Hi everyone.... I'm new to this forum. Lots of useful info and great people! I've been dieting for about a year now and have dropped from 240lbs to about 200lbs. Mainly watching my diet and doing cardio, playing with weights here and there. But about 3 months ago I got serious on weight training. I've seen some pretty good gains but I am ready to get moving with this the right way and start cutting. Maybe you can help by critiquing my plan below......?
Wakeup 8am Meal #1 - 9:00am
protein shake
6 egg whites/egg beaters
quaker oatmeal 1 serving
DD coffee (skim milk & no sugar)
24oz water
Meal #2 - 12:30pm
chunk-lite white tuna - 1 can
or roasted chicken breast - 6oz
apple or banana
24 oz water
Multivitamin
Meal #3 - 4:00pm
deli-sliced turkey breast - 6oz
wonder wheat bread or wrap
1 slice kraft fat free singles
lettuce/tomato/onions/mustard
24 oz water
Workout 5:30-6:30pm (see plan below)
Meal #4 - 6:30pm (post workout)
1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake
Meal #5 - 7:00pm
boneless chicken - 6oz
or grilled flounder - 6oz
or lean beef (try to vary it day to day)
1 serving of chopped brocolli,
couliflower, spinnache
leafy green salad (no dressing or vinegar or balsamic)
24oz water
Meal #6 - 9:00pm
boneless/skinless chicken - 6oz
or turkey or tuna (opposite of 7pm meal)
1 serving vegetables (similar to 7pm)
24oz water and/or diet coke
Meal #7 - 11:00pm
protein shake
Bed 12am
I used CalorieKing to track all the nutrient info and it averaged out daily to always about the same.....
2500cals, 225-250g protein, 200-225g carbs, 40-60g fat which was about the 40/40/20 plan. I currently weight 200lbs, 6'0", 25yrs old.
Should I be eating more? Less? It seems as though my strenght gains are definately increasing (although slowly), I'm becoming more defined, and fat seems to be steady and/or slowly dropping. Maybe should I cycle? Bulk then cut? Instead of trying to weight lift while shedding these last 15-20lbs? I believe I'm currently at 20-22% bodyfat last time I checked (started around 28% looking to get down around 14-15% abs!)
I've been following the MAX-OT training as follows: Monday
Weight training 45min - Back/Traps Tuesday
Weight training 45min - Legs Wednesday
Weight training 45min - Chest/Forearms Thursday
Weight training 45min - Shoulders/Triceps Friday
OFF Saturday
Weight training 45min - Biceps/Abs Sunday
Cardio - Hockey (play goalie for ice & roller leagues) 1 hour.
Thanks in advance!
Posted by: rockcrest
Quote:
Originally posted by dazz828
playing with weights here and there.
keep in mind weights are not toys
Posted by: dazz828
haha what i meant was i'd go 2 or 3 times a week, nothing consistent and my plan was lacking. i read the Max-OT training and have seen awesome results so far. and i am actually sticking to it for 2 months straight now.
Posted by: ah1
Must agree Max OT is great. See that you are using “1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake” try ast VP2 and creatine HSC give it a try and then see your gains, I am sure you will be very happy. In the UK Nitro tec is more expensive than VP2 and not a spot on the same quality it’s only a blend of proteins not a pure isolate (don't believe all of the advertising hype on nitro tec). If you wish to use a blend try to find dymatize elite.
Posted by: Jodi
First of all your 6' tall and 200lbs, so why are you cutting?
2nd - where are the EFA's?
3rd - Last meal of the day needs fat.
Pretty good overall but I still can't figure out why you aren't trying to build muscle instead.
Posted by: dazz828
ah1-
thanks for the advice! i was actually looking at ast's products from reading the max-ot program. i'm running low so i will give them a try. i was definiately overtraining, not doing body parts right, and my high-rep pyramid scheme was all wrong. every since i started max-ot i've made better gains in a few weeks than i did in a few months before.
Posted by: dazz828
Jodi-
I guess I'm cutting because I still have alot of fat around my stomache and love handles. My abs are there I just need to shed a few layers and it's very frustrating. My arms and shoulders have definately cut up alot and I can see the results. But this mid-section is just impossible to get rid of! I guess my ideal weight if I lost these last lbs of fat would be around 180-185 or 200+ if I had more muscle.
I used to do alot of cardio but cut back following the max-ot program (I lost alot of weight but want to gain muscle now). Except for hockey on Sundays can't give that up. I will try to get some pics up soon (before & current).
EFA's? Essential fatty acids right? What would be some good food sources for those? Or supplements?
Thanks Jodi!
Posted by: rockcrest
Quote:
Originally posted by dazz828
What would be some good food sources for those? Or supplements?
fish oil
Posted by: Premo55
Is that really 200-255g carbs? Seems like the only carbs in there are oatmeal (one serving= 1/3 cup??) , the fruit and the bread wrap.
Peace.
Posted by: CowPimp
Quote:
Originally posted by dazz828
EFA's? Essential fatty acids right? What would be some good food sources for those? Or supplements?
Fish oil, flax seed/oil, hemp seeds/oil, olive oil. I use peanut butter and sardines (I get them packed in olive oil) as decent sources of EFAs without supplements.
Posted by: dazz828
Thanks everyone for your replies!
Premo-
It usually ends up about 175-200 on some days and 225 on other days. I change things up a bit each day. It's usally around 20-30 carbs a meal.
Carbs
Meal#1 oatmeal it ends up about 30
Meal#2 banana/apple is about 15-20
Meal #3 the wrap or bread is about 35-40
Meal #4 creatine sugar is 35grams for spike
Meal #5 big serving of greens (broccoli or spinnach) about 20-25
Meal #6 veggies got some carbs 20
plus a few coffees or skim milk and some other carbs that sneak in.
Also somedays I have an extra wrap or bread at dinner so the chicken isn't so plain. Make a nice grilled sandwich on wheat or sundried tomato wrap after the workout. Or a potato/brown rice serving (forgot to list!)
Should I be eating more or less carbs? I see alot of people have a serving of nuts or peanut butter too?
I will go get some flax seed oil - fish oil - and olive oil to toss into some meals.
i read the Max-OT training and have seen awesome results so far. and i am actually sticking to it for 2 months straight now. 
fish oil