Originally Posted by capone_22
i'll search for it, posted it a couple of months ago...
Here is the mealplan:
meal 1 (30-40 min after cardio)
HOW LONG IS THE CARDIO SESSION, WHAT TYPE OF CARDIO?
- 4 egg whites
- 3 slices lean chicken bacon
- 1 tbsp Olive or Flax Oil
- 1 scoop whey
47g Protein, 15g Fat
meal 2 (2.5 - 3 hours later)
- 1 scoop whey
- flaxseed (grounded)
MAY WANT TO NOW SWITCH TO AN OMEGA 3,6,9 BLEND.
22g Protein, 20g fat
WHY SO LITTLE? I KNOW U ARE CUTTING, BUT ALL YOUR PRO/FAT MEALS BEING EQUAL WOULD BE BETTER. JUST A PERSONAL PREFERENCE......
Lunch (2.5hr - 3 hrs later)
- 2 lean chicken steaks
BREASTS RIGHT?
- 1 cup of veggies or salad
OMIT CORN/CARROTS/PEAS/CROUTONS/LOW OR NO FAT DRESSINGS, THEY HAVE SUGAR.
- 1 tbsp of Flax oil
40g protein, 25g Fat
Workout ~approximately 2 hrs after lunch
Post Workout
- 45g protein
- 90g dextrose
**** how do you guys measure the dextrose???? I'm going with a heaping tablespoon @ 10-12g???? does that sound accurate or is there a better way?
1/2 CUP IS 75 GRAMS OF CARBS, SO A TOUCH MORE......
PPWO Meal
- lean protein source (chicken or beef)
USE CHICKEN OR WHITE FISH OR EGG WHITES.
- 1 cup of rice
- veggies
INCLUDE VEGGIES ELSEWHERE, NOT HERE AS YOU DON'T WANT TO SLOW DIGESTION. AGAIN, PERSONAL PREFERENCE, NOT SET IN STONE, BUT DO AS YOU WISH.......
40g protein, 35g carbs
WRONG WAY...........CARBS NEED TO STILL BE HIGHER THAN THE PRO IN THAT MEAL.........CUTTING OR NOT.
(YOU ARE GOING TO HAVE TO ADJUST YOUR AMOUNTS AND FIGURE YOUR EXPENDITURE NEEDS. MANY USE THE HARRIS BENEDICT FORMULA, OTHERS DO THEIR BODYWEIGHT X 10 IN KCALS, ETC. HOWEVER YOU ARRIVE AT YOUR MEAL AMOUNTS, YOU NEED TO ALTER YOUR MEALS AND EXPERIMENT TO GET THE RIGHT AMOUINTS.........ON TO THE REST......)
last meal (2.5hrs - 3 hrs after PPWO)
- 1 tbsp flax oil or grounded flaxseeds
- 1 1/2 can of tuna or 2 scoop of whey
~50g protein, 20g fat
SWITCH TO THE OTHER OIL...........
Totals: Protein 244g/ Fat 80g/ carbs 115g
Percentages 976 Protein calories/720 fat calories/460 carb calories
Protein 45% fat 33% carb 21%
Does that (percentages) seem about right????
THIS WILL DIFFER AMONGST EVERYONE BRO, IT REALLY DOES. YOU HAVE TO FIND WHAT WORKS.......
*** i'm about 176- 180 lbs.
thanks for the help!
Here Ya go fellas!
~SC~
thanks in advance. Capone