What the F*ck...someone help

[heytheresmoker]

Every diet i look at to fix and meet what i need for the day has workout in the middle..
i wake up at 5:45 and im at the gym at 6-7:15...then im at work all day and dont get home till late...
Morning is the only time i can workout and i want my diet to be on point but i have no clue on how to work with the am workout...

help me out...please

[SwoleCat]

Are you planning on doing cardio?

~SC~

[abstrack]

damm!! was the title was a cry for help or just a pissed off statement ,LOL

[heytheresmoker]

its a cry for help....so please hook me up boys...

my workouts go:
monday- chest
tuesday- sholders
wednesday-cardio
thursday-arms
friday-cardio pm. back
saturday & sunday cardio or sports

im going to see how cardio 4 days a week works but i want to stay my weight and not lose so if 4 days is to much then ill stay at the normal 3...

right now im 6' 180lbs and 10%bf...
my goal is to gain lean mass and lose bf...

please help me out bros

[yerg]

No legs? I dont like that workout at all. For me anyway...

[abstrack]

ditto to what Yerg said

[SwoleCat]

GotLegs?

~SC~

[heytheresmoker]

i totally forgot to type in legs...
i do legs with my sholder workout...

revised:
monday- chest
tuesday- sholders and legs
wednesday-cardio
thursday-arms
friday-cardio pm. back
saturday & sunday cardio or sports

[bigdogc]

hey bro i do workouts in the mornings too!!! if you want to loose BF you are probably going to have to be doing cardio. but since you workout in the morning ill share with you my diet and schedule


meal 1- 1.5cup oatmeal, 10egg whites, 1 scoop whey (carb)
workout
pwo 2- 80dex 40whey(carb)
ppwo3- 1 1/4cup brown rice chicken breast, 1 scoop whey(carb)

at this point if you feel you want to be gaining LBM then you want to use 8 meals, but for a simple healthy meal to support muscle growth and to eliminate fat storage follow the 6 meal plan.
meal 4- 1cup tuna 2 tablespoons natural peanut butter (you can use chicken here too)
meal 5- 1 8oz steak, 1.5tblspoon flax, 1 scoop whey
meal 6- 3 scoops PM formula protein with flax (usually 20gs of fat here for me)

anyway, you can adjust a lot of these things to your settings, but i find working out in the morning is the shit, you can get all your carbs in before the afternoon, no later than 1pm. im doing an 8meal plan, ive gained 12 pounds and still have my 6pack! just remember, concentrate on cutting or bulking. but i strongly suggest bulking THEN cutting.

[dr.shred]

bro, i don't see any value of doing delts after chest. Regardless of when you workout, just build your diet around it, it shouldn't make a difference what time of the day it is.

-SHRED

[heytheresmoker]

come on SwoleCat please hook me up with something i can work with...

[cdogge]

come on SwoleCat please hook me up with something i can work with...

Didn't bigdog just give you some good info?

[heytheresmoker]

yea he did...

heres my diet....

1.1/2 cup oats, 6 egg whites and 2 scoops protein

2.workout

3.pwo shake

4.chop meat 1/4 cup cheese some kinda green veggies

5.chicken 1/2 cup rice

6.2 cans tuna or chicken with mayo

7.steak veggies rice or potato

8.shake