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02-22-2004, 05:21 PM #1
Swole: Please rate my example day
Here's an example day of what I will be following for the next few months, trying to get down from 255, to 225. Please make any recommendations that you see fit....I'm also 6'5" just for your info. THanks
40min. cardio on empty stomach upon waking up
7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax
10:00am
40g EAS Whey (Simply Protein) w/ water
12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)
3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats
5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)
7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)
8:30
Chicken Breast with Dry Baked Potato or Brown Rice
11:00
40g whey shake w/ water and 1 tsp. flax
Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.
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02-22-2004, 06:29 PM #2
im not Swole, but i think i can offer some help...in caps...
Originally Posted by rissinite
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02-22-2004, 06:34 PM #3Originally Posted by bigsd67
beat me to it....
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02-22-2004, 07:08 PM #4AR Hall of Fame
- Join Date
- Dec 2002
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- 25,737
Suggestions look very good and very solid.
Sunday is my S....l.....o....w..... day......
LOL....
~SC~
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02-22-2004, 09:49 PM #5
[B]OK, HERE ARE MY REVISIONS....
40min. cardio on empty stomach upon waking up
GOOD START TO YOUR DAY HERE, MAKE SURE YOU ARE AT 65-75% OF MAX HEART RATE
7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax
LOSE THE KETCHUP HERE, ALSO SOME INCLUDING ME WILL SAY THAT A PROTEIN FAT MEAL HERE MAY BE MORE BENEFICIAL IN ORDER TO CONTINUE THE FAT BURNING PROCESS HALTED BY THE INGESTION OF CARBS
I WILL INSTEAD GO WITH THE 7 EGG WHITES, ALONG WITH A CUP OF COTTAGE CHEESE
10:00am
40g EAS Whey (Simply Protein) w/ water
THROW IN SOME FLAX OIL HERE OR SOME NUTS FOR SOME EFAs, PROTEIN BY ITSELF MAY BE WASTED
I'LL GO WITH THE SHAKE AS I HAVE IT, PLUS ONE TSP. OF FLAX
12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)
LOSE THE BREAD HERE..THER IS NO NEED FOR CARBS CEPT FOR MORNINGS (OPTIONAL) OR POST WORKOUT MEALS
I WILL GO WITH A DICED CHICKEN BREAST AND VEGETABLES, OR A CHICKEN SALAD
3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats
SEE ABOVE ADVICE PERTAINING TO CARBS ( I WOULD EAT SOME NUTS FOR SOME HEALTHY FAT IN THIS MEAL) GREEN VEGGIES HERE WOULD BE GOOD TOO
I'LL GO WITH 1 CUP OF LIGHT COTTAGE CHEESE, AND A SINGLE SERVING OF ALMONDS
5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)
YOUR 3PM MEAL OF WHAT I SUGGESTED WILL STILL ALLOW THE EMPTY STOMACH
7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)
I HAVE BEEN USING .8G DEXTROSE PER KGOF LEAN BODY MASS AND .4G PROTEIN PER KG OF LBM WITH SUCCESS.
SAME
8:30
Chicken Breast with Dry Baked Potato or Brown Rice
GOOD CHOICE HERE THIS MEAL AND PWO SHOULD BE MAIN CARB MEALS. THE AM CARBS ARE OPTIONAL AND YOU READ MY THOUGHTS ON CONTINUING FAT BURNING...SMALL SERVING OF GREENS HERE WOULD BE GOOD. ENOUGH TO BENEFIT, BUT NOT TOO MUCH TO INHIBIT SOME INSULIN RESPONSE
SAME
11:00
40g whey shake w/ water and 1 tsp. flax
MAKE IT A TABLESPOON, OR USE 2TSP WITH FISHOIL CAPS TOO
I'M GOING TO STICK WITH THE TSP FOR THE FIRST COUPLE WEEKS, THEN MAYBE GO UP TO A TABLESPOON
Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.
THANKS FOR THE GREAT ADVICE, AND SINCE YOU WERE TIRED YESTERDAY SWOLE, DO YOU HAVE ANYTHING ELSE TO ADD?
BTW, I HAVE A HARD TIME KEEPING MY HEART RATE DOWN WHEN I JOG, BUT I FEEL LIKE WALKING JUST DOESN'T DO ANYTHING FOR ME.... AM I WRONG? THANKS
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02-22-2004, 10:07 PM #6Originally Posted by rissinite
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