ok here are my stats : 5'9..172lbs..20 years old..body fat is somewhere around 15% i believe but im not certain. i am currently on a cycle on 50mgs eod of winny and 300mg once aweek of decagen. I am trying to drop my body fat and build up a nice physique of lean hard muscle. please help as much as you can:
okay i wake up and before I do my cardio I have a bottle of water with 5grams of glutamine mixed in. I do my cardio which is around 45 minutes on the eliptical and the tredmil. today i tried to stay at a target heart rate of 140bmp but i dont see how you guys do that. It got me so frustrated trying to check my pulse while jogging, i could not do it so i went to the gym where they have tredmills with sensors. Even there it was very difficult to find out what speed and incline will get me to my target heart rate. What about when you guys do your cardio outside? (Any tips on doing this without getting frustrasted would be nice)
anyway heres my food intake:
m1 (around 930am): 30 minutes after my cardio i eat 8 egg whites (40 grams of protein) and 1 whole egg. (is it okay if i add veggies to that - peppers, onions, brocoli??)
1 cup of Quakers Oatmeal (reg. flavor) I add a teaspoon of cinnamon.
1 banana.
with breakfast i take my morning supps : GNC MEGA MEN/Milk thistle/Cod liver oil.
m2 (around 1130am): i have an Isopure protein shake which is 50 grams of protein 0 carbs and 0 sugars
i add 2 tablespoons of flaxseed oil into that.
m3 (around 145pm): romaine lettuce or spring mix with about 8 ounces of grilled chicken (either 2 cutlets of grilled chicken or i usually buy the TYSON chicken strips so ill measure 8 ounces of that) - OR - instead of the chicken, 1 can of tuna - OR - 1 nitrotech protein bar (290 calories, 7 grams fat, 4.5 sat. fat, 34 grams carbs, 4 grams sugar, 35 grams of protein)
1 apple
6 caps of Nutrex Vitrix Tribulus ( 1000 mg of trib, 20% protodioscin 80% saponins) and 5 grams of glutamine
-workout @ 2-230pm (intense workout heavy lifting) -
Monday: chest Tuesday: back Wed: shoulders Thurs: Legs Fri: arms
Sat: just cardio sun: off
monday/wednesday/fri : abs
tuesday/thursday/satursday: obliques (twists or side extensions)
stretch - 10 minute warmup on tredmil (walk fast) - workout - either abs or obliques - 20 minute cooldown on tredmil or interval cardio for 25-30 minutes (keep in mind that i already did cardio monday-friday in the am)
i ususally spend 2 hrs in the gym
m4: PWO nutrition around 430 pm (within 15 min of workout)
( i need alot of help with this, i usually drink a protein shake but the isopure i have doesnt have carbs in it which is essential for pwo right? maybe i buy a protein shake from the juice bar or from the vitamin shoppe next door...what should i be looking for as far as protein carbs and fat goes and maybe some examples of what to eat/drink right after workout. THANX)
m5 (530-6 pm): this is when i eat dinner with the family so i usually eat a variety of different things every day. here are some of the things i eat.
8 ounces of steak -or- 8 ounces of broiled or grilled salmon or some other fish maybe tilapia or flounder -or- 2 pieces of grilled chicken -or- my dad likes to grill some breasts and legs of chicken on the bbq ( how much of this is recommened? ) i always go overboard on dinner and eat alot. i end up having like 2 or 3 legs and a breast of chicken or 1 1/2 - 2 pieces of steak (usually filet mignon)
all this is always with veggies and a yam or brown rice. how much veggies is good..1 cup? i usually have alot like 1/3 of the plate. how about the yam and rice, is that okay? i know its a good carb because its low glycemic level but is it okay at 6pm? should i move it up to m3?
most of the time, if i did not eat a salad for m3 i will have one with dinner. salad is usally a head of romaine lettuce and 2 or 3 slices of tomato. I put olive oil on it, should i measure the amt i put on? if so, how much?
m6 (around 830 pm): isopure protein shake with 1 tablespoon of flaxseed.
most of the time before i go to bed i have a very small salad with a can of tuna. not a good idea right? I just want something to keep my muscles going while i am sleeping. if the protein shake was my last meal at 830 and i dont go to bed lets just say till midnight, will that hold me till morning and remember i dont eat as soon as i wake up i do 45 mintues of cardio first and wait 30 minutes after that till i have meal 1.
i was always told u should have a protein shake upon waking up, but ive been reading the posts on this board about morning cardio on an empty stomach. will the glutamine hold me off so i dont go into starvation mode and burn muscle??
also i think everyone can admit it is very hard to eat the same things every day. This diet will probably switch up a little but i will follow the outline of it and i will wait until i hear enough responses on some critiques and remarks. Also, i bought Sly stallone's high protein pudding. It is 100 calories, 2 grams of fat, 420 mg of sodium, 1 gram of carbs 0 sugars and 20 grams of protein - where can i add this in to my day? how about green tea, i want to start getting into drinking 1 cup a day, where can i add this in? for meal 3 i sed a sald with tuna or chicken. sometimes i will substitute and have the chicken with some veggies, maybe some london broil with veges, this is okay right?
and if i dont eat the nitrotech protein bar for meal 3 which i probably wont because i will be soo hungry, where can i add that into my day?
any help or critiques would be appreciated. thank you. i also drink ATLEAST a gallon of water a day
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Originally Posted by FlexEm13
