PLEASE Critic my diet

[First6]

Okay so here goes. I thought my diet was okay until I sat down and really looked at it. Okay would have been very generous.

This is what I have planned out to switch to. This will be my cutting diet. Be brutal if you have to I want results!

Any and all comments appreciated.
Stats:
36yrs
170 lbs
BF 17% right now. Down from 24% - Goal 12%
Total workout time - 9-10 yrs with 2 yrs off. restarted half a yr ago.
on test for life because of no nat test.
Current workout - 5 days lifting + 5 days cardio (so 3 days I do both)

Here is the planned diet:
Totals:
2062cals/260 pro/196 carb/46 fat
(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed, drink of water and workout from 5:15 until 6:30

6:30am
Meal 1: shake (skim milk) w/ banana & English muffin
450/64/41/5

8:00am at work
Meal 2: 2 2oz cans Tuna & apple & 1 serving celery& 1 serving raw carrots
385/49/55/4

12:00pm at work
Meal 3: 2 4oz chicken breasts & 20 Almonds
347/57/6/15

3:00pm at work
Meal 4: 1 serving peanut butter & 2 english muffins & apple
470/16/77/18

6:00pm at home
Meal 5: 4 oz Grilled chicken & 2 cups vegetables
170/26/9/2

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 6: Casein shake (water)/2 tbsp of PB
240/48/8/2

Tell me what you think / what I should do I am one who WILL listen!

Thanks

[First6]

Anyone able to help me?
Thanks. Much appreciated.

[mg1228]

Okay so here goes. I thought my diet was okay until I sat down and really looked at it. Okay would have been very generous.

This is what I have planned out to switch to. This will be my cutting diet. Be brutal if you have to I want results!

Any and all comments appreciated.
Stats:
36yrs
170 lbs
BF 17% right now. Down from 24% - Goal 12%
Total workout time - 9-10 yrs with 2 yrs off. restarted half a yr ago.
on test for life because of no nat test.
Current workout - 5 days lifting + 5 days cardio (so 3 days I do both)

Here is the planned diet:
Totals:
2062cals/260 pro/196 carb/46 fat
(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed, drink of water and workout from 5:15 until 6:30

6:30am
Meal 1: shake (skim milk) w/ banana & English muffinhave this here and before u workout--drop the milk banana and muffin--do 1/2 cup oats mixed with water instead----
450/64/41/5

8:00am at worktry to have this meal 1hr after pwo shake--drop the apple and carrots---and do more oats if u can
Meal 2: 2 2oz cans Tuna & apple & 1 serving celery& 1 serving raw carrots
385/49/55/4

12:00pm at work
Meal 3: 2 4oz chicken breasts & 20 Almonds
347/57/6/15

3:00pm at work
Meal 4: 1 serving peanut butter & 2 english muffins & applethis meal needs a protein source like chicken--drop the muffins and apple
470/16/77/18

6:00pm at home
Meal 5: 4 oz Grilled chicken & 2 cups vegetablesgood--do 6oz chicken
170/26/9/2

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 6: Casein shake (water)/2 tbsp of PBcheck ur macros--if thats 2sc casein--u forgot to add the pb--pb alone should b 200cals
240/48/8/2

Tell me what you think / what I should do I am one who WILL listen!

Thanks

see bold---make those changes--check and redo macros

[First6]

Awesome. Thanks! I will get back to you tomorrow. I have an early morning meeting so I have got to get some z's.

One question... on meal 1 you said drop the milk, muffin and the banana. Just on that one or on both before and after?
Thanks!

[mg1228]

Awesome. Thanks! I will get back to you tomorrow. I have an early morning meeting so I have got to get some z's.

One question... on meal 1 you said drop the milk, muffin and the banana. Just on that one or on both before and after?
Thanks!

before and after---the oats are all u will need

[First6]

Got it. Thanks.
I may need a little tip on the oats though. I don't currently do them. Do you mind telling me what you use and how they are made/cooked?
Thanks!

[mg1228]

i use the old fasioned quaker oats---i mix 3/4 cup with 3/4 cup water---i use splenda and cinnamon----about a 1 1/2 min in the microwave----taste good

[First6]

Long day today. Finally home and able to make the changes here. Hope I dont have another day like today for a long time! Especially on a Saturday!

Okay so here is the UPDATE:

Here is the planned diet:
Totals:
2018 cals/326 pro/68 carb/55 fat
Calorie breakdown: 63% PROTIEN 13% CARBS 24% FAT
(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (water) .5 cup oats
311/54/15/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 serving celery & .5 cup oats
151/24/9/3

12:00pm at work
Meal 4: 6oz Grilled chicken breast & 20 Almonds
390/56/5/18

3:00pm at work
Meal 5: 8 oz tuna & 1 serving peanut butter
390/51/7/20

6:00pm at home
Meal 6: 6 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

Thanks for the help so far! i fee like thisw is finally coming together for me!
2 questons after the revisions.
Is this to much fat? (was hoping to be at 20% of total diet or less)
Is it to little carbs for all the cardio I do?

