2 years into new diet - help plz to mix it up a bit.

[sgt2jay]

Dec 2008 weight 295lbs today 205lbs

i am looking to get a bit better results. Not looking to compete just looking for that better than average look. (flat stomach) that wow you look good for 40 look.

Day starts at 4am with hlf bananna and off to the gym.

6am breakfast - 1.5 cups egg whites 1/2 cup (dry) oatmeal

9am - cup cottage cheese

noon - 8oz chicken 2 - 3 cups broccolli and cauliflower (tbl spoon olive oil)

3pm - 3 oz can of tuna

5:30 pm - chicken,lean beef or salmon (depends on mood) and spinach salad with olove oil

7:30 protien shake

thanks

[baseline_9]

Ok

Ill take a closer look laiter when i have time. GB may jump on this by then (please do)

Your not eating enough carbs tho

What is your training routine over the week

Also how much and what cardio are u doing


We need stats including body fat levels

Post a few pics if ur not sure


Well done so far

[sgt2jay]

Day - 1 Chest/Shoulders 30 min cardio changines in speed and incline HR 130s - 140s
Day - 2 Bi and Tri 30 min cardio
Day - 4 Abs 3 mile run at about 8.5 min mile closer to 9 min mile id guess
Day - 5 Legs 30 min cardio
Day - 6 Back 30 min Cardio
Day - 7 Off with 30 walk on treadmill 15 min mile

body fat i use electronic scale (i know not acurate) but it does show progress. reads between 24% and 27%
in 5 10 205 lbs

thanks

[dosXX]

WOW you look good for a 40 year old! hehe
Anyway I think you are doing an amazing job and all of your hard work is paying off I say your on the right track. Now about your diet I would dump the cottage cheese and replaced it with some fruits or veggies cottage cheese IMO has too much sugar. I would also recommend adding some complex carbs like sweet potato and brown rice. And if you're trying to loose more weight I'd up the cardio sessions to at least 45mins and take some caffeine pills prior to your work out or cardio.

By the way, what is your weight goal?

[sgt2jay]

i dont have a specific weight goal. i figure the mirror will tell when i am there. i will up the cardio tomorrow.

[baseline_9]

WOW you look good for a 40 year old! hehe
Anyway I think you are doing an amazing job and all of your hard work is paying off I say your on the right track. Now about your diet I would dump the cottage cheese and replaced it with some fruits or veggies cottage cheese IMO has too much sugar. I would also recommend adding some complex carbs like sweet potato and brown rice. And if you're trying to loose more weight I'd up the cardio sessions to at least 45mins and take some caffeine pills prior to your work out or cardio.

By the way, what is your weight goal?

Replacing cottage cheese with fruit is a backwards step. Your basically replacing a good protein source with sugar

I reccomend no dairy while dieting to avoid sugar so I would replace it with chicken, tuna or extra lean minced beef or turkey

[baseline_9]

Dec 2008 weight 295lbs today 205lbs

i am looking to get a bit better results. Not looking to compete just looking for that better than average look. (flat stomach) that wow you look good for 40 look.

Day starts at 4am with hlf bananna and off to the gym.This needs to be a real meal if you are going off to the gym to weight train, egg whites and oats is a great start to the day, throw a yolk in

6am breakfast - 1.5 cups egg whites 1/2 cup (dry) oatmeal If this is ur PWO meal, make it a shake, whey and oats

9am - cup cottage cheeseDrop this and change it to more like ur meal at noon... For some variety you could make this meal a nice salad with eggs, tuna, chicken etc... If ur meat is lean make sure to add some fats, EVOO is a good choice

noon - 8oz chicken 2 - 3 cups broccolli and cauliflower (tbl spoon olive oil) I like it

3pm - 3 oz can of tuna Maybe double this and add some greens or more salad with a little dressing or some walnuts is nice

5:30 pm - chicken,lean beef or salmon (depends on mood) and spinach salad with olove oil Good. Remember if ur eating salmon you need to drop the oil as there will be lost of fat in the salmon meat already

7:30 protien shakeIf this meal has to be a shake, make sure it is casein, add a little Peanut butter if you like
thanks

See bold, make some changes, try and meet the macros below and see how u go.

The cals will probably be too high for you, however id rather shoot high and reduce than begin too low

Ok based on the following

205 @ 25% BF

LBM = 153.75
Mtnce cals = 2306

40 40 20 split works out at...

230g Pro
230g Carbs
51g Fat

I like to drop the carbs a little and add the calories onto the protein, so

250g Pro
210g Carbs
51g Fat


I would split ur carb serivngs into 2 or 3 meals. Eat ur carbs around ur training and at breakfast if ur not training

Devide the pro between the amount of meals u wish to eat each day. DO the same with the fat, but try and keep the fat little lower at breakfast and PWO if you can


I think its a good idea to drink some simple carbs in the form of dextrose durring ur weight training to prevent cortisol being released into the blood


Make sure you are fueled for your weight training and if you do cardio PWO I think its a good idea to do some sort of intervals rather than just Low intensity.

If ur doing low intensity cardio in a fasted state, keep the intensity low

Make sure ur weight training is intense, big compound lifts, whatever makes you pant like a dog is good


Come back to us with a plan, include ur routine with exercises

[sgt2jay]

thanks
i have my work out log at home i will post tomorrow

i will try and eat before gym. any issues with workout with as little as 10min between meal and gym?

[baseline_9]

thanks
i have my work out log at home i will post tomorrow

i will try and eat before gym. any issues with workout with as little as 10min between meal and gym?

60 mins b4 a sessions is best for me

10 is too soon IMO

U will be sick

[gbrice75]

Baseline has you sorted out. Implement the changes he's suggesting and you'll be ready to take it to the next level!

