starting new diet regime tomorrow, please need input asap
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