[First6]

Wanted to pick up the casein this weekend but still haven't found it.
Where is the best place to get it?
Is it only at gnc etc?

[RoadToRecovery]

Wanted to pick up the casein this weekend but still haven't found it.
Where is the best place to get it?
Is it only at gnc etc?

Well, you can buy it from GNC, vitamin shoppe, vitamin world etc.

I like vitamin shoppe because I feel that their staff is decently educated on most of their products and they are usually cheaper.

[First6]

Thanks
am I on track now with the above cutting diet?

[First6]

Okay guys. I started this diet today! Let me now if it's good please.

[mg1228]

try to get the ratios to 40/40/20 or even 40/30/30---food choices look ok

[First6]

Can do. Thanks,

How important is the casein before bed? Does it have to be 2 scoops or would one be good enough?

Thanks

[First6]

try to get the ratios to 40/40/20 or even 40/30/30---food choices look ok

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oats
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

[RoadToRecovery]

Can do. Thanks,

How important is the casein before bed? Does it have to be 2 scoops or would one be good enough?

Thanks

According to studies, casein prevents the body from turning to the body for breakdown. It is digested through out the night to help prevent catabolism during sleep. However, it is recommended to consume a simple carb upon wake up.

[First6]

Thanks. Sounds like it is best to keep it at 2 scoops.

I can see another option: change the pre workout shake from 2 scoops down to one. Good or bad idea?
That would get me to a 51/33/16 ratio It would also get me back to 2008 calories (better range for me) instead of 2138.

[mg1228]

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oatsdrop the milk
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oatsdo 3/4 cup oats and drop the apple---check macros--1/2 cup oats is 150 cals alone--need to add the tuna
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18check macros--too much fat--and 4oz chicken is 24gr protein

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/204oz tuna dont have 50gr protein

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5check macros--4oz chicken should b 24gr protein--no way 3oz has 40

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

see bold---u need to double check macros--ur protein macros are off--so ur not getting as much as u think--

[First6]

Yeah. I updated the diet and the total macro and percentage but forgot to update the individual macros.
I'll fix it

[edgarr]

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5 What else is in this shake besides water and .5 cup oats???
Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oats
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

your macros are way off, double check those. you can use fitday.com

[First6]

Fixed the individual macros and made the changes sugested.
Thanks


Totals:
1953 cals/262 pro/152 carb/37 fat
Calorie breakdown: PROTIEN-53% / CARBS-31% / FAT-17%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake-2 scoops whey and water .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and 1 cup skim milk & .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & .75 cup oats
177/25/14/4

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
315/41/34/3

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
440/32/41/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
170/27/8/1

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

[mg1228]

Fixed the individual macros:
Thanks


Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake-2 scoops whey and water .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and 1 cup skim milk & .5 cup oatsdrop the milk do 3/4 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oatsdrop the apple--do 3/4 cup oats
231/24/9/1

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
315/41/34/3still dont see 41gr pro--i see more like 28-30gr

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
440/32/41/20drop the pb

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
170/27/8/1do 4-6 oz chicken

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)add tbsp natty pb--i do 1 sc so if u dont want 2 do 1
240/48/8/2

see bold---are ur fish oils in macros--if not add 10-12 gr fish oil throuout the day
see bold

[First6]

Thanks,
I have to go to a meeting so I will fix this up tonight when I get home.

No I still have not figured out how to get a good source of fish oils. Any suggestions.

natty pb? not sure what that is. help me out.

thanks again

[mg1228]

Thanks,
I have to go to a meeting so I will fix this up tonight when I get home.

No I still have not figured out how to get a good source of fish oils. Any suggestions.just by the capsules--i get mine at gnc--but u can get them about anywhere

natty pb? not sure what that is. help me out.natural peanut butter--or almond butter

thanks again

.............

[First6]

.............

Thanks.

Here it is with the changes.
I am pretty happy with it. Hopefully it is getting close.
I had time to double check everything so I am pretty sure all the macros are on now. I punched them all in and checked them.

Totals:
2099 cals/293.2 pro/150.4 carb/40.0 fat
Calorie breakdown: PROTIEN-54.96% / CARBS-28.19% / FAT-16.86%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
196.5/24.7/14.1/5.5

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
390/53.0/34.0/5.5

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
300/52/8/4

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

[mg1228]

Thanks.

Here it is with the changes.
I am pretty happy with it. Hopefully it is getting close.
I had time to double check everything so I am pretty sure all the macros are on now. I punched them all in and checked them.

