leaner

[bogintraining]

hi been trying to get leaner over the past 2 month. actually gained weight eating like this. but gained in a good way .now want lbs to come off. heres my sample daily intake=workout in morning .eat a shake myogenix right after and a small con tainer of rasberrys,9.30am ,11.30am 6oz ground turky 99%lean and i small red potato .2.30 the same plus 1cup of steam brocoli. 5.30 mygenix shake,handful of raw nuts.7.30pm 6oz turky and just brocli. 10pm shake. pleaz advise if im doing something wrong<<< thanks

[sizerp]

What's your stats mate? Seems like you're diet is lacking a bit. Look @ the cutting sticky, and do you do Cardio?

[redz]

That sounds like a good diet to drop muscle imo. You need more protein and heavy cardio is better to drop lbs then rediculous diets like that one.

[bogintraining]

thanks for answering ...my stats 5.10 240lbs 15%fat protein not enough each shake 50gm of protein and almost 1.5 of meat a day thats like 250 300 gm of protein how much protein do i need

[bogintraining]

oh yes i do 30 minutes of treadmill 6 days a week

[sizerp]

So you're doing Cardio after you train weights? I would personally bump up Cardio to 1 hr. and separate it somehow from your lifting, but that's just ME. Also, out of your 6 meals you're drinking shakes for three of them, primarily.
I'd add some other PRO sources into there, which contain a more diverse variety of aminos (chicken, lean beef, eggs).

Maybe something like this?

Morning Cardio -|-

9:30-
4-6 egg whites + 1 Scoop Myo Whey / Raspberries / 0.5C Oats for some energy.

11:30-12:00
5-6 oz Turkey / 1 Red Potato

2:30
5-6 oz Chicken / 1 Red Potato / Broccoli

5:00-5:30
5-6 oz Lean Beef / 0.5C Nuts + Flax/Fish Oil / Broccoli

7:30-8:00
5-6 oz Turkey / Oats or Brown Rice

10:00-10:30
Myo Whey / Flax/Fish Oil

I didn't take the time to break down your caloric needs, but you could do that on your own and get more detailed with your breakdowns. GL! Hope this wasn't too off.

[bogintraining]

thank u sizerp. one question i was told not to eat carbs after 3pm true not true. and i do eat flax and fish oil too.

[Rugger02]

No carbs after 3pm? Not true...

Here's an example of my cutting diet. Obviously the time frame will be different for you as well as meal portions, but as far as meal structure and food choices, it may help.

Stats:
6’ 3”
25 years old
250 lbs.
BF% 12-13.

Upon waking:
Cardio (empty stomach except for a cup of coffee)

Meal 1: (about 10am)
4 egg whites (including 1whole egg)
1 cup oats
Fish/flax oil (2 capsules)

Meal 2: (about 1pm)
1 can of Albacore in water
Green veggies (steamed)
Sweet potato

Meal 3: (at work 5:30pm break)
1 cup cooked brown rice with 8oz chicken breast and broccoli mixed in

Meal 4: (at work 8:15pm break)
Repeat meal 3, add flax/fish oil

Work out at 11:30pm (after work)

Meal 5: (12:30 -1:00am)
PWO Shake

Meal 6: (3:30am)
Repeat meal 2 except remove sweet potato. Add some sunflower seeds or almonds and FF cottage cheese before bed.

Obviously this diet changes some as I get bored or sick of certain foods but the nutritional aspect of it remains the same.

Work out
I usually do ½ hour cardio (sometimes a little longer, rarely shorter) every morning except Sundays.

I lift 6 days a week for approximately an hour -hour and a half targeting a specific opposing muscle group each night. Abs I work every other day.

Hope this helps you out some.
Best of luck!

[bogintraining]

thanks rugger for thy info appreciate it