Hello everybody....Im new to the sports...I began lifting a couple of months ago and i ve seen a little muscle growth...however Ive decided I want to cut some bodyfat first and then bulk up .
I am 6"1 and weight 172-174(not a very trustworthy scale).I dont know my BF%...but i cannot see my abs.... most of my body is absent of fat...excep for my lower gut....I want to cut til I can see my abs then Ill worry about putting on some weight....I decided to cut first because I know it is harder than bulking....therefore when I get to my bulking phase...it will be much sweeter for me!!...
Now lets cut to the chase... heres my diet...feel free to make comments and give advice...
6:30 Am 1/2 cup dry measured oats
egg omelette (8 whites 1 yolk)
10:00 Am 6 oz can of tuna packed in water
1:30 PM 6 oz Chicken breast 1/2 cup brown rice, big veggie salad
4:30 pm 6 oz Broiled Tuna
7:30 pm Tuna salad (6 oz can of tuna and veggies)
10:30 pm Protein Shake 1 sccop whey with milk
Im taking a multivitamin, vit c, vit e, b complex, calcium-mag-zinc, and fish oil caps and glutamine too...
When I workout I have a protein drink(2 scoops whey and 50 g malto) I usually drink half pre and half post workout
Posted by: Jodi
Your meals look good. My only suggestions would be:
1. Get rid of the milk in your shake.....each cup of milk has 12G sugar
2. Add carbs to 1 more meal
3. Start adding in some EFA's like Flax or Fish Oil in every meal
4. One scoop of whey in your last meal is probably not enough protein and I bet you could you 2 scoops.
5. Post workout spike is probably not your best option if you want to lose bodyfat.
6. Meal 1 needs more eggs, not enough protein
Posted by: swifter
hey Jodi!
Is Halibut Liver oli ok as fish oil? It has A and D vitamins inside!
What fish oil you are using?
Thanx
Posted by: Jodi
Sure thing
Posted by: papaoso2k1
what if I have 10egg whites for meal one?? What can I have for PWO???? only protein??or maybe some complex carbs???...What would be the best for a guy like me?? How much protein and carbs shoul I take PWO?
About the carbs...Ill add 1/2 cup sweet potatoes to a meal...probably to my 4:30 meal....And I also eat broiled sardines about 3 times a week(omega 3 ) and i eat ground flax seeds everyday (2 tablespoons)...about my last meal...youre saying I should have at least 2 scoops?? or maybe I could eat a can of tuna or something....
Ps... im on a 3 day split....mon:Chest-Back, Wed:legs, Fri:biceps,triceps,shoulders...and i do 20 min cardio (HIT) on tue-thu-sat....
Sure thing 