starting new diet regime tomorrow, please need input asap

[Brazy]

i've ****ed up my last diet. i went down from 180lbs to 169lbs to 14% BF. now im back at 180lbs. 18 years old, 5'8", ~16% BF. ****!

45 - 60 minute 65-70% max heart rate on empty stomach

* i use two different protein isolates with different macro's to change things up a bit

drink at least 5-6 litres of water per day

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Meal 1

1/2 cup oats, 1 scoop isolate mixed in

330 cal
39.4 pro
34 carb
3.5 fat

Meal 2

1.5 scoops isolate w/ 1tsp flax oil, 12 almonds

272 cal
40 pro
4 carbs
12.1 fat

Pre Workout

1 grilled chicken breast, 2 cups green beans, .5 scoop isolate

232 cal
39.5 pro
12 carb
2 fat

Post workout Shake

Mixed in 1-1.5L of water
1.5 scoop isolate
45g Dextrose
5g creatine
1/8th tsp salt

10 min later, 10g glutamine

390 cal
49.5 pro
47.25 carb
1 fat

Post Workout

3/4 cup brwon rice, 1 grilled chicken breast, 2 cups green beans, .5 scoop isolate

394 cal
40.7 pro
46 carb
2.5 fat

Meal 6

1.5 scoop isolate w/ 2 tsp flax oil

231 cal
37 pro
1 carb
9.6 fat

Daily Total / Percent Daily Intake

1849 calories
246.1 protein / (53.2%)
144.3 carbs / (31.2%)
30.7 fat / (14.9%)


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i am hitting the weights monday thru friday. sat/sun are my day's off.

is there anything i should change on non training days, besides cutting my PWO shake and replacing it with just protein and flax? maybe aim for 1750 calories on non lifting days?

i am looking to replace my AM flax with some fish oil, or perhaps mix in 1 tsp flax, 1 tsp fish oil at night.

any suggestions?

thanks bros

[Brazy]

btw, cardio is done at least 5x a week.. mon thru fri... i may do cardio in the am on sat/sun..

but i think i will do 45min cardio 2-3 hrs after my shake w/ nuts/flax

tues/wed.. im gonna have to eat meal 2 later on in the day. due to work, and not be able to work out late in the PM i have to do my workout 5-6hrs after my AM cardio.. so i will have breakfast.. than have my pre workout meal.. pwo, pwo meal and than meal 2 and jump back on with the rest of the meal plan.. sound good?

thanks again bros

[Brazy]

already tomorrow and i need to know

[rambo]

Bro you look perfect. On non-training days you can simply cut out the PWO shake, and you'll be good.