HOME
m5)
Large chicken breast, some form of complex carb(whatever i have at the time, oats, brown rice, etc)

m6)
some form of lean meat(50gr worth of protein) with 1/4cup almonds

m7)
shake with flax before bed

-----------------------------
Monday, Tuesday, Friday, *Saturday

A.M. cardio 45min-1hr at approx. 70% MHR

m1)
Shake w/flax

m2)
10egg whites, 2whole

m3)
Large can of tuna, 1/4 cup almonds

WORKOUT

PWO)
46gr protein, 80gr dextrose

M4)
Large chicken breast w/ either .5cup of oats or brown rice or yam(whatever is present in my pantry)

M5)
Lean meat (50gr protein worth) 1/4cup almonds

M6)
Shake w/flax

*Saturday is cheat day, so meal 5 may be replaced with cheat meal or it will remain same and a couple drinks with the guys will be utilized (hard alcohol only)

So this means that I will be performing only 4 days of cardio on the same 4 days that I lift. SO, I will be pushing my motivation to make sure im hitting closer to the 1hr range of morning cardio.

ALSO, on atleast one of the days I work, I will probably head out for a 4-5mile jog in the evening. YES it is not nearly as good as morning cardio, but it helps me relieve the stress from work and burn a couple extra calories. Based on my workday diet, Will this cause muscle burning (mind you its a slow jog so heart rate will still be in target zone)??


Thanks for bearing with the long post, any advice appreciated,

-ost

[dalcowbag]

[QUOTE=tonight]I'm thinking that you may be overdoing it with the cardio. I mean, 70% max. heart rate for 45 minutes is too high.

[SwoleCat]

Yeah, that one blindsided me too.......

~SC~

[daman1]

[QUOTE=dalcowbag]

I'm thinking that you may be overdoing it with the cardio. I mean, 70% max. heart rate for 45 minutes is too high.

naw. 65-75% max HR is perfect.

[dalcowbag]

naw. 65-75% max HR is perfect.

yeah i know i was just quoting. . nvm

yes 70% is fine lol

[OSTIE]

What do you guys think about that jerky that I consume while driving. 50grams of protein worth that has 5 grams of sugars?? Im not to sure about the sugars, any input? Also, would I need to add fats to this?

In a week or two when I get things rolling, I will brew up a big ass batch of homemade venison jerky so I wont have to worry about the sugars since I decide what goes in the batch, but until then, what do you guys think??

Thanks,

-ost

[dalcowbag]

yeah def include a fat with em. . .and i wouldnt worry about the 5 grams sugars, esp since you got that venison comin soon (mmmmmmmmmm)

[OSTIE]

yeah def include a fat with em. . .and i wouldnt worry about the 5 grams sugars, esp since you got that venison comin soon (mmmmmmmmmm)

Thanks, I was also thinkin about mixin it up by tryin those sealed tuna packets that have different seasonings. It seems I could easily consume those while drivin. Anyone recommend some good flavors?

Would the tuna with sunflower oil be a decent choice for pro/fat meal where I would not need to add any fat like I would if i just ate plain tuna?

Thanks,

-ost

[SwoleCat]

Beef jerky is a GODSEND........
I am going to make about 7lbs. of it this week.

Break out the food dehydrator, soy sauce, garlic powder, red pepper flakes, liquid smoke, and splenda! I make kick ass terriyaki jerky!!!!!!

~SC~

[Elliot]

Beef jerky is a GODSEND........
I am going to make about 7lbs. of it this week.

Break out the food dehydrator, soy sauce, garlic powder, red pepper flakes, liquid smoke, and splenda! I make kick ass terriyaki jerky!!!!!!

~SC~

how do you make jerkey please do tell.. i'm about to be done with school so i have very little to do..

[daman1]

how do you make jerkey please do tell.. i'm about to be done with school so i have very little to do..

likewise, I'd love to know as well.

[OSTIE]

Im interested in learning some new recipes as well.... I will also pull out some of my recipes and post one or two.

-ost

[SwoleCat]

It's so **** easy, it's absurd......

However, u have to have a food dehydrator, or it's tuna up the (__!__) for you.



I usually use skirt steak, or very thin top/bottom round. Slice into strips, or make whatever shape you wish. The key is to not make them very thick. You don't want the outside dry and great, and the inside raw...........yuck.

Anyhow, the marinade I use is as follows. After all the meat is sliced, I make sure there is enough marinade to totally cover all of the meat. I let it sit 24 hours, moving it around from time to time.

Soy sauce
Garlic powder
Liquid smoke
Red pepper flakes
Splenda

Make the above concoction to your taste, and make enough to cover "your meat".

After it's marinated for 24 hours, you plug in your dehydrator and get it going. A good day and a half to 2 days later, you've got your binge food!

~SC~

[OSTIE]

I used to love marinating, but it just takes to long for my impacient ass. No matter what mixes I use, lately, me and my pops just fire up a big grinder, take about 10lbs of venison and start runnin it through the grinder 2 times or so to get it real fine. Then we mix in our ingredients. Then we found this piece to place on the end of the grinder. It spits the meat out of the grinder in strips already, so all we do is just break it off depending on how long we want the jerky and place it on the dehydrator then hurry and break of another strip and repeat. Makes the process really fast.

-ost