another last 10 to lose!

**the_experiment** · 05-09-2006, 02:23 PM

Originally Posted by sooners04

Post up your diet and we can help you tweek it so you can lose the last 10lbs.

-5ft 8in, 31yrs Old, Male
-Before 212 Lbs - MARCH 2nd 06
-Present 187 Lbs - MAY 1st 06
-Cheat Meal once or maybe twice a week.
-Cardio 7x a week. 3 caps Hydroxycut b4 working out (hey, it's working)

Workout (Weights) Day - Every other day
8 AM Wake up, 1 Scoop of Whey Shake + 1 tsp Flax Oil OR Wake Up + 1/2 cup Oats + 1 Scoop of Whey

Workout followed by 30-45 minutes cardio 65-75% MHR

10AM PWO - 2 Scoops Whey Shake, 1 Multivitamin + 2 teaspoons Flax Oil

11pm Meal 1 - 5 Eggs Whites + 1/2 cup Oats + Small Salad

1PM Meal 2 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

3PM Meal 3 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

5PM Meal 4 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

7PM Meal 5 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

9PM Meal 6 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

Approx. Daily KCAL: 3000-3500 Pro:350g Carb:50-75g: Fat: 100g

OFF DAY -
9:00AM -1 HR Cardo - 65-75% MHR Empty Stomach

10:30AM - Whey Shake + 1 Multivitamin + 2 tsp Flax Oil

11 PM Meal 1 - 1/2 Cups Oats + 5 Egg Whites

1PM Meal 2 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

3PM Meal 3 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

5PM Meal 4 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

7pm Meal 5 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

9pm Meal 6 - Chicken/Steak/Turkey/Can of Tuna + Small Salad + 2 tsp Flax Oil

Approx. Daily Macros:
2750-3500kcal Pro:350g Carb:50g Fat:75g

(My Macro estimates are way off... i'm def. not starving myself.. )

**StoneGRMI** · 05-09-2006, 02:29 PM

How long have you been doing this? Man I would be dead without any carbs. I would add oats before lifting and more oats after lifting. Then add oats on your cadio days right after cardio. That diet is going to be hard to stick to since its the same thing over and over again. Try to mix up your pro/fat meals. Good luck!

**the_experiment** · 05-09-2006, 02:37 PM

a little over two months. lost 25 lbs so far. i'm a pretty good cook, so my meals are yummy.

i have oats preworkout except on legs day since I'll puke it up. Then I'll have oats (pro/carb) 1 hour after my PWO shake - I'm not considering that shake a meal.

i'll add oats after cardio. thanks for the suggestion.

**1buffsob** · 05-09-2006, 02:41 PM

You're way too light on the carbs. Forget what the whole "carbs are the enemy" BS, and don't fall into the pit of thinking you're 'sensitive' to carbs.

Also, you need to measure out your meals, as the 800kcal margins in your diet do not help us to critique. And please read up on PWO. Your diet has glycogen depleted written all over it.

1buffsob

**the_experiment** · 05-09-2006, 02:49 PM

will do. cheers.

i'm going on vacation at the end of this month, my abs are beginning to show. so, i have two or three weeks left..

i'm losing fat (probably some muscle, too) at a healthy rate, imo. just want those abs.