On the right track?

[Ironman5151]

Currently: 5'10" 215lbs bf%? Around 12%. Going tomm. to get it checked again.

Goal: To put on lean mass while trying to loose some bf.

Cardio: 4days a week in morings. 45min.

Training:

Monday - Abs, Chest
Tuesday - Quads, Calfs
Wednesday - Abs, Back
Thursday - Arms
Friday - Calfs, Hams
Saturday - Shoulders


Meal 1(i hate breakfast so I eat as many eggs as I can get down): Pro/Carb
3 Egg Whites, 1 whole egg, 1 Scoop Of Whey Protein, 1 cup oatmeal

Meal 2: Pro/Fat
8oz. Lean Ground Beef, ¼ cup swiss cheese

Meal 3:
Pre-workout Shake: 5g creatine, 21g whey protein, 30g dextrose

Work-out

Meal 4:
Post-work: 5 creatine, 5g glutamine, 42g whey protein, 80g dextrose

Meal 5: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice

Meal 6: Pro/Fat
8oz. Lean Ground Beef, green veggies

Meal 7: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice

Meal 8: Pro/Fat
2 Cans of Tuna, very little Mayonnaise

Meal 9: Before Bed
23g of caesin protein



Cycle I'm fixing to begin:

Week 1-5 Wistrol - 50mg everg day
Week 1-10 Propinate - 150mg every other day
Week 1-10 Fina - 75mg every other day
Week 6-10 Anavar - 40-60mg ed
PCT


Supplements:

Glutamine in moring shake and post-workout
Creatine pre and post work-out
Multi-vitamin with breakfast and dinner
Vitamine C and E after work-out
ZMA at night
Flax seed Oil



I train hard and intense. My diet is what I really want input on. I tried to list everything just incase it was needed. I've learned a lot from everyone by just coming and reading every night. This is just what I put together. I'm keeping my protein up for more muscle size, cutting back carbs around 6, and I cut back on my fats a little. So, what u guys think?

One more thing. The chicken breast I'm eating is called "Mesquite Flavored Chicken Breast." I buy these from Sams. There ready to bake. I'm just curious of how healthy this is. I eat 2 pcs everywhere i put chicken breast in my diet. Nutrition for 2 pieces:

Total Fat: 14g
Sat Fat: 4g
Protein: 34g

Is this to much fat to be consuming since its my Pro/Carb meal or there fine to eat?


Thanks

[tod682]

looks good to me except look for leaner chicken the kind i get only has a few grams of fat. also you can see the fat on a breast of chicken rip it off

[Ironman5151]

thanks tod. That's what I was thinking. Guess I need to find me some better chicken.


Any more inputs?

[IronFreakX]

Currently: 5'10" 215lbs bf%? Around 12%. Going tomm. to get it checked again.

Goal: To put on lean mass while trying to loose some bf.

Cardio: 4days a week in morings. 45min.

Training:

Monday - Abs, Chest
Tuesday - Quads, Calfs
Wednesday - Abs, Back
Thursday - Arms
Friday - Calfs, Hams
Saturday - Shoulders


Meal 1(i hate breakfast so I eat as many eggs as I can get down): Pro/Carb
3 Egg Whites, 1 whole egg, 1 Scoop Of Whey Protein, 1 cup oatmeal ( 15 grams of fat i think from the oatmeal whey and egg , cut the egg out , and add more whey or egg whites)

Meal 2: Pro/Fat
8oz. Lean Ground Beef, ¼ cup swiss cheese

Meal 3:
Pre-workout Shake: 5g creatine, 21g whey protein, 30g dextrose

this should be a low GI carb not a high gi one ,
Work-out

Meal 4:
Post-work: 5 creatine, 5g glutamine, 42g whey protein, 80g dextrose

Meal 5: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice

Meal 6: Pro/Fat
8oz. Lean Ground Beef, green veggies

Meal 7: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice

Meal 8: Pro/Fat
2 Cans of Tuna, very little Mayonnaise

Meal 9: Before Bed
23g of caesin protein , add some fat here




Cycle I'm fixing to begin:

Week 1-5 Wistrol - 50mg everg day
Week 1-10 Propinate - 150mg every other day
Week 1-10 Fina - 75mg every other day
Week 6-10 Anavar - 40-60mg ed
PCT


Supplements:

Glutamine in moring shake and post-workout
Creatine pre and post work-out
Multi-vitamin with breakfast and dinner
Vitamine C and E after work-out
ZMA at night
Flax seed Oil



I train hard and intense. My diet is what I really want input on. I tried to list everything just incase it was needed. I've learned a lot from everyone by just coming and reading every night. This is just what I put together. I'm keeping my protein up for more muscle size, cutting back carbs around 6, and I cut back on my fats a little. So, what u guys think?

One more thing. The chicken breast I'm eating is called "Mesquite Flavored Chicken Breast." I buy these from Sams. There ready to bake. I'm just curious of how healthy this is. I eat 2 pcs everywhere i put chicken breast in my diet. Nutrition for 2 pieces:

Total Fat: 14g
Sat Fat: 4g
Protein: 34g

Is this to much fat to be consuming since its my Pro/Carb meal or there fine to eat?


Thanks

-the chicken breasts have too much fat

-why are you having 9 MEALS!!!! 2.5-3 hours is optimal if theyre any closer together ur just piling food over undigested food

-cut out all the saturated fats u can , u will still get in about 20 grams from the chicken and beef , anymore is too much , its like sugar is to carbs , empty calories

-cut out the glutamine pre-cardio

-DO NOT take vitamin C post workout , do not take it with any high gi carbs as vitamin C and glucose fight for absorbption

hope that helps
good luck

[Giantz11]

Good to see you back in action Iron!

[IronFreakX]

Dude ,you can lose some fat while bulking , and gain SOME muscle while cutting , but gaining alot of muscle and losing fat at the same time is near impossible , cut 1st , then when u reach a good % approx 10%

start a bulking diet and a bulking cycle
JMO

[Ironman5151]

awesome. Thanks for the input. I'm excited about my upcoming cycle bc its the first time I've ever tried to lean up. Always been bulk. Been dong my diet for a month now, so trying to tweak it to make it perfect. Learned a lot from everyone on here. This is the first time I've actually followed a diet for this long, and its already starting to show. My strength and weight has already began to go up just in a month of eating right. Apprecaite all the help. If anyone has more input, feel free to share. I'm always willing to learn more.

Time to get big and LEAN