Cardio, Cardio, Cardio. I can't seem to get enough in and at the right time of day. I currently do 30 minutes in the morning when i wake up, go to the gym ad get on the bike for 30 minutes than maybe 10 minutes of HIIT. i do 30 minutes moderate cardio where my heart rate is around 130-140 and than 10 minutes HIIT if i have enough juice left. Thanks for all the advice on the diet I change some of the formulas and came up with this. I dropped the milk and all the peanut butter in the shakes and added oatmeal ( cooked right?)
Good to see you putting in work on the cardio front. That's huge. I feel you'd be more successful just doing a longer low-intensity session when waking up, fasted. 60 minutes at 120 bpm is ideal for targeting fat and sparing muscle.
Also increase chicken from 6 oz to 8 oz and steak from 6 oz to 9 oz. Fat went up do to the steak.
Breakfast
8 oz egg whites
2 whole eggs
2 cups cooked oatmeal
Right on - that should be 1 cup raw to confirm. Never measured cooked oats, so I dunno.
560/46/59/16
Pre-Workout
Protien Shake
1/2 cup cooked oatmeal
1 Banana
See, this is why it's huge to know what the pre-workout meal is. Now that I do, I can tell you to scrap it. A protein shake is a supp for rapid recovery PWO - it's in and out of your system too fast to provide a steady source of aminos while you lift. Make this a lean protein based meal like 8 oz. of chicken breast with a lot of complex carbs. 1 cup mashed sweet potato is a great pre-workout carb.
495/54/62/5
Post-Workout
Protien Shake and 1/2 Cup cooked Oatmeal
Cool, get this in 10-15 minutes after the last set. You mean uncooked, yea?
385/53/33/5
Lunch or late lunch due to being in the restuarant business it varys
8 oz Chicken Breast
Brown Rice
Flaxseed Oil
I used to be a chef and I now tend bar - I feel your pain but it can't vary, at least not here. It's very important that this whole food meal come no later than 60 minutes after the PWO shake. Tupperware is your friend.
407/40/41/5
Mid Evening Snack-Notice I only take 1 scoop of whey instead of two, the reason or the lower calories
Protien Shake and 1/2 Cup Oatmeal
305/29/30/4
Late-Dinner ( Usuallu don't get to eat till after the dinner rush which is around 8-9pm
9 oz Sirloin
Sweet Potato
Asparagus
645/82/41/19
Hmm, I know I told you to increase the steak but I wasn't thinking straight - reduce this portion back to 6 oz. and add a scoop of casein to snack shake. Evening out protein consumption is best.
Bedtime
Casein Protien Shake
Peanut Butter
450/55/18/19
3247 Total Calories. Is this to much?
Not really. Make the deficit with cardio and you'll look better when all is said and done.
Protien: 359
Carbs:284 close to 300 Damien
Fat: 73
Reply With Quote
Originally Posted by mns752k1
