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01-04-2010, 07:22 AM #1New Member
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- Dec 2009
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Out of shape Asian looking to cut 20 lbs
hi there..i posted some of this in the training forum but also need diet advice so here goes..
im 25 years old ,
ht= 5 ft 8 inches wt= 195 lbs
i used to be in the army from 18-22 years where i was around 165 lbs..
i left the army at the age of 22 and to keep fit i started doing muaythai
and MMA three times a week..i loved mma ad muaythai and just doing that
kept me fit(u dont even realise how much u sweat due to enjoying it,and the adrenaline during the crazy sparring sessions)..
unfortunately,an over enthusiastic sparring partner applied too much pressure
on my knee with a heel hook which put me out of action for over a year and a half..
in that time,i did no physical exercise(gym or cardio) whatsoever..along with that i started working in a club as a party promotor,so along with the late nights,alcohol and the beautiful women time flew past..also took away much of the motivation to exercise( before that i used to keep fit for the ladies,but working in a nightclub environment meant you had a constant stream of hot hunnies around you..lol..
and the after effect..in about 2 years,i have ballooned from 165 lbs to 195 lbs..freakin 30 lbs!!!-i know i have to start a proper workout program and diet(which i never concentrated much at before)..
heres my sample diet plan i have worked out..your advide would be most appreciated guys..
930am (after cardio) - Oats (Protein 20g , Carbs 66g, Fat 10g)
plus 2 o.m.e.g.a 3 eggs ( Protein 12g , Fat 10g)
1230pm (after gym ) - Redbull ( Carbs 28g) + Whey Protein (Protein 48g)
330pm Subway Chicken Breast Sandwich ( Protein 24g,Carbs 48g,Fat 5g)
630pm Smoked Salmon ( Protein 12g, Fat 6g)
10pm Casein Protein (Protein 48g)
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01-04-2010, 01:05 PM #2
stressful job eh! Do they have any openings?!
the 630 meal is not complete, you need to eat more protein.
the last meal should be a real meal, good lean steak.
personally i would add another meal especially after gym workout.
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01-04-2010, 02:39 PM #3
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01-05-2010, 01:47 AM #4New Member
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01-05-2010, 01:53 AM #5New Member
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ok i will addthe eggs for breakfast as you said mate..
for the redbull,i was told taking sugar or carb drink just after workout before consuming the whey protein aids in protein delivery and to replenish glycogen levels?
the pro/fat meal in between subway and my salmon?any suggestions?
in between the salmon and my casein(which i consume before sleep) what would you suggest?
thanks again..
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01-05-2010, 12:58 PM #6
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01-05-2010, 01:10 PM #7
Have the pro/fat instead of the subway. Redbull is basically concentrated soda dude. Its crap. There's better pwo carb sources than that. Like waxy maize, dextrose, malto, etc. But im cutting as well and I was told by some to have a pro/fat meal pwo. No carbs. I been seeing results so I guess they were right lol.
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01-05-2010, 01:13 PM #8
In between dinner and bed meal...hmm...idk. Some almonds maybe and some tuna?
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