Pretty tight diet, What do you think?

[Power House]

Hey everyone,

Im 29, 225lbs ,

I'm doing 1 hour cardio in the morn on an empy stomach.

Followed by a 1 hour intense weight training session,

Right after I have a Low Carb Grow shake with some pineapple and strawberries.

I eat every 2 - 2-1/2 hours :

1-shake with pineapple and strawberries (PWO) as above.

2-Chicken breast on a Wholewheat pita w/ salad and 2 Udo's tabs and water

3-Chicken breast and a yam

4-Chicken breast and salad, 2 Udo's tabs

5-8oz of steak with salad., 2 Udo's tabs


What do you think?

Thanks.

[audis4]

Here's what I think....

are you cutting or bulking?

list macros for each meal, along with a final number

keep 1 hour of morning cardio

move your weight training (if possible) 2-3 meals later

low carb grow shake seems like an oxy moron to me (scratch)

ALWAYS, ALWAYS eat before your 1 hour weight training

PWO, keep your shake and add dextrose (usually people do 2:1 ratio; dextrose to protein)

usually, most don't utilize bread during cutting, rather bulking.

meal 4 and 5, add good fats (olive oil, full fat mayo) or good carbs

rework your diet as needed and repost. Hope this helped, I was about to say, "read the cutting or bulking sticky!" but I'm in a good mood today lol.

[brutesinme]

Here's what I think....

are you cutting or bulking?

list macros for each meal, along with a final number

keep 1 hour of morning cardio

move your weight training (if possible) 2-3 meals later

low carb grow shake seems like an oxy moron to me (scratch)

ALWAYS, ALWAYS eat before your 1 hour weight training

PWO, keep your shake and add dextrose (usually people do 2:1 ratio; dextrose to protein)

usually, most don't utilize bread during cutting, rather bulking.

meal 4 and 5, add good fats (olive oil, full fat mayo) or good carbs

rework your diet as needed and repost. Hope this helped, I was about to say, "read the cutting or bulking sticky!" but I'm in a good mood today lol.

good advice, exactly what i was thinking (so it must be good advice

[Power House]

Here's what I think....

are you cutting or bulking?

list macros for each meal, along with a final number

keep 1 hour of morning cardio

move your weight training (if possible) 2-3 meals later

low carb grow shake seems like an oxy moron to me (scratch)

ALWAYS, ALWAYS eat before your 1 hour weight training

PWO, keep your shake and add dextrose (usually people do 2:1 ratio; dextrose to protein)

usually, most don't utilize bread during cutting, rather bulking.

meal 4 and 5, add good fats (olive oil, full fat mayo) or good carbs

rework your diet as needed and repost. Hope this helped, I was about to say, "read the cutting or bulking sticky!" but I'm in a good mood today lol.

Trying to lean out.

Due to daily schedule can't change my routine

Low carb grow and pineapple an oxy moron why? Grow supplys the protien and pinapple repleneshes the glycogen.

only bread is the whole wheat pita that's all

My salads are dressed with olive oil and lemon. The Udo's tabs are EFA's (good fats) flax, sunflower, fish oil all in one.

Thanks for being nice

Power House

[Power House]

How do I figure out the macros?

Thanks for the help

Power House

[steve0]

Hey everyone,

Im 29, 225lbs ,

I'm doing 1 hour cardio in the morn on an empy stomach.

Followed by a 1 hour intense weight training session, Right after I have a Low Carb Grow shake with some pineapple and strawberries.

I eat every 2 - 2-1/2 hours :

1-shake with pineapple and strawberries (PWO) as above.

2-Chicken breast on a Wholewheat pita w/ salad and 2 Udo's tabs and water

3-Chicken breast and a yam

4-Chicken breast and salad, 2 Udo's tabs

5-8oz of steak with salad., 2 Udo's tabs


What do you think?

Thanks.

ehat i highlighted is a very bad idea.

[audis4]

good advice, exactly what i was thinking (so it must be good advice

heck ya bro.

[audis4]

How do I figure out the macros?

Let's say your trying to figure out the macros (fats, carbs, cals, protein) for oats. For 1/2 cup oats, the macros would be cals: 150 carbs: 27 fat:3 protein: 5
Do that for EVERYTHING!!! I myself don't include things such as broccoli but some do.

[1buffsob]

If you are unable to seperate the training, you MUST have a pre-workout meal. Then train first with cardio PWO. You're doing nothing but burning muscle when you train on an empty stomach.

1buffsob

[Power House]

If you are unable to seperate the training, you MUST have a pre-workout meal. Then train first with cardio PWO. You're doing nothing but burning muscle when you train on an empty stomach.

