Help me out with this set up...

I am 6'0". 190lbs 20% BF male 28 years old

I want to lose BF and gain/maintain my lean mass...

Does this look ok? Should i add more calories?



7:30am cardio (220-28*.7=134BPM) 45 minutes

9:00am
2 scoops optimum nutrition 100% whey (46grams PRO) 184 kcal
1/2 cup oats raw/ground (27grams carbs) 108 kcal

11:00am
1.5 can tuna albacore (45 grams PR0) 180
2 tblspoon Olive oil (28 grams FAT) 252

2:00pm
6oz chicken breast (40 grams PRO) 160
green beans (16 grams carbs) no count...
1 tablespoon udo's oil (15 grams FAT) 135

5:00pm
1 scoop optimum nutrition 100% whey (23 grams PRO) 92

6:00pm
workout (mon-legs, tues-chest/tris, thurs-back bis, fri-shoulders/abs)

7:00pm PWO
80 grams of dextrose (80 grams carbs) 320
2 scoops optimum nutrition 100% whey (43 grams PRO) 184

8:00pm PPWO
1.5 can tuna albacore (45 grams PR0) 180
1 cup oats (54 grams CARBS) 216
lettuce or spinach no count....

10:00pm
1 scoop optimum nutrition 100% whey (23 grams PRO) 92
2 tblspoon natty peanut butter (8 grams PRO, 16 grams FAT) 144

totals
kcal grams
PRO 1072 268
CHO 644 161
FAT 531 59

total kcals=2247

I would add either fat or carbs to your pre-WO meal. If you are carb-sensitive or carbs make you lethargic, go with fat.

Thanks for the prompt reply. I really appreciate all the help I can get and this is supposed to be the premier place for Diet info. But, I thought FAT pre workout was a big no no.

Quote:

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Originally Posted by rssumme

Thanks for the prompt reply. I really appreciate all the help I can get and this is supposed to be the premier place for Diet info. But, I thought FAT pre workout was a big no no.

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nope nope. fat POST workout is a bad idea. but depending on your carb sensitivity u can have either b4 your lift.

DCB

Alright.

So just add some fats to the pre workout meal and this is perfect? I cant believe I got it right on the first stab. Any other ideas? Are my total calories too low? Thanks in advance for any info...

except for that one change it looks solid my friend

good luck

DCB

For this pre workout meal, Can I use perhaps 30 grams of gatorade powder (dextrose) with the whey? I ask because I take CEX creatine and i figure the higher GI carb will help with absorbtion. I dont want to risk too many carbs though. I would like to mix it all together 1 hour prior to workout. Then I would be skipping this meal and the PWO meal on non workout days. Thoughts?

Bump to the gods...I just need a little nudge...

I'd doubt you'd want to use Gatorade because Sucrose is the first ingredient listed, and Dex is the 2nd...Smarties, and sweet tarts are basically dex and foodcoloring...You can buy pure dextrose, pound for pound cheaper than the big bags of candy from www.barryfarm.com/sugars.htm or other sites.

You never want dex until after you lift...If you want to lose fat, drop creatine all together...

Quote:

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Originally Posted by Boost n Juice

I'd doubt you'd want to use Gatorade because Sucrose is the first ingredient listed, and Dex is the 2nd...Smarties, and sweet tarts are basically dex and foodcoloring...You can buy pure dextrose, pound for pound cheaper than the big bags of candy from www.barryfarm.com/sugars.htm or other sites.

You never want dex until after you lift...If you want to lose fat, drop creatine all together...

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creatine has nothign to do with burning fat, only retains a bit of inter-cellular water. I would keep using the creatine to hold on to as much muscle as possible, then drop its use when you need to shed the water off IMO

Creatine is always a no no when cutting fat? I am willing to drop it but I will lose alot of strength if I do. If figure strength loss = muscle loss. True or false?

I will switch from gatorade to pure dextrose as I always thought they were the same as long as it was the powder gatorade...

AngelX is right...I worded my post wrong, you won't lose more fat by drop Creatine, but you will "shred" the water which will slightly help you achive a cut look...

I've never noticed any affect on creatine, so I can't give any kind of an strength/muscle loss answer...

Not sure where the gatorade misconception came from...Can go wrong with the pure dex, plus it's cheaper anyways!