Pages: 1
PLease critque diet
(CLICK HERE here to view the original thread with full colors/images)
Posted by: hardasnails1973
advice I'm now 212 from 203 been 3 weeks and body fat stayed the same and gained about 5-8 lbs of solid muscle with diet and 3 weeks cycles recommended by real gains. Now its time to goto preservation mode for 5-6 weeks please critique then will switch gears again
5'9 212 at 5.5% body fat body body total recompostion of body structure. Strength is up by 20-25% in some exercises .
420 protein
100 grams carbs (not including fiberous)
100 grams ( fats ) mostly from efas
Meal 1
5 grams creatine
50 gramms carbs
60 grams protein
10 grams fat
250 mgs ALA
1000 ginger root
meal 2-4,6,may be 7
fiberous carbs
60 grams protein ex (4 oz beef and 4 oz chicken)
15-20 grams fat mostly efas
before workout 10 grams glutime and 5 grams bcaas
train at 530 - 6 pm
post workout
50 grams dextrose does it need to be this high? will 30 grams will do?
50 grams whey protein
5 grams creatin
5 grams BCAAS
10 grams glutemine
500 mgs ALA
1000 mgs ginger
how long till i eat again after post workout meal to eat next meal ?
carb every 3 days meal 7 with 1.5 cups oatmeal dry, 10 oz yam, 1 cup veggies, 1 banna, 1 TBS flax seed oil
1200 mgs ALA
Should I take 2 grams glutmine inbetween meals with 2 grams BCAAS or is that a waste?
and is ALA need on non carb meals or is that a waste
cardio is 3 times a week moderate onm off days or after workouts
thanks hardasnails
--------------------------------------------------------------------------------
Posted by: P-funk
You can eat as soon as 30-45min after your post w/o shake if you want (if your hungry). I usually eat 1.5-2hrs after my post w/o shake.
What are the carb sources you are going to be using? How many total calories does this come to and how many total calories were you eating during the previous 3 weeks?
212lbs at 5.5% bf!!!! Nicely done
Posted by: Fit Freak
Question...if 4 0r 5 of your meals consist of 4 oz chicken and 4 oz beef...and total fat in these meals is 15-20grams.....how can the fats be mostly EFAs?
4oz Chicken - 3-4 grams fat & 4 oz Lean Beef (xtra lean even) - 6 grams fat
Most of these fats are saturated not EFAs
Posted by: hardasnails1973
that was only an example of one of my meals not LOL
others are
8 oz cooked 93% fat free turkey with teaspoon flax/veggies
1.5 cans tuna fish with table spoon flax/veggies
10 egg whites 4 whole eggs/veggies
2 scoops protein (50 grams ( 10 grams glutmein) 1 tbsp flax/ 5 strawberries
I have thoroughly done my research on this so I'm not new to the game.
calories before cutting was 4200 and now i'm shooting for 3500, 3200, 3000 and see how that goes from there. cardio wil be at only 3 times a week interval, long duration, sprints
Posted by: P-funk
Those look like good calorie numbers for you to start cutting. Just make sure you are not losing more than .5-1lbs per week. If your are losing more than that just bump your cals up a little.
So you are going to use high intensity cardio. I don't think you need to go to the cardio right away. I would just cut for a couple of weeks with no cardio and then maybe your last 3 or 4 weeks throw the HIIT cardio in to finish things off.
(CLICK HERE here to view the original thread with full colors/images)
PLease critque diet
