Wow, all of this information has my head spinning!
Stats
Age: 29
Height: 5'10"
Weight: 173 lbs
Body Fat: ~15%
Training split: (4:30 pm) 2 on/1 off Chest, Back, Rest, Arms, Legs, Rest, Shoulders; ~45 min duration 3-4 exercises, 3 -4 sets each at ~8 reps +/-
Cardio: (4-5 times/week @ 5:30 am) cardio on an empty stomach, 45 minutes low intensity, HR target ~120 with short 45 second bursts of ~160 every 5 minutes
I was 185 lbs when I started the diet (.pdf attachment) ~2 months ago:
After reading through this thread, I'm convinced my approach was poorly laid out, could you critique this and let me know adjustments that I can make such as which meals should have carbs.
Also I need to note that prior to my "empty stomach morning cardio", I ingest 5 grams of Glutamine and BCAA's each and then also sip on another 5 grams of BCAAs during the cardio session.
Should I supplement BCAAs (or anything else) during my workout in the afternoon as well? And do you still endorse Leucine supplementation?
Thanks!!
*Update: I've added a new diet regimine for critique. After reading some more, this is what I came up with let me know where I can make improvements
You'll see a protein pancake as a morning meal, this consists of 5 egg whites, 1/4 cup fat free cottage cheese, 3/4 cup oats, sugar free/fat free jello mix and cinnamon powder for taste (blended up and cooked on a pan)
I'm unsure of my pre-bed meal. The protein powder is whey not casein, what should I add here.
Thanks again
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