Ok I'm a week old on the forums and been working out for 2 years. Figured out soon after I joined here that I was doing things wrong so here are the changes I've made so far.
Working out using the HIT method from the videos someone posted(Dorian Yates). Doing 2 muscle groups at a time and 1 minute rest inbetween sets.
Cardio is down from 1 hr a day to 10 minutes a day.
I took this daily meal plan off the site and tweaked it a bit below.
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal
10:15 1 1/2 can of tuna
15 ml of flax seed oil
12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt
3:15 1 1/2 can of tuna
15 ml of flax seed oil
5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil
1 HOUR TRAINING START 6:00PM to 7:00PM
7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil
9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt
TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
-instead of 1 and a half can on tuna I'm eating just 1.
-Instead of flax seed oil I do 1 tsp of NutraSea +D 1250 mg EPA + DHA
-Instead of 8 eggs I eat 5.
-instead of 5 rice cakes I eat 3.
Let me know if you see any glaring changes that need to be made otherwise. As I mentioned before I'm 6'4, 215 pounds. Lean but not ripped unfortinately.
Thanks for your thoughts ahead of time I really do make changes based on your feedback..
Cheers
