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Whats going on guys, I'm 19 years old - 5'11 and weigh around 185lbs. I
would guess that my body fat% is around 15%. I am looking for a diet that
will help me get below 10% BF. I work out about 4x a week from 1-3 hours
(sometimes hard to get into the gym with work), usually i do core lifts like
bench, squat, clean, etc. If anyone has a diet plan set up that would help
me or if anyone has tips on dieting, everything is welcome. Thanks
check the stickies bruh, no one is going to put togather a diet for you thats something u would pay for, just make one ur self post it up here and we will break it down and rebuild it for you
Meal 1:
Lean Protein, 1/2 cup oatmeal
Meal 2:
Protein shake/Lean Protein (2 tbsp flax
Meal 3:
Veggies, Lean Protein
Workout
Meal 4:
PWO Nutrition
Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.
Meal 6:
Shake with Flax
Well if i go by this, what kind of "lean proteins" should i eat, what are the best protein shakes, and whats best for PWO
Sorry everyone i'm kind of new at this :1laugh:
lean protein=shakes, chicken, tuna, lean pork, lean beef.
The source of protein doesnt have to be lean if you only consume veggies with it. Meal 3 could be a meal of salmon or lean meat with some cheese or a fattier cut of meat. I would recomend you get some saturated fats in your diet.
There isnt much difference betwen brands of protein except taste.
WPC(whey protein concentrate) is the cheaper kind of whey, it contains around 80% protein and 5-10% fat and carbs. Not a good choise if you are lactose intolerante.
WPI(whey protein isolate)is filtered more. It contains hardly any carbs or fat, as little lactose as possible and around 90% protein. Dont bother unless you are lactose intolerante.
PWO have some kind of carb along with a lean protein source. One school of thought recomends as high GI as possible(dextrose or maltodextrine) and a 2/1 ratio betwen carbs and protein. The other recomends low gi carbs(oats, milk for instance)along with lean protein.
IMO you should add some olive oil aswell as flax to that diet so you get some good quality mono-unsaturated fats.
(6 AM) Half hour of cardio
(7 AM) Meal 1 - 10 egg whites, 2 whole eggs, 1 cup oatmeal
(9 AM) Meal 2 - 8oz tuna, 1/2 cup brown rice, WPC shake w/ 1 tbsp flax oil and 1 tbsp olive oil
(10 AM) Meal 3 - 10oz lean pork, 1/2 cup green beans
(11 AM) -WorkOut-
(12:15 PM) Meal 4 - 10oz chicken breast, 1/2 cup oatmeal, 1/2 cup peas
(5 PM) Meal 5 - 12oz lean steak or pork, 1 cup brown rice
(7 PM) Half hour of cardio
(8 PM) Meal 6 - 12oz lean steak or pork, salad, WPC shake w/ 1 tbsp flax oil and 1 tbsp olive oil
How does this look? I may switch the lean proteins around from time to time for variety, and should i add a protein shake to my PWO ? Also how do the times look (kinda hard with my class schedule)?
well Im not familair with american messurements(oz, cups ect). Could you check the nutrient content of each meal and post it along with daily totals?
after workout either drink a protein shake with milk or a protein shake with dextrose.
Protein will be realy high in meal 2 and 8. You dont need both the shake and the meat/tuna. Pick one or the other. Im not quite sure how much a tablespoon is but half a tablespoon of flax and half a tablespoon of olive is probably enough.
But I need to know the calorie and macronutrient content to say anything for sure. www.fitday.com might be of help to you when you calculate that.
-Seperate ur cabs and fats
-meal 4 should be a shake
-kill the cardio at 7 pm
-increase E cardio to 1 hour
-dont work for 3 hours damn!!!
Johan...by nutrient content do you mean calories, protein, carbs ?
yes. and iron pointed out things I had missed.