Hey Narkissos hopefully you could tweak my diet or give me some pointers before the next cycle. I'm doing a Palumbo like diet.
The only thing I am considering changing is adding carbs for my first 2 meals, so I can do higher intensity cardio, perhaps interval cardio. I have done Low Carb diets successfully....BUT I always experience great fat loss for 1 or 2 months, and then I begin to stall out...I reduce calories but Usually get stuck. Also I think I have a slower metabolism, so you will notice the low calories, perhaps I need to increase them!
My goal is to lean out more and hit some stubborn fat remaining on my gut.
Cardio: 1 Hour Post Workout @ <130BP Usually the Bike(~600 Calories burned), sometimes Elliptical. Then another 30 Minutes at night on the Treadmill, @ 3.5mph 7 Incline.
On my off days I do fasted Cardio, and some abs.
Lifting: I lift 5 times a week. 3 On, 1 Off, 2 On, 1 Off.
Chest, Legs, Shoulders, Back, Arms. I've dropped my Volume and focus on Intensity.
Ie, Chest Workout: Bench Press: 8 reps, 6 reps, 4 reps. Cable Press: 6-7 Reps, 4 Reps, 4 Reps. DB Flat Flies: 5-4reps, 4, 4.
Daily Activity: Desk Job, besides lifting in the morning + Cardio, and cardio at night. Its just walking at the office, and minor things, etc.
I am 6'1 230lbs @15% <-- I can get retested with calipers.
I forgot to add that every friday I drop the last meal, and have a cheat meal where I am ingesting mostly Low GI and some High GI carbs.
4:50am
MEAL #1
6am
WorkOut
Lift & 1HR PWO Cardio
8:30am
MEAL #2
12pm
MEAL #3
3pm
MEAL #4
6pm
MEAL #5
7:30pm - 30 minute PM Cardio
8:30
MEAL #6
9:30pm sleep
Originally Posted by Hunter-S-Thompson
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