my days workout

[bigdogc]

9am-wake up ECA run 45 minutes
10am- PWO protein shake, brown rice,EFA(fish oil only)
1pm- chicken breast lean, brown rice,EFA again
2pm- nutrigain peanut butter bar
2:30-3:15pm workout
3:20- protein shake, other half of my nutrigain bar
___________________________________
(this is as far as ive gotten today so the rest is what im guessing ill do)
5pm- chicken breast, brown rice, efa
8pm- protein shake, more chicken?

12-2am- couple beers maybe 2-3


please critique me on my diet, and uh.. i know beer is bad but its saturday and im going on a date.

[The Giant Killer]

I wouldnt have the brown rice and the EFA in the same meals you want to have your meals in: protein/carb or protein/fat.


Also what are your goals, bulking, cutting ?

[The Giant Killer]

Got some links for you which will be a good read.

Cutting sticky: UNoffical "How to Cut" thread and sample diet...

Bulking Sticky: UNoffical "How to Bulk" thread and sample diet...

[bigdogc]

trying to look good for the ladies, improve bench max and at same time lose enough fat to have a good 6 pack. so i would say slim down quite a bit and at the same time try to gain a little muscle mass. ill change my EFAs to protein shake without brown rice.
stats, 18 years old, 5'11, 172, i have no idea about BF how do i test it?

[The Giant Killer]

trying to look good for the ladies, improve bench max and at same time lose enough fat to have a good 6 pack. so i would say slim down quite a bit and at the same time try to gain a little muscle mass. ill change my EFAs to protein shake without brown rice.
stats, 18 years old, 5'11, 172, i have no idea about BF how do i test it?

Well unfortunatly you cant lose fat and gain muscle at the same time (not naturally anyway), when you want to gain more muscle you have to be consuming more calories than you can burn off. So you would need to give the bulking sticky a read.

As for measuring bodyfat I'm not sure what the most accurate method is.

[bigdogc]

alright man, i guess my primary goal is to get a 6pack. can you bulk and keep your same body fat %?

[The Giant Killer]

Yeh you can avoid adding too much bodyfat. Do cardio 3-4 times a week. Try to get in all your carbs earlier in the day and then in the evenings before bed when your less active have your pro/fat meals. Bulk on clean foods, i.e keeping saturated fats to a minimum.

Thats just a few basics, a lot of the other members can help you more than I can. Hope ive helped a bit.