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  1. #1
    Ironman5151 is offline Associate Member
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    On the right track?

    Currently: 5'10" 215lbs bf%? Around 12%. Going tomm. to get it checked again.

    Goal: To put on lean mass while trying to loose some bf.

    Cardio:
    4days a week in morings. 45min.

    Training:

    Monday - Abs, Chest
    Tuesday - Quads, Calfs
    Wednesday - Abs, Back
    Thursday - Arms
    Friday - Calfs, Hams
    Saturday - Shoulders


    Meal 1(i hate breakfast so I eat as many eggs as I can get down): Pro/Carb
    3 Egg Whites, 1 whole egg, 1 Scoop Of Whey Protein, 1 cup oatmeal

    Meal 2: Pro/Fat
    8oz. Lean Ground Beef, ¼ cup swiss cheese

    Meal 3:
    Pre-workout Shake: 5g creatine, 21g whey protein, 30g dextrose

    Work-out

    Meal 4:
    Post-work: 5 creatine, 5g glutamine, 42g whey protein, 80g dextrose

    Meal 5: Pro/Carb
    Chicken Breast, 1 and a half cup Brown Rice

    Meal 6: Pro/Fat
    8oz. Lean Ground Beef, green veggies

    Meal 7: Pro/Carb
    Chicken Breast, 1 and a half cup Brown Rice

    Meal 8: Pro/Fat
    2 Cans of Tuna, very little Mayonnaise

    Meal 9: Before Bed
    23g of caesin protein



    Cycle I'm fixing to begin:

    Week 1-5 Wistrol - 50mg everg day
    Week 1-10 Propinate - 150mg every other day
    Week 1-10 Fina - 75mg every other day
    Week 6-10 Anavar - 40-60mg ed
    PCT


    Supplements:

    Glutamine in moring shake and post-workout
    Creatine pre and post work-out
    Multi-vitamin with breakfast and dinner
    Vitamine C and E after work-out
    ZMA at night
    Flax seed Oil



    I train hard and intense. My diet is what I really want input on. I tried to list everything just incase it was needed. I've learned a lot from everyone by just coming and reading every night. This is just what I put together. I'm keeping my protein up for more muscle size, cutting back carbs around 6, and I cut back on my fats a little. So, what u guys think?

    One more thing. The chicken breast I'm eating is called "Mesquite Flavored Chicken Breast." I buy these from Sams. There ready to bake. I'm just curious of how healthy this is. I eat 2 pcs everywhere i put chicken breast in my diet. Nutrition for 2 pieces:

    Total Fat: 14g
    Sat Fat: 4g
    Protein: 34g

    Is this to much fat to be consuming since its my Pro/Carb meal or there fine to eat?


    Thanks
    Last edited by Ironman5151; 10-25-2005 at 11:05 PM.

  2. #2
    tod682's Avatar
    tod682 is offline Associate Member
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    looks good to me except look for leaner chicken the kind i get only has a few grams of fat. also you can see the fat on a breast of chicken rip it off

  3. #3
    Ironman5151 is offline Associate Member
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    thanks tod. That's what I was thinking. Guess I need to find me some better chicken.


    Any more inputs?

  4. #4
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Quote Originally Posted by Ironman5151
    Currently: 5'10" 215lbs bf%? Around 12%. Going tomm. to get it checked again.

    Goal: To put on lean mass while trying to loose some bf.

    Cardio: 4days a week in morings. 45min.

    Training:

    Monday - Abs, Chest
    Tuesday - Quads, Calfs
    Wednesday - Abs, Back
    Thursday - Arms
    Friday - Calfs, Hams
    Saturday - Shoulders


    Meal 1(i hate breakfast so I eat as many eggs as I can get down): Pro/Carb
    3 Egg Whites, 1 whole egg, 1 Scoop Of Whey Protein, 1 cup oatmeal ( 15 grams of fat i think from the oatmeal whey and egg , cut the egg out , and add more whey or egg whites)

    Meal 2: Pro/Fat
    8oz. Lean Ground Beef, ¼ cup swiss cheese

    Meal 3:
    Pre-workout Shake: 5g creatine, 21g whey protein, 30g dextrose

    this should be a low GI carb not a high gi one ,
    Work-out

    Meal 4:
    Post-work: 5 creatine, 5g glutamine, 42g whey protein, 80g dextrose

    Meal 5: Pro/Carb
    Chicken Breast, 1 and a half cup Brown Rice

    Meal 6: Pro/Fat
    8oz. Lean Ground Beef, green veggies

    Meal 7: Pro/Carb
    Chicken Breast, 1 and a half cup Brown Rice

    Meal 8: Pro/Fat
    2 Cans of Tuna, very little Mayonnaise

    Meal 9: Before Bed
    23g of caesin protein , add some fat here




    Cycle I'm fixing to begin:

    Week 1-5 Wistrol - 50mg everg day
    Week 1-10 Propinate - 150mg every other day
    Week 1-10 Fina - 75mg every other day
    Week 6-10 Anavar - 40-60mg ed
    PCT


    Supplements:

    Glutamine in moring shake and post-workout
    Creatine pre and post work-out
    Multi-vitamin with breakfast and dinner
    Vitamine C and E after work-out
    ZMA at night
    Flax seed Oil



    I train hard and intense. My diet is what I really want input on. I tried to list everything just incase it was needed. I've learned a lot from everyone by just coming and reading every night. This is just what I put together. I'm keeping my protein up for more muscle size, cutting back carbs around 6, and I cut back on my fats a little. So, what u guys think?

    One more thing. The chicken breast I'm eating is called "Mesquite Flavored Chicken Breast." I buy these from Sams. There ready to bake. I'm just curious of how healthy this is. I eat 2 pcs everywhere i put chicken breast in my diet. Nutrition for 2 pieces:

    Total Fat: 14g
    Sat Fat: 4g
    Protein: 34g

    Is this to much fat to be consuming since its my Pro/Carb meal or there fine to eat?


    Thanks
    -the chicken breasts have too much fat

    -why are you having 9 MEALS!!!! 2.5-3 hours is optimal if theyre any closer together ur just piling food over undigested food

    -cut out all the saturated fats u can , u will still get in about 20 grams from the chicken and beef , anymore is too much , its like sugar is to carbs , empty calories

    -cut out the glutamine pre-cardio

    -DO NOT take vitamin C post workout , do not take it with any high gi carbs as vitamin C and glucose fight for absorbption

    hope that helps
    good luck

  5. #5
    Giantz11's Avatar
    Giantz11 is offline Respected Member
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    Good to see you back in action Iron!

  6. #6
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Dude ,you can lose some fat while bulking , and gain SOME muscle while cutting , but gaining alot of muscle and losing fat at the same time is near impossible , cut 1st , then when u reach a good % approx 10%

    start a bulking diet and a bulking cycle
    JMO

  7. #7
    Ironman5151 is offline Associate Member
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    awesome. Thanks for the input. I'm excited about my upcoming cycle bc its the first time I've ever tried to lean up. Always been bulk. Been dong my diet for a month now, so trying to tweak it to make it perfect. Learned a lot from everyone on here. This is the first time I've actually followed a diet for this long, and its already starting to show. My strength and weight has already began to go up just in a month of eating right. Apprecaite all the help. If anyone has more input, feel free to share. I'm always willing to learn more.

    Time to get big and LEAN

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