1buffsob

So...you're saying do the cardio, have a pre workout meal then do the weights followed by the PWO meal?

Where do I find these nunbers for the Macros?


Thanks to everyone for the help, Please continuewith your suggestions.


Power House

[audis4]

So...you're saying do the cardio, have a pre workout meal then do the weights followed by the PWO meal?

Correct.

Where do I find these nunbers for the Macros?

The 'nutritional facts' label on whatever you buy.

[Power House]

Thanks anyone else have anything to add?

[Power House]

What do you think about grow with a sweet potatoe as a pre workout meal and Biotest Surge as a PWO meal?


Power House

[novastepp]

i say you eat, lift, then do cardio, then have your PWO.

[steve0]

i say you eat, lift, then do cardio, then have your PWO.

word up, best way to do it, but do you not think your muscle start starving at this point considering you just pounded them with weights now you jump on the treadmill for 30 mins whould you not be in a muscle wasting state ?

[1buffsob]

i say you eat, lift, then do cardio, then have your PWO.

Exactly.

1buffsob

[1buffsob]

word up, best way to do it, but do you not think your muscle start starving at this point considering you just pounded them with weights now you jump on the treadmill for 30 mins whould you not be in a muscle wasting state ?

Definately not the "best" way to preserve muscle IMO. But if he limits his time in the gym to 1.5 hours, ie. 50min training and 40min cardio, he should be alright. 1 hour of each is just too much in my opinion. At least this early in the game.

1buffsob

[steve0]

Definately not the "best" way to preserve muscle IMO. But if he limits his time in the gym to 1.5 hours, ie. 50min training and 40min cardio, he should be alright. 1 hour of each is just too much in my opinion. At least this early in the game.

1buffsob

mmmm what about a 90 min workout session 60 mins lifting and 30 mins cardio ?? the reason i ask is becasue im trying to get a few more cardio sessions in, i do two morning session per week i need just a little more.

[1buffsob]

mmmm what about a 90 min workout session 60 mins lifting and 30 mins cardio ?? the reason i ask is becasue im trying to get a few more cardio sessions in, i do two morning session per week i need just a little more.

That will definately work steve0. I just used the 50/40 as an example. I try to speed up my workout (just shorter breaks between sets) so I can have more time for cardio. The main thing though is to just get out of the gym. I try to limit it to 90 min if I'm doing cardio PWO.

1buffsob

[steve0]

thanks buff i have never done cardio PWO, so we will see how it goes

[Power House]

Definately not the "best" way to preserve muscle IMO. But if he limits his time in the gym to 1.5 hours, ie. 50min training and 40min cardio, he should be alright. 1 hour of each is just too much in my opinion. At least this early in the game.

1buffsob

So you say limit it to 1.5 hours...ok...why? what do you mean by this early in the game?


Thanks for all the help.

Power House

[steve0]

So you say limit it to 1.5 hours...ok...why? what do you mean by this early in the game?


Thanks for all the help.

Power House

why limit it because after you lift you wanna get your PWOmeal in ASAP so your body can start repairing muscle

[Power House]

why limit it because after you lift you wanna get your PWOmeal in ASAP so your body can start repairing muscle

I thought he was referring to more than 1.5 hours would be excessive, that's the way I understood it.


Power House

[audis4]

I thought he was referring to more than 1.5 hours would be excessive, that's the way I understood it.

he was. you want to start out at 40 min on the elliptical or treadmill or whatever and work your way up to 1 hour or so. I think it's pointless to do cardio for much more than an hour because your doing cardio on an empty stomach thus nothing more for your body to keep running on other than muscle.

[1buffsob]

So you say limit it to 1.5 hours...ok...why? what do you mean by this early in the game?


Thanks for all the help.

Power House

When cutting, you always are in risk of going into a catabolic state. Your previous meals only provide so much fuel for lifting before it resorts to muscle. Excessive time in the gym, whether it be lifting or cardio, is a sure fire way to eat muscle. That's why I suggest limiting the time training and doing cardio when cardio is done PWO.

Anearobic exercise (Lifting) requires glycogen as fuel. After you run out of glycogen, your body resorts to burning muscle for fuel (Catabolism) to complete those anearobic activities. So..... if you're already carb depleted (which you definately will be) and train, you'll most likely be in a catabolic state before you even get on a treadmill. Limiting the time you spend in the gym will limit your loss of muscle. And as steve0 stated, the quicker you can get in PWO, the better.

When I talk about "this early in the game".... you've only just begun to cut. Eventually your metabolism will slow and fat loss will become more difficult. At that point you'll need to reassess your diet and cardio routine. More cardio may be needed, although, it may be at the expense of greater muscle loss.

