Hey guys, Im going to give some back history and then want to get some ideas on my diet. I have had another very good bro look this over on another site with me, but wanted to see if you all here would have some other tweeks to add.
guess it was 7 years ago now I was hurt and not able to train and put on a huge amount of bodyfat. I was out of the gym for a year and not able to really walk normally or stand with out pain, so long story short if you eat like a body builder and cant train like one you get fat.
I was 13-14%bf, 315lbs at my best at 6'5" tall. At my worst I was 420 No idea on BF (FAT BASTARD and very depressed)
Now I am sitting at 370 28%. I would like to get to about 285 in the next year or so but maintain the muscle mass as much as possible.
So this is the diet:
Main protein is going to be beef/fish/bison (turkey or chicken for a change up now and again)
meal 1
2 whole eggs
5 egg whites
1 cup oatmeal
Meal 2
6-8 oz protein
1 cups mixed veg (2tbs low sodium/calorie ranch dressing)
1 small baked potato with nothing on it (or just Mrs Dash garlic)
Meal 3 (pre work out)
10oz protein
1 cups steamed veg
1 cup brown rice.
Meal 4 (post workout)
50g protein shake (whey)
1 cup mixed barries (blue, wild, strawbarrie mix)
2tbs pshilum husk
(blended)
Meal 5
6-8 oz protein
2 cups mixed veg with balsomic/olive oil dressing.
Meal 6 (close to bed time)
50g protein (whey)
1tbs olive oil.
1tbs phsilum husk
1tbs fax meal.
My workout is set up as always HIT like Yates style:
Normally I will do 5 min warm up x trainer, 5 warm up sets then 2 sets/6-8 reps to fail and triple drops on my compound exercises.
3-4 angles/muscle depending on the group worked. The split looks like this:
Monday: Chest (incline bench, flat bench, incline flies.)
Tuesday: Back (deadlifts, Rev grip bent rows, wide grip pulldowns and low pulley rows)
Wednesday: Bis/Tris (DB curls, Hammer curls, strait bar curls/Single arm french press, skull crushers, pulley pressdowns)
Thursday: Shoulders/Hams (Barbell press, DB Arnie press, Laterial raises, rear delt raises/Ham curls, stiff leg deadlifts concentrating on hamstring squeeze and standing leg curls.)
Friday: Quads/calf (Squats, leg press, extensions adding a couple sets and super sets between press and extensions. EOW I add hack squats as well/ Calf raises seated and standing)
Then PWO 30min cardio x trainer ED
I started this in Feb this year and lose a bit now but its slow going. Wanted to see if anyone here might have some ideas to speed the process. Im 100% endomorph. I gain everything like crazy (muscle or fat), and hold onto it.
So just wanted another set of eyes on this to see what kinda of help I can get.
Thanks
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