Thread: -KJ- Diet/Training Plan
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01-27-2012, 09:22 AM #10
So now that I have a feel for this cut and the days I can and cannot workout here is the plan.
Workouts:
Fasted Cardio will be done 5 days per week for 40 minutes. This will not be performed on leg day and Saturday (my day off).
PWO cardio will be interval training 3 days per week. It will be done for 20 minutes and after all workouts except legs (leg days 5 minute warm-up on bike and ten minute cool down on bike).
Monday: Chest and Triceps.
Tuesday: Back and Rear Delts
Wednesday: Off.
Thursday: Legs and Core.
Friday: Delts and Biceps
Saturday: Off.
Sunday: Off
Diet Plan:
Upon Waking: 5g BCAA
Meal 1: Protein Carb Fat Cals
50g Oats 5.5 30 4 180
½ Whey ½ Casein – ON 24 1.6 .7 113
2 Fish Oils
Total 29.5 31.6 4.7 293
Meal 2:
130g Tuna – Large Can 34 0 .5 140.5
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 43.7 8 14.3 324.5
Meal 3:
4Oz Chicken Breast 23 0 2.5 110
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 32.7 8 16.3 294
Meal 4: Pre-WO
4Oz Chicken Breast 23 0 2.5 110
55g Basmati Rice 4.8 42.5 2.5 195
100g Green Beans 2 4.5 0 26
Total 29.8 47 5 331
**Workout** 5gBCAA’s Intra.
Meal 5: PWO
2 Scoops Whey Protein 48 3.2 2 222
Total 48 3.2 2 222
Meal 6: PPWO
4Oz Chicken Breast 23 0 2.5 110
55g Basmati Rice 4.8 42.5 2.5 195
100g Green Beans 2 4.5 0 26
Total 29.8 47 5 366
Meal 7:
1 Scoop Casein 24 1.5 .5 114
Total 24 1.5 .5 114
Daily Total: 237 153.5 48.6 1946.5
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