Lean out this fattie

28yo 6'0 220lbs and I'm guessing 20% bf. Let me know what you think about this diet. I do weights after work and that's why the order is a bit different than the sticky. Any comments are appreciated.

Fasted AM cardio 65-75% MHR on a stationary bike for 45min

Meal 1: pro/fat
7 egg whites
1/4 cup cheese
2 strips bacon

Meal 2: pro/fat
2 scoops ATW
handful almonds

Meal 3: pro/fat
Usually salmon and veggies OR
chicken breast, handful almonds, veggies

Meal 4: pro/fat
2 scoops ATW
handful almonds

Workout

PWO
2 scoops ATW = 50g
2/3 cup dextrose = 100g

PPWO
chicken breast
brown rice

On non-workout days, PWO is replaced by a pro/carb and PPWO is another pro/fat.

IN CAPS!

Quote:

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Originally Posted by barrett

28yo 6'0 220lbs and I'm guessing 20% bf. Let me know what you think about this diet. I do weights after work and that's why the order is a bit different than the sticky. Any comments are appreciated.

Fasted AM cardio 65-75% MHR on a stationary bike for 45min

Meal 1: pro/fat
7 egg whites
1/4 cup cheese
2 strips bacon
PROTEIN IS WAY TO LOW AND WHERE ARE YOUR FATS? TRY AGAIN! WHY NOT A SHAKE W/ FLAX? THATS BETTER THAN YOUR CURRENT SELECTION IMO.

Meal 2: pro/fat
2 scoops ATW
handful almonds
GOOD!

Meal 3: pro/fat
Usually salmon and veggies OR
chicken breast, handful almonds, veggies
GOOD!

Meal 4: pro/fat
2 scoops ATW
handful almonds
OK!

Workout

PWO
2 scoops ATW = 50g
2/3 cup dextrose = 100g
RIGHT ON!

PPWO
chicken breast
brown rice
YOU CAN ADD A VEGGIE HERE AS WELL IF YOU LIKE?

On non-workout days, PWO is replaced by a pro/carb and PPWO is another pro/fat.

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You seem to have it down as far as pro/fat & pro/carb...but you gotta get enough protein and you might wanna re-arrange somethings..you will get better as time goes by.

Good luck!

he has cheese and bacon for his fats in meal one, whats wrong with those, as long as he gets his efa's later in the day its all good

dcb

I could add a scoop of whey to the first meal to boost the protein. Thanks guys..

Quote:

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Originally Posted by dalcowbag

he has cheese and bacon for his fats in meal one, whats wrong with those, as long as he gets his efa's later in the day its all good

dcb

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You are right but i was thinking more along the lines of EFA's, but i agree that would be ok as long as he implemented some EFA's in there somewhere.

I would add the scoop of Pro as well....


Good luck...

Advice looks good, good luck cutting bro