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  1. #1
    kingmike1974 is offline Junior Member
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    worrying 24/7 if cutter is in place, tell me it is

    At this for a while but I am serious as ever. Natural 185 pounds 15% fat and some skin. Empty morning cardio for 45 at 70% every single day.

    Lift days:

    2 1/2 whey w/ 1 tbs flax & 1/2 tbs safflower

    (1:30 later) 13 egg whites, 3/4 cup of oats

    6 oz. lean chicken breast, can of spinach or 2 cups brocolli, 12 fish oil caps

    (pre workout) 1 scoop whey, 1 tbs. flax

    (pwo) 1 1/2 whey, 48 grams dextrose via smarties

    (1 hour later) 10 egg whites, 1 cup instant mashed potatoes

    (before bed) 4 oz. chicken, 1/2 tbs. flax

    Calories 2560, P-260, carbs-145, fat-60

    Non lift days:

    Replace pWo & PPWO with 1 meal of P/F and total day calories will come to around 2350

    I will be on a constant 1 on, 1 off rotation consisting of push, pull, legs. Total rest day only if I feel wiped.

  2. #2
    SHRED's Avatar
    SHRED is offline Senior Member
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    Quote Originally Posted by kingmike1974
    At this for a while but I am serious as ever. Natural 185 pounds 15% fat and some skin. Empty morning cardio for 45 at 70% every single day.

    Lift days:

    2 1/2 whey w/ 1 tbs flax & 1/2 tbs safflower
    GOOD - I ASSUME THIS IS AFTER YOUR AM CARDIO ON AN EMPTY STOMACH?

    (1:30 later) 13 egg whites, 3/4 cup of oats
    IMO - I WOULD MAKE THIS PRO/FAT

    6 oz. lean chicken breast, can of spinach or 2 cups brocolli, 12 fish oil caps
    GOOD

    (pre workout) 1 scoop whey, 1 tbs. flax
    GOOD

    (pwo) 1 1/2 whey, 48 grams dextrose via smarties
    DITCH THE SMARTIES - USE REAL DEX

    (1 hour later) 10 egg whites, 1 cup instant mashed potatoes
    DITCH THE INSTANT MASH AND REPLACE WITH YAMS OR BROWN RICE

    (before bed) 4 oz. chicken, 1/2 tbs. flax
    GOOD

    Calories 2560, P-260, carbs-145, fat-60

    Non lift days:

    Replace pWo & PPWO with 1 meal of P/F and total day calories will come to around 2350

    I will be on a constant 1 on, 1 off rotation consisting of push, pull, legs. Total rest day only if I feel wiped.
    IN CAPS

  3. #3
    kingmike1974 is offline Junior Member
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    I did not think smarties where that much diff. than dextrose. I like brown rice but thought that it was not HI GI enough for my PPWO meal. Thanks for the reply Buff.

  4. #4
    steve0's Avatar
    steve0 is offline NASM~AFPA~CPT
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    i would rplace some of that chicken with Beef or fish to keep from downing so muck flax and fish oil i know timing is key also i dunno about takeing EFA's down before workout but if its working for ya then hit it up

  5. #5
    steve0's Avatar
    steve0 is offline NASM~AFPA~CPT
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    also instead of smarties i would use Honey

  6. #6
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    bro, just buy dextrose it really cheap.

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