6' 190lbs 18%BF - Cutting Diet - Goal = Decrease %BF
Contained is my diet/cardio/weights
On Day MWF
6am Wake up - HIIT Cardio
http://www.musclemedia.com/training/hiit.asp
7am Breakfast
4 Servings Eggbeaters 120 Cal, 0 Fat, 0 Carb, 24 Pro
1/2 cup Oatmeal 150 Cal, 3 Fat, 27 Carb, 5 Pro
I'D THINK ABOUT UPPING THE SERVINGS OF BEATERS HERE. IF YOUR
WEIGHT LOSS HALTS, TRY SUBSTITUTING THE CARBS WITH EFA'S
9:30am Snack
Protein Shake w 1 tsp flax 170 Cal, 6 Fat, 6 Carb, 22 Pro
http://www.allsportsnutrition.com/pr...roductid=10357
I WOULD ADD ANOTHER SCOOP OF PROTEIN
12pm Lunch
1 can light tuna in water 191 Cal, 1 Fat, 4 Carb, 42 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1 tbsp olive oil 120 Cal, 14 Fat, 0 Carb, 0 Pro
3:00pm Snack
Protein Shake w 1 tsp flax (or handfull of nuts) 170 Cal, 6 Fat, 6 Carb, 22 Pro
5:30pm Weight Training 1 hour
http://www.ast-ss.com/training/getti...?part=1&page=4
6:30pm PWO
Protein Shake with Dextrose ???
YES, A 1:2 RATIO HERE OF PROTEIN:DEX.
E.G. 40GR OF PROTEIN: 80GR OF DEX
7:30pm Dinner
1/4 Chicken 180 Cal, 8 Fat, 0 Carb, 27 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1/2 cup oats 150 Cal, 3 Fat, 27 Carb, 5 Pro
YOU MAY WANT TO UP CARBS HERE, UP TO YOU BASED ON PROGRESS
9:00pm Evening Snack
Protein Shake with 1 tsp flax oil 170 Cal, 6 Fat, 6 Carb, 22 Pro
MAKE IT TWO SCOOPS OF PROTEIN
10pm Sleep
Water intake 1.5 Gallons
Totals - Without PWO
1469 Cal, 47 Fat, 82 Carb, 169 Pro
Questions
1. Too much Protein supp? Not enough real protein?
IMO, NOT ENOUGH PROTEIN IN GENERAL
2. Too little calories?
YES
3. How many scoops protein/dextrose (how much pro/carb) for PWO?
SEE ABOVE
4. Which times for Casein? Which times for Whey? Which times for combo?
DEPENDS, I HAVE 2-3 WHEY SHAKES A DAY DEPENDING ON SCHOOL/WORK SCHEDULE. TECHNICALLY, YOU ONLY NEED WHEY PWO
5. What do I change for Off day?
CHANGE YOUR PWO AND MAYBE PPWO MEALS
6. Diet Soda ok?
YOUR NOT COMPETING OR ANYTHING, SO I WOULD SAY YES, HELPS CONTROL MY HUNGER
6. Ok to have an Ab day? (Sunday Morning) followed by PWO Shake?
HMM, PERSONALLY, I DO NOT KNOW IF I WOULD HAVE A PWO SHAKE AFTER JUST ABS, MAYBE SOMEONE ELSE CAN CHIME IN