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  1. #1
    homeboybonanza's Avatar
    homeboybonanza is offline Associate Member
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    Mods, Critique this diet please.

    Goal: Lose bf, maintain muscle mass
    Stats: 6'1", 250, 19%bf, 425lb comp. bench

    Sun, Mon, Wed
    6am 45min cardio (intervals on treadmill for 25/ bike for 20) empty stomach.
    8 high fiber cereal/yogurt
    10 Myoplex low carb protein bar
    1pm 45min cardio
    3 Myoplex bar
    5 Chicken, steak or fish, 12oz Skim Milk, salad w/ light dressing
    7 Myoplex bar
    11 some type of protein (cheese, milk, meat, eggs...)

    Tues
    Same diet. Lift at 1pm instead of cardio.

    Thurs
    Same diet, but drop almost all carbs (cereal, milk)

    Fri
    Cheat day/ CARB UP

    Sat
    Maintainenance diet, Lift.

    PWO meals include simple sugars, 50-70g protein and no/low fat.
    PWO meal #2 is the same but replaces simple sugars with complex carbs.

    My Sun-Thursday macronutrient breakdown:
    2000/150/200-250

    My lifting schedule is as follows:
    Tues and Sat (Push, Legs, Pull, Push, Legs, Pull...) which gives me from 10-11 days between working a muscle group. It's a version of Mike Mentzer's Heavy Duty. I'll do Push on a Tues, followed by Legs on Sat, then on to Pull on the next Tuesday and hit Push day again on Sat. I do high intensity reps under 6 for heavy compound movements and up to 12 for lighter iso movements like lateral raises and so on.
    Although the focus of my weight training is molded in Heavy Duty fashion, I do many different exercises per day (10-15) for about 2-3 sets.

    Thanks for the help bros! I'm sure you can find many holes in this, but I think I'm on the right track and have put much thought into it. I was wondering if I was doing TOO MUCH cardio? 45min x 10 sessions per week.

  2. #2
    homeboybonanza's Avatar
    homeboybonanza is offline Associate Member
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    Training in this fashion has allowed me to recuperate 100% before tearing my muscles down again. I may or may not add a day to the lifting schedule, but my main concern is the diet and cardio portion since that is where I have the most trouble. Thanks bros! Swole for president!

  3. #3
    SwoleCat is offline AR Hall of Fame
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    Your activity looks o.k. (MINUS THE CARDIO MID-DAY....LOSE THAT FAST!!!) and may need some adjustment, but I usually center my attention around diet, in which you need a TON of adjusting. CAPS BELOW.



    Sun, Mon, Wed
    6am 45min cardio (intervals on treadmill for 25/ bike for 20) empty stomach.
    THAT IS FINE......LOW-MEDIUM INTENSITY UNLESS U WANNA BURN MUSCLE.


    8 high fiber cereal/yogurt
    WHAT???????? CEREAL AND YOGURT.........OUCH! WHERE'S THE PROTIEN??
    TRY OATS/EGG WHITES.......

    10 Myoplex low carb protein bar
    SCREW BARS.....THEY ARE NO GOOD FOR YOU, AND NOT WHILE CUTTING!

    1pm 45min cardio
    CARDIO AGAIN? YOU'RE GONNA BURN OFF ALL YOUR LEAN MASS DOING THIS.

    3 Myoplex bar

    FREAKIN' BARS AGAIN.........

    5 Chicken, steak or fish, 12oz Skim Milk, salad w/ light dressing
    PHUCK THE MILK, USE REAL DRESSING, AND STICK TO MEAT/GREEN VEGGIES.

    7 Myoplex bar
    DO YOU HOLD STOCK IN EAS??

    11 some type of protein (cheese, milk, meat, eggs...)

    "SOME TYPE" AIN'T GOOD ENOUGH. YOU NEED FOOD, NOT CHEESE.........NO MILK.............MORE THINGS LIKE MEAL 5.........

    I SUGGEST YOU PUT TOGETHER SOMETHING ELSE W/SOLID FOOD AND SHAKES THAT COMPRISE ALL YOUR MEALS. DITCH THE BARS, DAIRY, AND CEREAL FOR SURE!!! DITCH THAT OTHER CARDIO SESSION AS WELL, AND FOCUS ON YOUR DIET TO MAKE UP FOR THE INCOSISTENCIES THAT FORCE YOU TO DO ANOTHER SESSION OF CARDIO. YOU NEVER SHOULD DO THAT AS YOU HAVE IT.

    ~SC~

  4. #4
    homeboybonanza's Avatar
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    Thanks Swole.

    Your advice makes tons of sense to me. I have only one question however. What is wrong with bars? They are not on the same level as shakes? I never heard that before. Eating those bars was just my way of getting that protein, especially because I work from 8am - 10pm with a break between jobs early in the afternoon.

    Would Tuna constitute a better substitute for that late night protein or even as a breakfast option with my oats (i know it sounds gross, lol)?

    Thanks dog...I'll be dropping that dreaded twice/day cardio! I hated that anyway! lol...Should I up my 45min session in the am to 60 (I wouldn't go any longer, but would this be more effective)?

    THANKS SWOLE!

  5. #5
    bigsd67's Avatar
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    45 minutes in the AM is sufficient...make sure your heart rate is between 65 and 75% no higher so you burn fat without it being catabolic..also tuna is a much better sub for the bars....or you can pre cook chicken breasts or steaks and bring them to work in a lunch bag/cooler...that is what im going to do when i start school...also if you wanna throw in a shake with some flax during the day to lessen the amount of food you bring you can do that although solid food is always better than liquid.

  6. #6
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by homeboybonanza
    Thanks Swole.

    Your advice makes tons of sense to me. I have only one question however. What is wrong with bars? They are not on the same level as shakes? I never heard that before. Eating those bars was just my way of getting that protein, especially because I work from 8am - 10pm with a break between jobs early in the afternoon.

    Would Tuna constitute a better substitute for that late night protein or even as a breakfast option with my oats (i know it sounds gross, lol)?

    Thanks dog...I'll be dropping that dreaded twice/day cardio! I hated that anyway! lol...Should I up my 45min session in the am to 60 (I wouldn't go any longer, but would this be more effective)?

    THANKS SWOLE!

    The problem with the bars is that a lot of them have hidden unecessary sugars and fats. I am with swole ditch the bars. Remeber real foods are always the best. Beef is the straw that stirs the mass stick.

  7. #7
    homeboybonanza's Avatar
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    Thanks.

  8. #8
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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    Quote Originally Posted by homeboybonanza
    Should I up my 45min session in the am to 60 (I wouldn't go any longer, but would this be more effective)?
    Not Swole but I'll chime in anyway.

    45 min sessions, 6-7 days a week should be sufficient if your cals are clean, in check and used correctly. Give the diet and cardio at least two weeks before you make any changes. At that point you can tweak your diet (first by dropping carbs and upping fats), add 15 mins to your cardio sessions, or adding an extra cardio session on non-training days. Be patient though and let the diet do the work. Good luck,

    ~US~

  9. #9
    homeboybonanza's Avatar
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    Thanks Suspect!
    Sound advice...I'll work hard and be patient and we'll see how it goes in a couple weeks or so. Swole and the bros have been helpful in getting me on the right track.
    -HB

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