1buffsob

[audis4]

well put 1buff.

[Power House]

When cutting, you always are in risk of going into a catabolic state. Your previous meals only provide so much fuel for lifting before it resorts to muscle. Excessive time in the gym, whether it be lifting or cardio, is a sure fire way to eat muscle. That's why I suggest limiting the time training and doing cardio when cardio is done PWO.

Anearobic exercise (Lifting) requires glycogen as fuel. After you run out of glycogen, your body resorts to burning muscle for fuel (Catabolism) to complete those anearobic activities. So..... if you're already carb depleted (which you definately will be) and train, you'll most likely be in a catabolic state before you even get on a treadmill. Limiting the time you spend in the gym will limit your loss of muscle. And as steve0 stated, the quicker you can get in PWO, the better.

When I talk about "this early in the game".... you've only just begun to cut. Eventually your metabolism will slow and fat loss will become more difficult. At that point you'll need to reassess your diet and cardio routine. More cardio may be needed, although, it may be at the expense of greater muscle loss.

1buffsob

Thank you for taking the time explain and to help, I really appreciate the help.

Power House

[heavyhitter08]

i agree with working your way up. i do cardio 3x a week and weight train right after. Usually for cardio i'll be on for 40 mins no longer and not running at full speed. Try increasing the incline to 13-14 and speed 3-4. After i finish my cardio i rest 15 mins where i eat a small jar of baby food and 1 scoop whey shake. Let that digest and hit the weights!

[budlight1]

i say screw the cardio in general. If your diet is on point cardio is worthless.

[audis4]

i say screw the cardio in general. If your diet is on point cardio is worthless.

I hope your kidding....have fun with your 3 year cut.

[1buffsob]

i say screw the cardio in general. If your diet is on point cardio is worthless.

Try to get into sub 8%bf on diet alone, then tell me cardio is worthless.

1buffsob

[C_Bino]

Well the only thing I dont like it lack of meals. You have a shake and then only 4 actual meals all day yet you claim to eat every 2-2.5 hours. If that was tru it seems you are only awake for a short period of time or arent being realistic about how often you really eat. I would try to get 6 meals of whole food during the day. And you definitely need to break down your macros.

You have to figure out how many calories you are actually taking in and what those calories are from.

[Power House]

Well the only thing I dont like it lack of meals. You have a shake and then only 4 actual meals all day yet you claim to eat every 2-2.5 hours. If that was tru it seems you are only awake for a short period of time or arent being realistic about how often you really eat. I would try to get 6 meals of whole food during the day. And you definitely need to break down your macros.

You have to figure out how many calories you are actually taking in and what those calories are from.

I'm going to adjust my diet and see if looks any better. I know you find out the nutritional data (macros) from the label on the packaging, is there any other way to find the info?

Sorry for the dumb question

[heavyhitter08]

I'm going to adjust my diet and see if looks any better. I know you find out the nutritional data (macros) from the label on the packaging, is there any other way to find the info?

Sorry for the dumb question

Check this out maybe it will help......

http://www.steroid.com/foodprof.php

[Power House]

7:30 Wake up have a low carb grow shake w/ yam and EFA's

8:30-10:00- Intense weight training session

10:00- Biotest Surge PWO

12:00- light cardio

2:00- chicken on a whole wheat pita w/EFA's

5:00- Beef and salad

7:00- Chicken Breast w/EFA's

9:00 Chicken Breast and Salad

11:30 Bed

What you think now?


Does this look any better? Thanks for you patience and assistance. Nutrition has always been my weakest part of training.

Respect,
Power house

[Power House]

Check this out maybe it will help......

http://www.steroid.com/foodprof.php

Thank you very much sir, I'm going to plug the numbers and post what I came up with.

Thanks,

Power House

[Power House]

My BMR =1783calorie/day

Daily Caloric needs- TDEE -2763/day
seems like huge numbers.

[1buffsob]

My BMR =1783calorie/day

Daily Caloric needs- TDEE -2763/day
seems like huge numbers.

Not really. I weigh a little less, and my maintainence is around 3250kcals. Seems about right for you.

1buffsob

[Power House]

That was the number I got when I chose moderately active but when I put very active I got BMR=1783 TDEE= 3075

so this means I have to intake 1783cals to maintain my weight.

to loose weight I would take avay how much calories to get lean safely?

OR do I maintain my BMR and just let Training and daily activities be the tool that gives me that result?


Power House

[audis4]

so this means I have to intake 1783cals to maintain my weight.

Sweet hell, I certainly hope not, unless your a girl. That 3,070 number, are the cals you need to maintain. Now subtract 500 and you will be losing close to 1lbs. fat per week etc.