Doc's revised Diet (Give it to me straight)

[Dr Pepper]

After your leg session low intensity cardio is fine.

If you can do 30 mins HIIT on the other days, then you'll notice a difference to your fitness as well as your bodyfat levels. 30 mins HIIT for me includes warm up and cool down. 20 mins of real HIIT is enough for most, especially if you are doing other forms of exercise.

You have a PM!

[QUOTE=SteM;5746427]After your leg session low intensity cardio is fine.


Would this be ok for HIT.

- 5 mins warm up
- followed by 30 sec sprint
- 1 min light jog
- repeat for 20mins
- 5 mins cool down

How's that?

[Dr Pepper]

Oat Pancakes:

1 cup oats
1 cup egg whites
1 cup fat free cottage cheese

splash of water if need be for batter consistency
Splenda all you want
nutmeg, dash if you so desire
drop of vanilla, if desired

First: Blend the oats in a blender until real powdery (no water just blend dry )
Add all the above ingredients and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and banana, raspberries or blueberries
and dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

ps: I use regular old-fashioned oats, not rolled oats as they tend to be much tougher like a cardboard consistency

Thanks slim, AGAIN, lol. Knew I'd seen that somewhere before...

[Back In Black]

[QUOTE=Dr Pepper;5747303]

After your leg session low intensity cardio is fine.


Would this be ok for HIT.

- 5 mins warm up
- followed by 30 sec sprint
- 1 min light jog
- repeat for 20mins
- 5 mins cool down

How's that?

Pretty good. Keep your sprints 30-60 seconds. In between sprints you probably want to walk, if you can jog you're not pushing hard enough on the sprint. I sprint for 200m then walk for 200m at 6kmh. 12 sets. There's always other cardio machines you can do HIIT on, just use the same principle.

I probably wouldn't do HIIT the day before or the day after legs.

[Dr Pepper]

Just one other quick question...

I'm not training upper body yet so there's no heavy heavy lifting except for Wednesdays where I train legs. Iv just looked over my diet again.

Is it an issue that I'm not having many carbs after my PM workout until I wake up in the morning again. Think it's 5g carbs in total...

Hopefully someone can answer me........

[gbrice75]

If you're not looking to gain weight/mass, then it's not a big deal and likely a good thing tbh.

[Dr Pepper]

Still gain lean muscle though? More worried about the leg day to b honest

[gbrice75]

Personally i'd stay focused on one goal at a time. Reduce bodyfat and maintain LBM, or add LBM and try to maintain bodyfat. Very difficult to do both effectively unless you're a) a newb, or b) really know what you're doing. Not saying you don't, but just pointing that out.

[Back In Black]

Doc, do you want to detail your up to date diet. Just amend that first post to your new one if it helps.

[Dr Pepper]

Yeh il get back to u later with that stem.

Yeah ur right GB. One goal at a time, I'm getting over excited lol.

[Dr Pepper]

Yeh il get back to u later with that stem.

Yeah ur right GB. One goal at a time, I'm getting over excited lol.

[RaginCajun]

hey doc, i commented on your tendonitits thread.

[Dr Pepper]

hey doc, i commented on your tendonitits thread.

In the Hgh forum? Il have a look!

[Dr Pepper]

Doc, do you want to detail your up to date diet. Just amend that first post to your new one if it helps.

hey mate sorry it took a while.

5.30am

2 x Amino Acid tablets
Black coffee
Pro/Fat/Carbs/Cals
6.4g/4g/10g/67

GYM
6am-7.20am

7.30am

Protein Shake
200g - Oats
Pro/Fat/Carbs/Cals
41g/9g/65g/510

10.30am

150g - Chicken
50g - Basmati Rice
15 x Almonds
1 x Broccoli
Pro/Fat/Carbs/Cals
54g/13g/34g/508

01.30pm

185g - Tuna
75g - Sweet Potato
200g - Cucumber
Pro/Fat/Carbs/Cals
50g/4g/22g/200

04.30pm

150g - Chicken
50g - Basmati Rice
15 x Almonds
1 x Broccoli
Pro/Fat/Carbs/Cals
54g/13g/34g/508

GYM
5pm-6.30pm
06.30pm

Protein Shake (WPI SHAKE)
Pro/Fat/Carbs/Cals
42g/0g/1g/180

08.30pm

5 x eggs (2 whole 3 egg whites)
50g - Mushrooms
Herbs and spices (Random stuff for taste)
Pro/Fat/Carbs/Cals
23g/10g/4g/216


Total:
Pro/Fat/Carbs/Cals
273g/51.5g/170g/2196


Changed out the pancakes for oats. It takes my carbs and cals for the day down a bit, but the rest much the same. Let me know what u think

[Back In Black]

At a glance -

1. What type of protein is in your morning PWO shake? Hoping it includes some casein?

2. You state 200g of oats in that shake too. Is that a dry weight? Should iot read 100g? 200g of dry oats is gonna give you about 120g of carbs, not 60.

3. WPI only for evening PWO meal and no food for 2 hours after that is not ideal. Either eat much sooner to your PWO shake or add casein or another slower digesting protein. No carbs in this shake?

[Dr Pepper]

At a glance -

1. What type of protein is in your morning PWO shake? Hoping it includes some casein?

2. You state 200g of oats in that shake too. Is that a dry weight? Should iot read 100g? 200g of dry oats is gonna give you about 120g of carbs, not 60.

3. WPI only for evening PWO meal and no food for 2 hours after that is not ideal. Either eat much sooner to your PWO shake or add casein or another slower digesting protein. No carbs in this shake?

Thanks for the reply mate. I'm pretty sure it's got some casien in it! But il check when I get home later and let u know. I used CK.com to get those macro's for the oats, I thought 200g of oats gave me only 60g of carbs, and yes dry weight...

Yeh not many carbs PWO, I was a bit concerned about that. Do u think I should be having carbs that late cause I'm cutting?

[Back In Black]

Check the macro's for the oats on you packaging. You may not be accounting for over 300cals which is a big whack on a cutting diet.

Personally I woould take 40g of carbs in the form of oats PWO. You can lose your carbs in your 1.30 meal which will partly make up for it.

[Back In Black]

How you getting on, Doc?