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  1. #1
    barrett's Avatar
    barrett is offline New Member
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    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.

  2. #2
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    IN CAPS!

    Quote 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.
    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!

  3. #3
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    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

  4. #4
    barrett's Avatar
    barrett is offline New Member
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    I could add a scoop of whey to the first meal to boost the protein. Thanks guys..

  5. #5
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Quote 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

    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...

  6. #6
    LeanMeOut's Avatar
    LeanMeOut is offline Community Veteran
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    Advice looks good, good luck cutting bro

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