get your tweek on!!!!!!

Ok I read the cutting sticky. That is a lot of info to digest and it took a few days and some research (the big words slowed me down) but this is what I came up with:

Stats at time of post:
Height 73"
Weight 225 lbs
BF 17%

wake up and run 3 to 5 miles

Meal #1
1/2 cup oatmeal and 4 Boiled eggs

meal #2
nitro tech shake w/flax and 5 oz chicken breast

Meal #3
1/2 cup steamed broccoli and 5 oz lean steak

Meal #4
1/2 cup brown rice and 12 oz of tuna

workout

Meal #5
5 oz lean ground beef w/ 1 oz slice of cheese, 1/2 cup mixed steamed veggies

Meal #6
Nitro Tech with flax

P.S. I am drinking between 1.5 and 2.5 gal of water/day

Like I said this is what I came up with and wanted to get some input from the diet pros.

As far as cardio goes, focus more on time, not distance. 45 minutes of aerobic activity in the proper training zone. Running for most, borders on the line of becoming anaerobic, which increases carbohydrate metabolism. You want to maximize fat oxidation, therefore, steady-state activity at about 70% APMHR or HRR is more beneficial for someone who is looking to maintain muscle and lost fat. Others will critique your diet, but you need some PWO nutrition!!

Suggestions in caps...

Quote:

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Originally Posted by sammycasper

Ok I read the cutting sticky. That is a lot of info to digest and it took a few days and some research (the big words slowed me down) but this is what I came up with:

Stats at time of post:
Height 73"
Weight 225 lbs
BF 17%

wake up and run 3 to 5 miles
JOG, DON'T RUN. TRY TO PACE YOURSELF SO THAT YOUR HEART RATE IS IN THE 120-140 BPM RANGE. (YOU CAN FIND BPM BY COUNTING # OF BEATS IN 10 SEC AND MULTIPLYING BY 6)

Meal #1
1/2 cup oatmeal and 4 Boiled eggs
GO PRO/FAT TO KEEP FAT BURNING GOING, OR GO PRO/CARB TO REPLENISH MUSCLES... DON'T GO CARB/FAT. FOR EXAMPLE, GO EITHER 1/2 CUP OATS AND 8 EGG WHITES OR 4 WHOLE EGGS AND 4 EGG WHITES.

meal #2
nitro tech shake w/flax and 5 oz chicken breast
YOU CAN CUT THE SHAKE AND ADD ALMONDS, OR TAKE FLAX BY ITSELF, AS 5 OZ CHICKEN HAS 40+G PRO.

Meal #3
1/2 cup steamed broccoli and 5 oz lean steak
LOOKS GOOD

Meal #4
1/2 cup brown rice and 12 oz of tuna
TOO MUCH TUNA!
2 OZ TUNA = 13G PRO, THEREFORE 12OZ TUNA=78G PRO. SHOOT FOR 40-45 G PROTEIN....

workout
WHERE IS PWO SHAKE? 2:1 RATIO OF DEX:WHEY

Meal #5
5 oz lean ground beef w/ 1 oz slice of cheese, 1/2 cup mixed steamed veggies
CUT THE CHEESE :chinese: DEPENDING ON HOW STRICT YOU ARE DIETING, THIS MAY HARM YOUR PROGRESS....
WHY ARE YOU EATING PRO/FAT PWO? EAT PRO/CARB PPWO. ABOUT 40G CARBS/40G PRO. FOR EXAMPLE, 1/2 CUP BR RICE AND 5 OZ CHICKEN BREAST

Meal #6
Nitro Tech with flax
LOOKS GOOD.

P.S. I am drinking between 1.5 and 2.5 gal of water/day
GOOD, THE MORE WATER THE BETTER. MAKE SURE YOU TAKE A MULTI!

Like I said this is what I came up with and wanted to get some input from the diet pros.

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thanks this is going to help

Fritz what kind of Tuna do you have? mine says 1 6oz can has 13g pro

Hyper what do you eat PWO?

SAMMY-
- look at the nutritional facts and it all of the nutrients will be based on a serving size. that means that there is approx. 2.5 servings in 6 oz. of tuna which then calculates into 29.5 grams of protien per 6 oz. (typical can) of tuna fish. Hope this helps :)

Quote:

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Originally Posted by sammycasper

thanks this is going to help

Fritz what kind of Tuna do you have? mine says 1 6oz can has 13g pro

Hyper what do you eat PWO?

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check out the serving size on that can bro. . it should 1 serving has 13g pro with 2.5 servings

dcb

my bad the NC education kicked in again!!!!!!!!!!

thanks fritz,
I made the changes you suggested and I can already feel the diff.