need a little help plz

[drdeath613]

i need help plaining a diet and how times a day i need to eat im trying to cut back bf% cuz im up to 24% now yes i know diet alone wont do it cardio need to be in there i buy lots of chicken boneless skinless and tuna white rice green beans any tips would be great

[SwoleCat]

STICKIES ATOP THE PAGE.

Read those, construct a solid plan of attack, present here for critique.

~SC~

[drdeath613]

thxz swole ill do that

[drdeath613]

ok im think of doing this help me out if u see fit

meal 1 : 2 egg whites 1 whole egg 1/2 cup oatmeal

meal 2 :whey protein shake plain tuna half can

meal 3 : green beans or corn 2 chicken strips

meal 4 : protein shake double dose

meal 5 : green beans or corn chicken breast or fish 1/2 cup of rice

meal 6 : shake

and remember im trying to lose bf fast as i can also think of takeing some dnp to help out

[SwoleCat]

I'd have to say the 15 mins you utilized to look over the information were not too productive. You've got errors everywhere, check the CUTTING sticky again.

DNP ? Hahhaah, never mind, I won't even go there.

You'd be wise to get a solid dietary plan and run it for about 2-3 months before you resort to a compound made to blow up dynamite.

I've gotta run, very busy weekend here........

~SC~

[drdeath613]

as always swole u the man ill go back and read it again thxz for your time

[drdeath613]

ok lets try this


Breakfast 9am
5 hardboiled eggs 3 w/yolks, 2 whites CARDIO DAYS
5 egg whites and 1/2 cup of oatmeal with splenda and cinnamon NOn CARDIO DAYS
cup of green tea with splenda
multi vit, 500 mg vit c, 10 g of creatine (days I don't lift)

10 am
Whey protein shake scoop of protein with 1 tbsp of Flax

Lunch 11 am
1 4oz chicken breasts
2 tbsp of natty pb

Snack 1:30 pm
can of tuna with full fat mayo
500 mg vit c

Dinner 5 pm
full checken breast with 1/2 cup of rice

Lift (m,t,th,f)

Post Workout 6 pm

Whey protein shake mixed with 100 g of Dextrose

Post-Post Workout 6:45 pm
1 4oz chicken breasts
baked potato with pepper
500 mg vit c, 10 g of creatine

Evening Meal days I don't lift in place of PPWO meal 6:45 pm
1 4oz chicken breasts
2 tbsp of pb


Bedtime meal 10 pm
whey shake with 1 tbsp of flax

[SwoleCat]

QUICKLY BEFORE I GO IN CAPS...........

ok lets try this

MAKE SURE YOU HAVE CARDIO IN THE A.M. FOR OPTIMAL FAT LOSS RESULTS. 65-75% MHR, 40-45 MINS.

Breakfast 9am
5 hardboiled eggs 3 w/yolks, 2 whites CARDIO DAYS
5 egg whites and 1/2 cup of oatmeal with splenda and cinnamon NOn CARDIO DAYS
YOU DON'T HAVE TO HAVE CARBS ON ANY DAY AT ALL, BUT YOU CAN IF YOU WISH. I'D ACTUALLY HAVE THE OATS ON THE DAY YOU PERFORM THE CARDIO, BUT WAIT 30 MINS AFTER CARDIO TO BEGIN EATING THE OATS AND WHATEVER PROTEIN YOU EAT W/IT. FAT IS NULL.........
BY DOING THIS, YOU RIDE THE WAVE OF LIPOLYSIS FOR 30 MINS OR SO AFTER THE CARDIO, THUS CONTINUING TO BURN FAT. THAT STOPS AT ABOUT THE 30-45 MIN MARK ANYHOW, SO TO REPLINISH ANY GLYCOGEN U MAY HAVE LOST W/YOUR CARDIO (SOME DOES GET DEPLETED) A BIT OF OATS WILL HELP HERE, AND WON'T HURT FAT LOSS.

SOME DO BETTER W/PURE FAT AND PRO, SOME CAN HAVE CARBS. SEE WHERE YOU FIT, TRY BOTH.

cup of green tea with splenda
multi vit, 500 mg vit c, 10 g of creatine (days I don't lift)

10 am
Whey protein shake scoop of protein with 1 tbsp of Flax

Lunch 11 am
YOU HAVE TO MOVE THIS TO LATER, OR MOVE YOUR 10 A.M. MEAL EARLIER........1 HOUR IN BETWEEN IS TOO MUCH CONSOLIDATION.

1 4oz chicken breasts
2 tbsp of natty pb

Snack 1:30 pm
can of tuna with full fat mayo
500 mg vit c

Dinner 5 pm
full checken breast with 1/2 cup of rice

OMIT THE "DINNER" AND LIFT AFTER THE "SNACK" ADJUST THE FIRST FOUR MEALS AS SUGGESTED TIME - WISE.


Lift (m,t,th,f)

Post Workout 6 pm

Whey protein shake mixed with 100 g of Dextrose

Post-Post Workout 6:45 pm
1 4oz chicken breasts
baked potato with pepper
500 mg vit c, 10 g of creatine

Evening Meal days I don't lift in place of PPWO meal 6:45 pm
1 4oz chicken breasts
2 tbsp of pb

ALL ABOVE ARE GOOD, JUST MAKE SURE YOU HAVE A MEAL OF FAT/PRO INSTEAD OF THE FIRST PWO SHAKE AS WELL.


Bedtime meal 10 pm
whey shake with 1 tbsp of flax

YOU DON'T REALLY NEED THE FAT/PRO OFFERING AFTER THE TWO PWO MEALS, IF YOUR LAST PWO MEAL IS ABOUT 1 TO 2 HOURS BEFORE BED.

MAYBE A 2 A.M. "SHOT" OF SOME HYDROLIZED PROTEIN BY ITSELF WOULD SUFFICE HOWEVER AS A BETTER OPTION!

Sh*t...............I'm late!!!!!

~SC~

[drdeath613]

thxz swole ill do that well cool ill make the changs and put it in my books to keep track thxz again for your time and sry to make u run late