fat shredding diet update

**joshh** · 05-10-2011, 08:04 AM

Here is an update

6.30am PRE - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
7.30am - 60-90min weights, 45min cardio
9.30am POST - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
12.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
3.30pm - 140g tuna 30/0/3/149, 14g almonds 3/3/7/81 33/3/10/230
6.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
9.30pm - 200g 95/5 ground beef 43/0/10/260, 1 cup broccoli 7/12/0/54 50/12/10/314
12.30am - casein shake 24/3/1/110
total - 227/114/63/2044

Few questions:

Should I half the oats for my PRE and PWO?

For my days off (Wed, Sat & Sun), I have been told to skip the PRE and just start with the PWO. Would it be best to drop the oats from this meal on my days off gym and maybe replace the whey shake with a casein shake?

Also on my days off, would it be of any interest to go to the gym and just do 1hr low intensity cardio and no weights?

Would taking a pre-workout supplement like jacked or mesomorph be okay? Or not really suited for my goals?

I have been told that it's best to have simple carbs like sugars straight after my workout instead of complex carbs as you need to quickly refuel? Again, is this more suited to people trying to build muscle and not for my fat loss goals?

Thanks, Josh

**RaginCajun** · 05-10-2011, 08:50 AM

i like what you have up there. what are your stats? i do not see any problem with having the pre-workout supp. and i think your numbers are off by about 100 or so cals. if the total macros are right, then i have it at 1931 (227g of pro *4, 114g carb* 4, 63g fats * 9). how long have you currently been eating like this? is it working?

**joshh** · 05-10-2011, 09:30 AM

Hey dude

I had a previous thread that you replied in - http://forums.steroid.com/showthread...-naturally-%29

I have been modifying and been on this diet for around 1 month now. Stats before I started the diet were: 178lbs, 5' 6" but not sure about body fat %. I am down to around 169lbs now although I have put on quite a bit of muscle also. My aim is to get to around 155lbs before I start bulking.

**RaginCajun** · 05-10-2011, 09:39 AM

it looks like a sound diet to me. you should have just keep updating on that thread. how are your workouts going? looks to me like you are on your way, and remember, its not a sprint, its a marathon! and i wouldn't worry about bulking right now

**joshh** · 05-10-2011, 09:53 AM

Thanks. If you go to the end of the above thread, you will notice I updated a few times but no response so I thought I would try starting a new one. Workouts are going great, still learning a lot along the way but I feel I am getting a decent routine happening which is great. You wouldn't happen to know if those intense pre workouts contain any carbs from sugars would you?

**RaginCajun** · 05-10-2011, 11:07 AM

the only way to check is to look at the ingredients label on the side. if any, it may only be around 50-100 cals, which really isn't a lot considering you are about to tear up the gym. i doubt there are any calories/carbs in it. it took me a while to start getting responses as well. i am no diet guru by any means but i do understand the science. just keep clawing away at it. you have to be/look different than you were when you started this journey. just think of the benefits at the end of the tunnel, thats what keeps me motivated!

**joshh** · 05-11-2011, 11:28 PM

Could anybody with answers to my questions please chime in?

**RaginCajun** · 05-12-2011, 10:54 AM

Originally Posted by joshh

Here is an update

6.30am PRE - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
7.30am - 60-90min weights, 45min cardio
9.30am PWO - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
12.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
3.30pm - 140g tuna 30/0/3/149, 14g almonds 3/3/7/81 33/3/10/230
6.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
9.30pm - 200g 95/5 ground beef 43/0/10/260, 1 cup broccoli 7/12/0/54 50/12/10/314
12.30am - casein shake 24/3/1/110
total - 227/114/63/2044

Few questions:

Should I half the oats for my PRE and PWO? no, i think it is ok at this amount. change if you see no changes in your body/weight.

For my days off (Wed, Sat & Sun), I have been told to skip the PRE and just start with the PWO. Would it be best to drop the oats from this meal on my days off gym and maybe replace the whey shake with a casein shake? wouldn't do casein here, takes a while to digest. whey is better. it wouldn't be a bad thing to train fasted on these days to see what happens to your body. try it and see what happens.

Also on my days off, would it be of any interest to go to the gym and just do 1hr low intensity cardio and no weights? do it!

Would taking a pre-workout supplement like jacked or mesomorph be okay? Or not really suited for my goals? nothing wrong with taking them, all up to you, the person. just helps people get a little boost

I have been told that it's best to have simple carbs like sugars straight after my workout instead of complex carbs as you need to quickly refuel? Again, is this more suited to people trying to build muscle and not for my fat loss goals? just my opinion but stick to what you are doing and then go from there. some people like to have bananas in there shake PWO, but they fit it into his/her macros for the day. you could do 30g oats and a banana, instead of the 60g oats. there are threads dedicated to this answers, just do some searching around

Thanks, Josh

see bold.