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new meal plan finalized


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Posted by: Skib

early august i attempted to start a cut in order to help clean up some excess body fat... it went pretty well, i lost about 10-15 lbs or so between then and now... i started at 190 and am now down to 176-178... however i still look at the past month or so as an experiment... i wasn't overly strict with what i was eating and pretty much had a cheat meal whenever i felt like it... i was still able to lose body fat successfully, but i'm looking to go more strict as i'm still around 18% body fat... i talked to jodi and she said what i was eating was ok but i'd like some other feedback and suggestions for improvement... so over the next little while here's what i'm going to try and keep my diet like... i'm gonna try and eat the same thing almost everyday until i've reached my goal of 8-12% body fat...

meal 1 (breakfast) 8:00 AM - 3 whole eggs + 250 mL (1 Cup) egg whites OR 2 scoops of whey protein mixed with oats and natural sugar free peanut butter in 6 oz of water and 6 oz of 1% milk (can't mix my shakes with strictly water... tastes like ass... was using 6 oz of soy milk but jodi said to cut it)

meal 2 (11:30 AM) - can of tuna on 2 slices of whole wheat bread w/ a bit of mayo + 2 celery sticks

meal 3 (3:00 PM) - tuna or chicken salad (1-2 chicken breast or 1 can of tuna over 2 Cups of romaine w/ fat free dressing) + an apple (sometimes i skip the apple and eat it 2 hours later at 5 PM)

meal 4 (6:30-7 PM) chicken, turkey, fish w/ rice and veggies (don't always have veggies)

train

meal 5 (10:00 PM) 2 scoops of whey protein mixed the same as above minus the oats... can i still use PB at this time of night? or if i had a shake for breakfast, i'll have eggs... i don't like having more than 1 shake a day...

so how does that look? i'm not really counting calories or anything, just trying to go for something with a decent amount of protein, enough carbs to keep me going and low fat, low sugar... until the bad weather comes, i bike to and from work everyday as well... it's about 20-25 minutes there and the same back... so i use that as my cardio... i'm on my feet all day at work and after dinner i always bike to the gym and train for anywhere from 45 min-1 hour and a half depending on the day and my energy levels...

i'm going to try to keep my gym routine like this:

day 1 - chest, tri's, abs
day 2 - back, bi's
day 3 - shoulders, traps, abs
day 4 - legs

thanks for your help... currently i'm 21 years of age, 5'11, 176-178 lbs at 18% body fat... i'm hoping to gain some muscle over the winter and lower my body fat down to 8-12%

think i can do it with this routine?


Posted by: naturalguy

The thing I would change is to have carbs after you train forget about that the clock says 10pm it doesn't matter what time, you are training and you need the carbs at that time preferably high glycemic. If you are worried about too much carbs then just take some out of another meal but it is important to have them post training, at this time they will go for glycogen replenishment and not to fat.

About your cardio.......what is the intensity like on your bike ride?


Posted by: Jodi

I think the oats are fine after your workout at 10:00 PM but your trying to cut and I would not suggest High GI carbs. Stick with the oats IMO! everything else looks great


Posted by: naturalguy

Quote:
Originally posted by naturalguy
it is important to have them post training, at this time they will go for glycogen replenishment and not to fat.



Posted by: Jodi

Something that oats will do just fine without the risk of spilling over.


Posted by: naturalguy

Quote:
Originally posted by Jodi
Something that oats will do just fine without the risk of spilling over.

The oats will not create that all important insulin spike, the only way you can "spill over" is if you take in too many carbs.


Posted by: Skib

umm, well i wouldn't say my bike ride to and from work is nearly as intense as 20 minutes of cardio in the gym... but, there's about 2 or 3 fairly steep hills on the way there and back that give my legs a nice burn... it's about a 20-25 minute bike ride so that's a total of 40-50 minutes of biking per day on top of training... plus i work as a stock manager at a sports store so i'm always running around getting things done... so in an average day i'd say i'm very active...



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