Anabolics
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  1. #1
    Brazy is offline Junior Member
    Join Date
    Dec 2003
    Posts
    125

    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

    ================================

    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%)


    ==========================

    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

  2. #2
    Brazy is offline Junior Member
    Join Date
    Dec 2003
    Posts
    125
    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

  3. #3
    Brazy is offline Junior Member
    Join Date
    Dec 2003
    Posts
    125
    already tomorrow and i need to know

  4. #4
    rambo's Avatar
    rambo is offline The Lord God
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    BURNING THE CAPE
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    3,035
    Bro you look perfect. On non-training days you can simply cut out the PWO shake, and you'll be good.

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