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  1. #1
    USMC0331 is offline New Member
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    Sc And Guru's Please Critique

    trying to drop some bodyfat with this diet

    11 am wake up
    MEAL 1
    mhp shake
    cal 510 pro-46 car-58( all low gi and 10g of fiber) fat-11g

    1PM WORKOUT

    1:45 PWO MEAL
    whey isolate and dextrose
    cal-505 pro-47 car-78 fat-1

    3:00 pm PPWO MEAL
    1 chicken breast, 1half cup brown rice
    cal-360 pro-42 car-36 fat-3

    6m MEAL
    9oz lean eye round steak 1 tbls of flax and broccolli
    cal-560 pro-70 car-10 (from broccolli) fat-26

    9:00pm MEAL
    3 whole eggs and 3 egg whites,1 tblsp of flax oil
    cal-410 pro- 30 car-0 fat-27

    12:00am Meal before bed
    2 scoops of micellean protein
    1tbls of natural peanut butter
    cal-315 pro-44 caR- 4 fat - 8

    totals
    cal-2660 pro-279 car-186 fat-76

    supplements glucorell r taken with meal 1, pwo, and ppwo
    creatine and multi vitamin also will be taken. Iam 6ft 205lbs about 13 percent bodyfat
    Last edited by USMC0331; 02-17-2004 at 01:47 PM.

  2. #2
    Kim2884 is offline Female Member
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    Sounds good to me, but if you don't see results with this, you may need to lower calories a little.

  3. #3
    bigsd67's Avatar
    bigsd67 is offline Anabolic Member
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    i agree with Kim on this...your are quite ahead of the game for a newbie (dont take offense). like kim said you may want to consider lowering calories as you lose weight...though i would like for you to post your stats...also make sure that you eliminate those two pwo carb meals on off days and up your fat intake to compensate. also cardio is key to burning fat....many including myself advocate morning cardio for 45 minutes on an empty stomach at 65% of max heart rate...though you can still see plenty of benefits by doing cardio 2-3 hours after a protein/fat meal....keep us posted with results.

  4. #4
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by Kim2884
    Sounds good to me, but if you don't see results with this, you may need to lower calories a little.
    I would disagree. I think he should start a little higher. He should probably be taking in around 3400-3500 calories a day for maintanance. If he's dropping down to 2600 cals. that quickly it is not good. Probably going to drop a good deal of muscle. I would suggest taking 500 calories MAX per day off your maintanance.

  5. #5
    bigsd67's Avatar
    bigsd67 is offline Anabolic Member
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    daman i see your point here...because he just came off a bulker then dropping calories is something he should be doing slowly....like i said it would help if he posted his stats so we can really dig into the diet...however i would have to say his principles are pretty good. BTW how long should one eat maintenance after bulking? (not to steal the thread)

  6. #6
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by bigsd67
    daman i see your point here...because he just came off a bulker then dropping calories is something he should be doing slowly....like i said it would help if he posted his stats so we can really dig into the diet...however i would have to say his principles are pretty good. BTW how long should one eat maintenance after bulking? (not to steal the thread)
    I would say around a week. Then slowly taper off cals.

  7. #7
    SwoleCat is offline AR Hall of Fame
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    Got Cardio?

    ~SC~

  8. #8
    eggplant's Avatar
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    i see that his first meal being breakfast, and preworkoout meal consists of gd deal of carbs and fats..i'm just thinking, if it'll be better to have a fat,pro meal as his breakfast?

  9. #9
    SwoleCat is offline AR Hall of Fame
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    I didn't even go as far as to ask what an "MHP" is. Perhaps it's his own creation, I dunno........

    ~SC~

  10. #10
    USMC0331 is offline New Member
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    sorry for not posting this with original thread....training is being done mon tues thurs and fri . cardio is being performed on an empty stomach on wed sat and sun..30 min med intensity.

    this diet is on cardio days...wed,sat and sun.

    meal 1
    miccellean protein shake with 1 tbls of flax 30 min after cardio
    cal- 350 pro-40 car-2 fat 16

    meal2
    chicken breast and half cup brown rice
    cal-360 pro-42 car-36 fat-3

    meal 3
    9oz of eye round steak and 1 tbls of falx oil and broccolli
    cal-560 pro-70 car 10 (from broccolli) fat -26

    meal4
    chicken breast with broccolli and 1tbs of flax oil
    cal- 350 pro- 40 car- 10( from broccolli) fat-16

    meal 5
    3 eggs and 3 egg whites and 1 tbls of fish oil
    cal-410 pro- 40 car-0 fat-27

    meal 6
    miccellean protein shake with 2 tbls of natural peanut butter
    cal420 pro- 48 car- 8 fat- 18

    totals
    cal-2430 pro- 280 car-64 fat 108

    the first diet posted is on training days with no cardio, cardio isnt done on those days because i compete in powerlifting and doin cardio fist would drain to much out of me and iam unavle to workout twice a day because of work. iam just looking to lean out without losing to much strength.any advice would be appreciated

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