Totals:
2099 cals/293.2 pro/150.4 carb/40.0 fat
Calorie breakdown: PROTIEN-54.96% / CARBS-28.19% / FAT-16.86%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0where is that fat coming from? 3/4 cup oats is 225 cals 7.5 pro 40gr carbs and 4.5gr fat

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0same as above

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
196.5/24.7/14.1/5.5check macros on oats--13gr less than 1st meal but same amount of oats----

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
390/53.0/34.0/5.5protein should b 24gr on the chicken

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
300/52/8/4check macros---protein

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

what are u using to get these macros? it aint right

are your fish oil fats included in macros?

[First6]

I'm glad you caught that. I didn't think I would have to check the program for accuracy. It had the nutrient data wrong on both the chicken and the oats.

Now I am going to have to go through and check everything.

The "program" is the website the daily burn. It is great for a lot of things but some of it is user created and it can be a problem as you see.

[mg1228]

yea--once u get the right macros itll b easy--

takes a little work at first---but once u do this for a while u will know em by memory

[First6]

The only thing I couldn't check was the brown minute rice.
Everything else now matches the labels on the packs.

Totals:
2097 cals/265.3 pro/168.8 carb/45.8 fat
Calorie breakdown: PROTIEN-49.4% / CARBS-31.43% / FAT-19.17%
Fish oil is included and it is a total of 10g.

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
232.5/25.8/20.3/6.3

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
335/37.5/34.0/7.3

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
245/36.5/8/5.8

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

This should look a lot better. Hopefully the brown minute rice is correct. I will be getting some at the store in the morning so I will double check it.

Sorry about all this confusion. I am glad your experience caught the mistakes so I wasn't eating totally differnet than I thought I was.

[mg1228]

The only thing I couldn't check was the brown minute rice.
Everything else now matches the labels on the packs.

Totals:
2097 cals/265.3 pro/168.8 carb/45.8 fat
Calorie breakdown: PROTIEN-49.4% / CARBS-31.43% / FAT-19.17%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25what kind of oats are u eating?

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
232.5/25.8/20.3/6.3carbs are off---

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
335/37.5/34.0/7.3how many grams of fat are in ur fish oils---most are 1gr per pill--mine are 1.5gr per pill

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
245/36.5/8/5.8

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

This should look a lot better. Hopefully the brown minute rice is correct. I will be getting some at the store in the morning so I will double check it.

Sorry about all this confusion. I am glad your experience caught the mistakes so I wasn't eating totally differnet than I thought I was.

...........did u ever figure ur calorie needs (tdee)---i didnt see it?

[First6]

The oats are Quaker oats old fashioned.

The carbs look right according to all my labels. Tuna-0 fish oil-0 .75 oats-20.25

1g

The calorie needs for cut (-500 or so) is 2015-2265

[First6]

Just looked up the rice on the makers web site. my macros are correct for that.

Really appreciate all your help Bro!

[mg1228]

meal 1 & 2 u got carbs at 32---but meal 3 is same amount of oats at 20gr

are they in the cylinder?----should b 3/4cup 225 cals 7.5gr pro 40gr carbs 4.5gr fat

[mg1228]

The oats are Quaker oats old fashioned.

The carbs look right according to all my labels. Tuna-0 fish oil-0 .75 oats-20.25

1g

The calorie needs for cut (-500 or so) is 2015-2265

what activity multiplier did u use to get those numbers?

[First6]

meal 1 & 2 u got carbs at 32---but meal 3 is same amount of oats at 20gr

are they in the cylinder?----should b 3/4cup 225 cals 7.5gr pro 40gr carbs 4.5gr fat

Yeah in the cylinder. I see the mistake. It's my fault... I punched it in as 3/4 serving (of .5 cup) instead of 34/cup. That'll make a big difference. I will have to redo for meal 1,2, and 3


Igot the calorie range from my wife (she is a personal trainer so I have that part down - just not the nutrition) She used a calculation including my average burn.

[First6]

With the oats changed
ALSO - took the oats back to .5 cup each serving (now that the numbers are correct) because I was way over on the calories. Is that okay?

Totals:
2209 cals/269 pro/189 carb/48 fat
Calorie breakdown: PROTIEN-47.53% / CARBS-33.39% / FAT-19.08%
Fish oil is included and it is a total of 10g.

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.5 cup oats/fish oil/fiber pill
442/57/39/8

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.5 cup oats/fish oil/fiber pill
442/57/39/8

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.5 cup oats / fish oil
270/27/27/7

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
335/37.5/34.0/7.3

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
245/36.5/8/5.8

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

[mg1228]

yea that looks good---maybe a little high on protein--but i dont think its a big deal

good luck--update us in a few weeks

[First6]

Wow I got the green light! That's awesome.
Thanks for all your help. Seriously bro your had some real patience and I appreciate it.
I will update in a few weeks!

[mg1228]

no problem

[First6]

Down to 14%BF. Seriously tired of chicken and tuna right now but still doing it. It is working!
Losing this fat is Tough! WAY tougher from 17 down to 14 than it was from 24 down to 17. I have been high fat all my life and I think my body is just really holding on to it! LOL

Still going... I will be ready for cycle soon. (I hope)