Swole: Please rate my example day

[rissinite]

Here's an example day of what I will be following for the next few months, trying to get down from 255, to 225. Please make any recommendations that you see fit....I'm also 6'5" just for your info. THanks

40min. cardio on empty stomach upon waking up

7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax

10:00am
40g EAS Whey (Simply Protein) w/ water

12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)

3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats

5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)

7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)

8:30
Chicken Breast with Dry Baked Potato or Brown Rice

11:00
40g whey shake w/ water and 1 tsp. flax

Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.

[bigsd67]

im not Swole, but i think i can offer some help...in caps...

Here's an example day of what I will be following for the next few months, trying to get down from 255, to 225. Please make any recommendations that you see fit....I'm also 6'5" just for your info. THanks

40min. cardio on empty stomach upon waking up
GOOD START TO YOUR DAY HERE, MAKE SURE YOU ARE AT 65-75% OF MAX HEART RATE
7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax
LOSE THE KETCHUP HERE, ALSO SOME INCLUDING ME WILL SAY THAT A PROTEIN FAT MEAL HERE MAY BE MORE BENEFICIAL IN ORDER TO CONTINUE THE FAT BURNING PROCESS HALTED BY THE INGESTION OF CARBS
10:00am
40g EAS Whey (Simply Protein) w/ water
THROW IN SOME FLAX OIL HERE OR SOME NUTS FOR SOME EFAs, PROTEIN BY ITSELF MAY BE WASTED
12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)
LOSE THE BREAD HERE..THER IS NO NEED FOR CARBS CEPT FOR MORNINGS (OPTIONAL) OR POST WORKOUT MEALS
3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats
SEE ABOVE ADVICE PERTAINING TO CARBS ( I WOULD EAT SOME NUTS FOR SOME HEALTHY FAT IN THIS MEAL) GREEN VEGGIES HERE WOULD BE GOOD TOO
5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)
YOUR 3PM MEAL OF WHAT I SUGGESTED WILL STILL ALLOW THE EMPTY STOMACH
7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)
I HAVE BEEN USING .8G DEXTROSE PER KGOF LEAN BODY MASS AND .4G PROTEIN PER KG OF LBM WITH SUCCESS.
8:30
Chicken Breast with Dry Baked Potato or Brown Rice
GOOD CHOICE HERE THIS MEAL AND PWO SHOULD BE MAIN CARB MEALS. THE AM CARBS ARE OPTIONAL AND YOU READ MY THOUGHTS ON CONTINUING FAT BURNING...SMALL SERVING OF GREENS HERE WOULD BE GOOD. ENOUGH TO BENEFIT, BUT NOT TOO MUCH TO INHIBIT SOME INSULIN RESPONSE
11:00
40g whey shake w/ water and 1 tsp. flax
MAKE IT A TABLESPOON, OR USE 2TSP WITH FISHOIL CAPS TOO
Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.

Try to incorporate 3-5 servings of veggies (broccoli, green beans, asparagus, and spinach are all good) and take my advice on the carb meals...i have been following this advice as per many guys (including Swole and Rambo) suggestions and have been steadily losing fat and getting strong. check out the unofficial cutting guide up top. and make sure that your caloric intake is at a level that facilitates fat loss. good luck and keep us updated.

[daman1]

im not Swole, but i think i can offer some help...in caps...

Try to incorporate 3-5 servings of veggies (broccoli, green beans, asparagus, and spinach are all good) and take my advice on the carb meals...i have been following this advice as per many guys (including Swole and Rambo) suggestions and have been steadily losing fat and getting strong. check out the unofficial cutting guide up top. and make sure that your caloric intake is at a level that facilitates fat loss. good luck and keep us updated.

beat me to it....

[SwoleCat]

Suggestions look very good and very solid.

Sunday is my S....l.....o....w..... day......

LOL....

~SC~

[rissinite]

[B]OK, HERE ARE MY REVISIONS....

40min. cardio on empty stomach upon waking up
GOOD START TO YOUR DAY HERE, MAKE SURE YOU ARE AT 65-75% OF MAX HEART RATE
7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax
LOSE THE KETCHUP HERE, ALSO SOME INCLUDING ME WILL SAY THAT A PROTEIN FAT MEAL HERE MAY BE MORE BENEFICIAL IN ORDER TO CONTINUE THE FAT BURNING PROCESS HALTED BY THE INGESTION OF CARBS

I WILL INSTEAD GO WITH THE 7 EGG WHITES, ALONG WITH A CUP OF COTTAGE CHEESE

10:00am
40g EAS Whey (Simply Protein) w/ water
THROW IN SOME FLAX OIL HERE OR SOME NUTS FOR SOME EFAs, PROTEIN BY ITSELF MAY BE WASTED

I'LL GO WITH THE SHAKE AS I HAVE IT, PLUS ONE TSP. OF FLAX

12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)
LOSE THE BREAD HERE..THER IS NO NEED FOR CARBS CEPT FOR MORNINGS (OPTIONAL) OR POST WORKOUT MEALS

I WILL GO WITH A DICED CHICKEN BREAST AND VEGETABLES, OR A CHICKEN SALAD

3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats
SEE ABOVE ADVICE PERTAINING TO CARBS ( I WOULD EAT SOME NUTS FOR SOME HEALTHY FAT IN THIS MEAL) GREEN VEGGIES HERE WOULD BE GOOD TOO

I'LL GO WITH 1 CUP OF LIGHT COTTAGE CHEESE, AND A SINGLE SERVING OF ALMONDS

5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)
YOUR 3PM MEAL OF WHAT I SUGGESTED WILL STILL ALLOW THE EMPTY STOMACH

7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)
I HAVE BEEN USING .8G DEXTROSE PER KGOF LEAN BODY MASS AND .4G PROTEIN PER KG OF LBM WITH SUCCESS.

