Revised Diet

**Hawkman44** · 10-04-2004, 12:22 AM

New and improved........I hope

STATS:
5’10, 225lbs and 17% BF
I have a lot of muscle mass and want to get ripped. I don’t want to drop too much weight, just the Extra Fat

.

DIET:
ECA stack

Cardio (1 hour on treadmill) to 65 to 70 % of max

Pro/Fat Meal: 30 min after Cardio – Shake - 2 scoops of Whey/ Water/1 teaspoon of natural PB / 1 teaspoon of Flax oil. (58g protein/ 8g carbs/ 21g fat)

45 minutes after shake - Weight Workout - 6 days on / 1 off

Pro/Carb Meal: Immediately after workout – PWO shake / 1 scoop of Whey / Dextrose (25g protein / 50g carbs / 4g fat)

Pro/Carb Meal: Tuna fish sandwich – 1 and ½ can of tuna in water/low fat mayo/Wheat bread (54g Protein/39 carbs/5g fats)

Pro/fat Meal: Chicken Breast and 28 Almonds (44g protein/6g carbs/16g fats)

Pro/Carb Meal: Salmon, Tilapia or Steak with fish oil, veggies and a ½ cup brown rice. (65g protein/ 40 carbs / 5g fats)

Pro/Fat:1 hour before bed – Shake - 2 scoops of Whey/ Water/ 1 teaspoon of natural PB / 1 teaspoon of Flax oil. (58g protein/ 8g carbs/ 21g fat)

1 gallon of water and Multi-vitamin ED.

Totals:
304 grams of Protein
151 grams of Carbs
72 grams o Fats

* EFA’s from Salmon/Tilapia, Fish Oil, Natural Peanut Butter and Flax

**cyflex** · 10-04-2004, 02:21 AM

Originally Posted by Hawkman44

New and improved........I hope

STATS:
5’10, 225lbs and 17% BF
I have a lot of muscle mass and want to get ripped. I don’t want to drop too much weight, just the Extra Fat

.

DIET:
ECA stack

Cardio (1 hour on treadmill) to 65 to 70 % of max

Pro/Fat Meal: 30 min after Cardio – Shake - 2 scoops of Whey/ Water/1 teaspoon of natural PB / 1 teaspoon of Flax oil. (58g protein/ 8g carbs/ 21g fat) FINE
45 minutes after shake - Weight Workout - 6 days on / 1 off

Pro/Carb Meal: Immediately after workout – PWO shake / 1 scoop of Whey / Dextrose (25g protein / 50g carbs / 4g fat) FINE

Pro/Carb Meal: Tuna fish sandwich – 1 and ½ can of tuna in water/low fat mayo/Wheat bread (54g Protein/39 carbs/5g fats)
NO BREAD NO FATS HERE.. THERE IS A BETTER CARB SOURCE-BR.RICE or OATMEAL.MAKE IT A LEAN PRO/COMPLEX CARBS (1/2 CUP) /VEGGIES

Pro/fat Meal: Chicken Breast and 28 Almonds (44g protein/6g carbs/16g fats) FINE

Pro/Carb Meal: Salmon, Tilapia or Steak with fish oil, veggies and a ½ cup brown rice. (65g protein/ 40 carbs / 5g fats) CARBS/FATS HERE..(STEAK,SALMON,F.OIL WITH RICE "CARBS")- NO NO MAKE IT A PRO/FAT MEAL
IF U WISH MAKE THE PREVIOUS MEAL A PRO/CARB
Pro/Fat:1 hour before bed – Shake - 2 scoops of Whey/ Water/ 1 teaspoon of natural PB / 1 teaspoon of Flax oil. (58g protein/ 8g carbs/ 21g fat) FINE
1 gallon of water and Multi-vitamin ED.

Totals:
304 grams of Protein
151 grams of Carbs
72 grams o Fats

* EFA’s from Salmon/Tilapia, Fish Oil, Natural Peanut Butter and Flax

GOOD LUCK BRO..

Thanks
Peace&Health

cyflex

**SwoleCat** · 10-04-2004, 07:27 AM

Working out having only 1 meal after cardio is NOT a good idea at all.

Do as you wish though, but those activities are TOO close together.

(aerobic/anaerobic)

~SC~

**Hawkman44** · 10-04-2004, 01:34 PM

I work evenings (begin at 2pm) so doing cardio and weights that close togather is my only choice. I tried getting up earlier to do cardio, but I was just too darn tired. I hate making excuses, but I really have no choice.

What would be BEST to eat between cardio and weights? Is the shake no good?

**SwoleCat** · 10-04-2004, 05:37 PM

It'd be best to do cardio one day, weights on the other days, and adjust your diet to make up for the 1 less cardio session.

It can be done that way.

~SC~

**Hawkman44** · 10-05-2004, 07:20 AM

alright, I'm going to have to figure out something to try and get my cardio and my weights in.

I may just have to get up extra early, because I really want to do both cardio and weights 6 days a week (it just makes me feel better).

How about the diet?

**Panzerfaust** · 10-05-2004, 08:47 AM

I get up extra early for cardio, it is a huge sacrifice as i got to school and work full time.

**Hawkman44** · 10-05-2004, 12:42 PM

I would really love more feedback on the diet

Pretty please?

**Hawkman44** · 10-05-2004, 04:19 PM

Bump

**)(PimP JuicE)(** · 10-05-2004, 04:49 PM

Just don't mix fats and carbs in meal 5, other than that it looks fine to me.

see how you do with the bread for a couple weeks...bloating, carb sensitive etc.