my stats: 24yrs
5'10
bf:16-18%
193 lbs
training for 6 years
my goal is to get a 6pack and keep as much muscle on as possible,not sure what bf percentage it takes for that but im going to do it. I do very hard work as a farrier/and a warehouse stocker im sure i lose alot of cals when i do so please tell me if i need to eat more or less thnks.
a 6-pack should be visible at 12% - 8-10% will have it popping.
heres my current diet:
7am;2 scoops of whey+banana 30gp 30gc
remove the banana ideally and mix 1/2 cup of oats with your morning shake.
9am: 3whole eggs+6whites and1/2 cup of oatmeal 36gp 35gc
i dunno why you're not counting fat - it's just as important for quality growth and digestive health as anything. Regardless, i think 3 whole eggs is a lot of fat here, just 1 and more whites is better.
11am: Lean meats tuna or turkey 40 gp
add 30-40g complex carbs - oats, sweet potato, lentils, quinoa, etc
1pm
re workout- 1 scoop of whey+oatmeal (optional) 25gp
replace the whey with lean meat. Whey is too fast for pre-workout. The oatmeal is not optional, you need complex carbs pre-workout - i'd have 40g at least.
post workout 2 scoops of whey+simple carbs 40gp 40-60 simple carbs
no need for simple carbs, especially when going for the 6 pack. Stick to oats, 30-40g is fine.
3pm: Lean meats same as 11am meal 40 gp
same as 11am meal, you need complex carbs, 30-40g and i'd start adding veggies (fibrous green ones like broc, asparagus, green beans) as i see none.
work at 4pm to 7pm 40gp
i don't understand. Just take a shake with you to work that has 2 scoops of whey and 1/2 cup oats and slam it at 5-5:30.
740pm lean meats; steak turkey, lean ground beef+ brown rice 40gp+ 30gc
i'd remove the carbs here and add healthy fats, of which you have none currently. Example: 6 oz. Steak, 1 oz. Almonds, veggies (20g of olive oil, nuts, peanut butter, avocado, etc.)
9pm low fat cottage cheese 25gp
i'd use whole milk as the low fat stuff is full of sugar and high sodium. Add 20g healthy fat.
295gp 155gc
pro could come down to 250, carbs up to 200, fat should sit around 60-70g. Make sure you get 8g+ efas via fish oil capsules or something.
1180 cals from protien
620 cals from protien
180 cals from fat. Fish flax mostly
this is a problem.
1980 cals total
let's get this up to 2200 at least and create a deficit with longer cardio sessions (45 minutes, ideally pwo or am before your first meal. With the removal of the sugar and simple carbs, you'll see better results while still being able to retain all your mass.
now i lift heavy with reps into 8-10 rep range do 4-5 exercises for big body parts(legs chest back) and 3exercises for small. Cardio25--30 min after each training session 1 on 1 off abs are done every training day, (everyother day.)
what do you guys think id really appericate some feedback
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Originally Posted by azgoldsmember86