SAME

8:30
Chicken Breast with Dry Baked Potato or Brown Rice
GOOD CHOICE HERE THIS MEAL AND PWO SHOULD BE MAIN CARB MEALS. THE AM CARBS ARE OPTIONAL AND YOU READ MY THOUGHTS ON CONTINUING FAT BURNING...SMALL SERVING OF GREENS HERE WOULD BE GOOD. ENOUGH TO BENEFIT, BUT NOT TOO MUCH TO INHIBIT SOME INSULIN RESPONSE

SAME

11:00
40g whey shake w/ water and 1 tsp. flax
MAKE IT A TABLESPOON, OR USE 2TSP WITH FISHOIL CAPS TOO

I'M GOING TO STICK WITH THE TSP FOR THE FIRST COUPLE WEEKS, THEN MAYBE GO UP TO A TABLESPOON

Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.

THANKS FOR THE GREAT ADVICE, AND SINCE YOU WERE TIRED YESTERDAY SWOLE, DO YOU HAVE ANYTHING ELSE TO ADD?

BTW, I HAVE A HARD TIME KEEPING MY HEART RATE DOWN WHEN I JOG, BUT I FEEL LIKE WALKING JUST DOESN'T DO ANYTHING FOR ME.... AM I WRONG? THANKS

[bigsd67]

[B]OK, HERE ARE MY REVISIONS....

40min. cardio on empty stomach upon waking up
GOOD START TO YOUR DAY HERE, MAKE SURE YOU ARE AT 65-75% OF MAX HEART RATE
7:00am
7 egg whites, ketchup, 1/2 cup of oats, 20g whey shake w/ water, 1 tsp. flax
LOSE THE KETCHUP HERE, ALSO SOME INCLUDING ME WILL SAY THAT A PROTEIN FAT MEAL HERE MAY BE MORE BENEFICIAL IN ORDER TO CONTINUE THE FAT BURNING PROCESS HALTED BY THE INGESTION OF CARBS

I WILL INSTEAD GO WITH THE 7 EGG WHITES, ALONG WITH A CUP OF COTTAGE CHEESE

10:00am
40g EAS Whey (Simply Protein) w/ water
THROW IN SOME FLAX OIL HERE OR SOME NUTS FOR SOME EFAs, PROTEIN BY ITSELF MAY BE WASTED

I'LL GO WITH THE SHAKE AS I HAVE IT, PLUS ONE TSP. OF FLAX

12:30pm
Turkey/Chicken Breast on 100% whole wheat w/ light mayo (hate mustard)
LOSE THE BREAD HERE..THER IS NO NEED FOR CARBS CEPT FOR MORNINGS (OPTIONAL) OR POST WORKOUT MEALS

I WILL GO WITH A DICED CHICKEN BREAST AND VEGETABLES, OR A CHICKEN SALAD

3:00pm
1 cup of light cottage cheese w/ 1/2 cup of oats
SEE ABOVE ADVICE PERTAINING TO CARBS ( I WOULD EAT SOME NUTS FOR SOME HEALTHY FAT IN THIS MEAL) GREEN VEGGIES HERE WOULD BE GOOD TOO

I'LL GO WITH 1 CUP OF LIGHT COTTAGE CHEESE, AND A SINGLE SERVING OF ALMONDS

5:30pm
Pre-workout Xenadrine EFX (like working out on empty stomach)
YOUR 3PM MEAL OF WHAT I SUGGESTED WILL STILL ALLOW THE EMPTY STOMACH

7:30
Post workout 40g whey shake w/ water and dextrose (not sure how much yet)
I HAVE BEEN USING .8G DEXTROSE PER KGOF LEAN BODY MASS AND .4G PROTEIN PER KG OF LBM WITH SUCCESS.

SAME

8:30
Chicken Breast with Dry Baked Potato or Brown Rice
GOOD CHOICE HERE THIS MEAL AND PWO SHOULD BE MAIN CARB MEALS. THE AM CARBS ARE OPTIONAL AND YOU READ MY THOUGHTS ON CONTINUING FAT BURNING...SMALL SERVING OF GREENS HERE WOULD BE GOOD. ENOUGH TO BENEFIT, BUT NOT TOO MUCH TO INHIBIT SOME INSULIN RESPONSE

SAME

11:00
40g whey shake w/ water and 1 tsp. flax
MAKE IT A TABLESPOON, OR USE 2TSP WITH FISHOIL CAPS TOO

I'M GOING TO STICK WITH THE TSP FOR THE FIRST COUPLE WEEKS, THEN MAYBE GO UP TO A TABLESPOON

Also, what are some good subs for my carb and protein meals. I'll be working in tuna, brown rice, sweet potatoes, and I'll give yams a try although I hate them. Please let me know how much dextrose I should be consuming post workout too.

THANKS FOR THE GREAT ADVICE, AND SINCE YOU WERE TIRED YESTERDAY SWOLE, DO YOU HAVE ANYTHING ELSE TO ADD?

BTW, I HAVE A HARD TIME KEEPING MY HEART RATE DOWN WHEN I JOG, BUT I FEEL LIKE WALKING JUST DOESN'T DO ANYTHING FOR ME.... AM I WRONG? THANKS

your revisions look good....i know what you mean on the AM cardio, which is why i use a treadmill so i can adjust the level...if you do a really really slow job you should be ok, as long as your not like 10 or more beats above your set rate...if you get too high then start to walk until your heart gets down to just about 65% then start the slow jog...basically jog/walk to keep yourself in the zone.