[gbrice75]

PS - GREAT job so far. You really do look great for any age, forget about 40!

[sgt2jay]

Thanks - ok base line need help with my schedule basically i have choosen to get up at 4 am fot gym is beacuase of kids. i work fro 8 - 4 and time wirth kids is is from 5 - 8 bed time. i figure i have 3 hours a day with kids and dont want to spend it at gym so i go to bed when they do. get up early for gym back when wake up for breakfast.

what do you suggest if i cant eat good meal pre work out?

[baseline_9]

Thanks - ok base line need help with my schedule basically i have choosen to get up at 4 am fot gym is beacuase of kids. i work fro 8 - 4 and time wirth kids is is from 5 - 8 bed time. i figure i have 3 hours a day with kids and dont want to spend it at gym so i go to bed when they do. get up early for gym back when wake up for breakfast.

what do you suggest if i cant eat good meal pre work out?

Ok

As soon as you wake up, down a premade shake

1 scoop of whey
1 scoop of casein
1 cup of oats


on the way to the gym snack on some berrys (just for some vits)

As soon as you get to the gym, down a drink containing;

30-40g of dextrose
5-10g BCAA's
5g Glutamine

Without real food that is a good alternative that sould get you rocking

However you could just precook oat and egg white pancakes the nit b4 and microwave them as soon as you get up and eat them in the car

[sgt2jay]

Ok

As soon as you wake up, down a premade shake

1 scoop of whey
1 scoop of casein
1 cup of oats


on the way to the gym snack on some berrys (just for some vits)

As soon as you get to the gym, down a drink containing;

30-40g of dextrose
5-10g BCAA's
5g Glutamine

Without real food that is a good alternative that sould get you rocking

However you could just precook oat and egg white pancakes the nit b4 and microwave them as soon as you get up and eat them in the car

thanks baseline. looks like i will be shopping this weekend

starting monday i an going with the shake you reccomended i get it isnt ideal, but i can make it work. got a recipe for the pancakes?

I am going to adjust diet as you reccomended

6am breakfast - 1.5 cups egg whites 1/2 cup (dry) oatmeal If this is ur PWO meal, make it a shake, whey and oats - i will Pring Shake to gym and dring afterweights and pre cardio

9am - cup cottage cheeseDrop this and change it to more like ur meal at noon... For some variety you could make this meal a nice salad with eggs, tuna, chicken etc... If ur meat is lean make sure to add some fats, EVOO is a good choice - Changed to Tuna and raw veggies 3 cups

noon - 8oz chicken 2 - 3 cups broccolli and cauliflower (tbl spoon olive oil) I like it

3pm - 3 oz can of tuna Maybe double this and add some greens or more salad with a little dressing or some walnuts is nice - Doubled and added handfull of Almonds

5:30 pm - chicken,lean beef or salmon (depends on mood) and spinach salad with olove oil Good. Remember if ur eating salmon you need to drop the oil as there will be lost of fat in the salmon meat already

7:30 protien shakeIf this meal has to be a shake, make sure it is casein, add a little Peanut butter if you like Changed to Shake and PB
thanks

[sgt2jay]

ok Baseline this is what i have come up with

4am - pre work out shake/meal
scp whey
scp caisan
1 cup oat
CAL 560/PRO 64/FAT 8/CARB 59

6am
1.25 cup egg whites
1 omega 3 egg
.5 cup oats
CAL 370/PRO 41 FAT 7.5/CARB 33

9am
6oz chick
2 cup green veggies
CAL210/PRO 32/FAT 4.5/CARB 9.5

Noon
6oz chick
4 cup green veggies
CAL270/PRO 34/FAT 4.5/CARB 17.5

3pm
5oz Tuna
2 cup Vegggies
CAL 200/PRO 28/FAT 4/CARB 8

5:30
Lean Steak (Fat trimmed)
spinach salad w/olive oil
CAL 340/PRO 32/FAT 22/CARB 7

7 730ish
Caisan shake w/PB
CAL 199/PRO 30/FAT 6/CARB 6

DAY TOTAL
CAL 2149/PRO 261/FAT 56.5 (too High??)/CARB 140

i know calories and card may br low off your reccomendation but i incresed my calories by about 600 a day. i want to increase slowly or in intervals. still a little gun shy about calories dont want to hit the 295 again ha ha ha.

[baseline_9]

I like it, i only had a quick scan but it looks good

Roll with it and see how your body responds


I would like you to get the carbs higher tho

Gd luck

[sgt2jay]

let me get comfortable with the extra calories and carbs and i will up it.

thanks for the advise ill keep ya posted

[sgt2jay]

got an additional question

how would adding GH effect this diet. i have read it is best to pin am. should i be concerned with carbs with the following diet?

i wake at 3:45 to go to gym

4am - pre work out shake/meal
scp whey
scp caisan
1 cup oat
CAL 560/PRO 64/FAT 8/CARB 59

6am
1.25 cup egg whites
1 omega 3 egg
.5 cup oats
CAL 370/PRO 41 FAT 7.5/CARB 33

9am
6oz chick
2 cup green veggies
CAL210/PRO 32/FAT 4.5/CARB 9.5

Noon
6oz chick
4 cup green veggies
CAL270/PRO 34/FAT 4.5/CARB 17.5

3pm
5oz Tuna
2 cup Vegggies
CAL 200/PRO 28/FAT 4/CARB 8

5:30
Lean Steak (Fat trimmed)
spinach salad w/olive oil
CAL 340/PRO 32/FAT 22/CARB 7

7 730ish
Caisan shake w/PB
CAL 199/PRO 30/FAT 6/CARB 6

DAY TOTAL
CAL 2149/PRO 261/FAT 56.5 (too High??)/CARB 140

[sgt2jay]

bump