Help would be great

**Justoid** · 01-29-2006, 11:16 AM

Hey guys hope your all well, not been around for a few months had a lot of personal stuff to sort out. Anyway i am back training and am looking to cut. I have done a few cycles in the past and train hard. I am 6'5 and 18stone with a body fat of about 17% (the highest i have ever been). Ideally id like to be about 16 and half stone but cut and lean. Ive never had a proper diet as such and have never asked. I have looked at the stickys however cant really work them out. I am really commited and will do whatever it takes. Im still in good shape and train every day with very high fitness levels however as i dont have a proper diet and the food i eat varies from day to day greatly i feel this is what is holding me back. After a past terrible few months i feel i need something to focus on to get me back. Thanks guys, hope you can help.

**novastepp** · 01-29-2006, 11:27 AM

i'll post my diet, its rough right now, but you can modify it to your needs...

**novastepp** · 01-29-2006, 11:30 AM

Up at 7:30 a.m. take ECA
7:45 a.m. I do 45 minutes cardio

Meal 1 pro/carb
9:00 a.m.
1 ½ chicken breast + Metamucil(sugar free) + 1 cup oatmeal

Meal 2: Pro/fat
11:00 a.m.
2 scoops whey + multi vitamin + 1000mg Vit C + 2 tsp flax

Meal 3: Pro/fat
1:00 p.m.
1 ½ chicken breast + veggies + 1 tsp flax

ECA 30 minutes prior to Work Out (If Workout)

Meal 4: PWO Pro/carb
3:30 p.m.
1 cup oats + 2 scoops whey + 300mcg chromium + 100mg b-complex + 1000mg Vit C

Meal 5: PPWO Pro/carb
5:00 p.m.
2 can tuna + 2 slices wheat bread + 300mcg chromium + 100mg b-complex

Meal 6: Pro/fat with ECA 30 minutes prior
7:30 p.m.
6 egg whites + 2 Tbsp Peanut Butter + 1 chicken breast

Cardio?

Meal 7: Pro/fat
10:00 p.m.
2 scoops whey + Metamucil + 1000mg Vit C + 1 tsp flax

In bed by midnight.

**Myka** · 01-29-2006, 11:31 AM

Yes...first you need a rough draft...then it can be tweaked to suit your goals...

What do you mean you looked at the stickies but couldnt sort them out?...

**Myka** · 01-29-2006, 11:33 AM

nova...I have a similar diet...but you take that ECA really late!

**novastepp** · 01-29-2006, 11:35 AM

Yeah it works really well for me pre-workout... And i don't have a problem goin to sleep so i keep it up.
and it is only on workout days... (mon, wed, fri)

**Justoid** · 01-29-2006, 11:40 AM

Thanks very much ill start getting into that asap. Just a couple of stupid questions, what is Metamucil and eca? Also the vitamins i take it you just get them from a health store. How much water are you consuming throughout the day.

As for the stickys i just find it hard to work out meals suiting to my needs, am not very clever!

Is this diet for 7 days a week??, i play rugby so might struggle for the times as some nights am training for 2hrs a time.

I know this is a horrible question but if i follow this when should i start to see results? i will not be taking any gear, however is creatine good whilst on this or glutamine?

**novastepp** · 01-29-2006, 11:45 AM

i use sugar free mtamucil, its a fiber supp for older people. added fiber helps me out... therefore i drink between 1-2 gal of water a day.. ECA = ephedrine, caffiene and aspirin... helps me get amped and helps burn the fat. do a search there is a lot of info on here about it. i get my supps on the net
www.nutraplanet.com best supp site on the net IMO...