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05-29-2012, 03:28 AM #1New Member
- Join Date
- May 2012
- Location
- Scotland
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My diet and training any help welcomed
Ok guys and girls here goes,
I am 18/6 so im pretty heavy but only 27% body fat on todays reading. Im 30 years old and ive been in the gym for 12 years. My weight gains cane about over a divorce, knee op amd being unable to train but i need to get my fat backside on track again!!!
Now ive cut before but never got very lean i did drop to 15 stone.
Ok my tdee thing is 3289 so im going for 2700 kals a day and my split is 50/30/20 as carbs dont go to good with me guys. So 50 p 30 c 20 f
337.5 p 202 c 60 f
The protein shake i use is optimum nutrition gold standard whey its great and full of bcaa and other goodies! So when i say shake am refering to this product.
0630 2 slices of burgen bread, shake
60/27.8/10
0900 shake, 1 apple, 1 pear
48/6/2
1200 2 tins tuna, 1/4 red onion, light salad cream
67.7/13/11.2
1500 shake/pear
48/3/1
1800 2xchicken breast and frozen mixed veg
50/7.3/6.7
When im training i used a build and recover
25/63/1.2
On no training days i will grab some cold meat and another couple bits of fruit to compansate for this b&r drink.
My training is 3x10 heavyish with moves like chest press shoulder press shrugs deadlofts squatts tricept extentions etc compound moves and i do 20 mins on the treadmill of interville training. Because i have a belly should i do the plank more and push ups for the moobage
Any help and tweeks welcomed but im gonna try this for 2 weeks first as i want to lose weight and keep it off plus goong on hols on sept 10th
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