Originally Posted by
gbrice75
5'11
195lbs
34 years old
Not sure about bodyfat %, but an educated guess is somewhere around 20%
I will be posting pics ASAP
****ok sounds good
Short Term Goal: 200lbs, 10% (or lower) bodyfat
****that's going to involve a cut (now) and a bulk (later) I'll do whatever it takes!
5:45am - 7:15am - Workout and cardio
****do you do one body part per day and how much cardio and how is your cardio structured? I do 2 per day - Chest and Tri's Monday/Thursday, Back and Bi's Tuesday/Friday, Legs and Shoulders Wednesday/Friday (only shoulders on Friday) I do 1/2 hour of cardio - typically intervals (2 minutes at a very good pace, 1 minute killing it, 2 minutes paced, and so on) on the elliptical, treadmill, or stairmaster
$$$$Shoulders on wed and fri? do cardio for longer, and do stairmaster for the first 20 minutes at least. also you want to have your hr at 85%for about 45sec and then you want your hr at 65%for 2minutes, this doesn't mean that you do 45sec high and 2min slow cuz you have to wait for your hr to drop first. chances are if you do 1min high and then slow for 2min then your hr only dropped to fat burn zone for like 30sec before you went high again.
****whey shake is ok, maybe eat some hard boiled eggs again (good idea), drop the pineapples, and the yogurt. Eat cottage cheese with some blueberries or some rasberries, pineapples do nothing that I know of. Yum, more hard boiled eggs! =) As I mentioned in my original post, the yogurt and cottage (with pineapple) is mostly for the small amount of simple carbs PWO. I know you have mixed feelings on the benefits of this
$$$$Use beneficial berries instead if you want to do that. also did you read my post on "carb intolerance" (idk why they retitled it for me)? if not read that and it should explain why you want to keep your simple carbs out of your diet in a simple way.
Meal 3 - 10:15am
8oz ground turkey, 48g protein, 16g fat
Totals: 48g protein, 16g fat - 350cals
****ok, but this needs to be closer to pwo meal, add carbs here. Not sure what you're saying here? Closer in time of day to the PWO meal, or closer in content? PS - I removed carbs here (oats) based on your previous recommendation
$$$$closer to the time of day. If you want carbs in your diet, I recommend pre workout and post workout. but you have to remember that you want to keep your glycogen levels relatively depleted.
Meal 4 -1:15pm
8oz chicken, beef, turkey, or fish - 48g protein
1/2 cup cubed avacado - 10g fat, 6g carbs
Totals: 48g protein, 10g fat, 300cals (not counting carbs, all fiber)
****great meal. try to make it not turkey because I recommend you to eat different sources of protein. Agreed! Most of the time it's fish or chicken
$$$$ok good
Meal 5 - 4:15pm
8oz ground turkey - 48g protein, 16 grams of fat
Totals: 48g protein, 200cals
****left over thanksgiving? LoL not quite - just quick and convenient.
Meal 6 - 7:15pm
8oz chicken, beef, turkey, or fish - 48g protein
Fibrous veggies (broccoli, asparagus, etc.) or small salad
Totals: 48g protein, minimal carbs (mostly fiber), 300cals
****good meal, small salad is usually bad, but it can easily be made nutritious. Why would the salad be bad? Usually contains some walnuts, romaine/baby greens, lite vinagarette
$$$$in general salads have little to offer because people use the wrong lettuce, unhealthy dressing etc etc. If you are good then you are good.
Meal 7 (bedtime) 10:00pm
Premier Protein Shake - 30g protein, 5g carbs
Totals: 30g protein, 5g carbs, 220 cals
****let's make this a profat meal Really? This right before bed? Protein shake here is ok, right? How about if I add 1/2 cup of avacado?
$$$$why go with shake leaving your body in need of protein within 1.5 hours? you grow and lose when you sleep so make sure it has what it needs when you cannot eat. this is the fundamental basics of diet.
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