Thread: Please critique my MID-LIFE PLAN
09-29-2004, 02:18 PM #1
Please critique my MID-LIFE PLAN
Hawkman's Mid-life Plan
32 years old
I have been working out since I was 14 years old. Despite lifting weights 5 days a week, lack of cardio and poor eating habits have put an extra 15 lbs of FAT on my frame over the past 4 years. I am married with two kids and until about 6 months ago I used that as my excuse to eat like crap and not to train as hard as I should. I was diagnosed with low Testosterone levels about two months ago and was recently prescribed TRT.
At 19 yrs old, when I was in the Marines, I was 200lbs and 7% BF… all natural. I don’t expect to get back like that, but I would love to get down to 12% BF and keep most of the muscle I have now.
200mg of Test-C every 4th Day
10mg of Nolva ED
.25 of Letro ED
I have Clomid and HCG for PCT
(All doctor prescribed)
9:00 am – ECA Stack & water
9:15 am – 1 hour on Treadmill (approx 70% of max)
11:00 am – 1 cup of Oatmeal / 3 egg white / cup of coffee / Water / Flax
12:30 pm – Protein shake (2-scoops of Whey Protein with ½ cup of low sugar OJ & ½ cup of water and ½ banana and 2 frozen strawberries.) B-12 vitamin.
1:00-2:30 pm – weight workout (drink lots of water during)
2:45 pm – Protein shake (2-scoops of Whey Protein with ½ cup of skim milk & ½ cup of water and ½ banana and 2 frozen strawberries…will add Dextrose.) Multi-vitamin.
3:30 pm – Chicken breast or lean steak or salmon steak with small sweet potato or brown rice. (Once or twice a week I sub this meal with a large Tuna fish sandwich on whole wheat bread with mini carrots)
Mid day snack – 20 plain almonds
7:00 pm – Chicken breast or lean steak or salmon steak with small sweet potato or brown rice with green veggies. (Sometimes I will add a romaine salad with Italian dressing)
9:00 pm - 1 cup of fat free/low carb frozen yogurt or hand full of almonds with lots of water and flax.
*I drink at least 1 gallon of water per day.
*I eat a cheat meal on Monday night; usually pizza and wings or pasta with turkey sauce and garlic bread.
*I drink a glass of Red Wine with dinner 3-times a week (mon/tues/wed)
I have been on this routine for two weeks and I’m already starting to see definition in abs and cuts in upper body and legs. I am not weighing myself, I want to go by the mirror for the first month or so, and then I will hit the scale and get the body fat re-measured.
I would love any and all comments about this plan. I’m not a kid so don’t worry about hurting my feelings. I am very good at taking advice and would really love some from the vets and gurus here on this board.
Thanks so much,
09-29-2004, 05:01 PM #2
check out the cutting sticky bro, you def need some EFA;s and PWO and PPWO meal
09-29-2004, 05:58 PM #3Originally Posted by Hawkman44
09-29-2004, 06:06 PM #4
OSTIE had great suggestions, I am not a veteran of the board but here goes anyway...I will tell you when I am leaning out, I cant eat but one serving of fruit a day (that would be 1 banana for example). I have to cut out all the breads, drink my protein shake at 7:00am (post morning cardio) then follow up with my 9:00 am breakfast. Fish is always a great choioce and not just Salmon but Talapia is good. I cant have red meat late at night so I eat mine earlier. I would Cut out the milk also. When you get to where you want you can add some stuff back in. Good luck to you, the science of the diet and figuring out what each persons body responds to without going insane is an art.
09-29-2004, 06:25 PM #5Anabolic Member
- Join Date
- Mar 2004
for a dude your size, i would eat more, if ya wanna save alll your mass. 3 eggwhites in the mornin wouldnt hack it for me, and im under 200. I also would throw in some protien with those 20 almonnds. I have no idea how much protien is in almonds cuz i don't eat'em but they have good fats in them.
if your gonna juice, then i would def eat more protien. You could have 8 eggwhites at your size in the morning.
09-29-2004, 06:33 PM #6
You guys (and gal) are awesome! Thanks so much for the help! I think i'm starting to understand the method to the maddness now. I'm going to re-work the diet and repost it.
Anymore opinions before I try to build a new and improved diet plan?????
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