Im 38 5'7 185. Into last week of pct w/tamox from h-drol cycle. Everything looking great here so far. Next week Im going to my brother's gym to get that test donw when they mut that mask on you when you run on a treadmill also doing bf%. But if I had to take an educated guess, Id say @13-14%. Just wondering if I need to tweak anything here:
BREAKFAST – 1/3 CUP OF OATS, PROTEIN SHAKE W/ BCAA’S, MULTI, STRESS B, ***** 3/6/9
AM SNACK – 2 EGG WHITES, PROTEIN SHAKE W/BCAA’S
LUNCH – 8 OZ. TURKEY CHILI W/ 1/3 CUP WHOLE WHEAT PASTA, 2 GLASSES OF WATER
PM SNACK –2 EGG WHITES, KASHI BAR, GLASS OF WATER
TRAINING IMMEDIATELY FOLLOWED BY PROTEIN SHAKE W/BCAA’S AND 1 BANANA
DINNER – 8 OZ. CHICKEN, FISH, OR LEAN STEAK W/ 8 OZ. STEAMED VEGGIES OR A SALAD, 2 GLASSES OF WATER
BEFORE BED – 4 OZ. OF COTTAGE CHEESE W/1 T. SUGAR FREE JAM
1708 CALORIES, 213 G. PROTEIN, 139 G. CARBS, 40 G. FATS
RATIO – 49% PROTEIN / 31%CARBS / 21%FATS
Monday/Thursday - chest/biceps
Tuesday/friday - back/triceps
Wednesday - legs/shoulders
Saturday/Sunday - off
Abs - mon/wed/fri
Cardio - 30 min on eliptical keeping hr around 130bpm x 5 days
My question is based on this diet here is my cardio enough? For the past 2 months I went fron 194 to 185 doing 45 min x 4-5 days/week at a 12 degree incline at 3.8 mph keeping my heartrate between 118 and 128. I have been hearing mixed ideas about the target hr thing so I decided to change it up to the eliptical for 30 bring up the hr. Thoughts?
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