okay...im putting this up for suggestions, or comments, it is NOT PERFECT. im going into my first show in march, and im doing it by myself. so..blah
i do 20 minutes medium pace cardio after every lift, 5 days a week, and a 6th day of 30 minutes med. pace cardio. ive actually decided to add 20 more minutes to every lift day, in the mornings on empty stomach as i feel im not hitting my mark.
i started 6 weeks ago, with 17 weeks left of my prep. ive seen great results, went from 204, to 201, to 198, to 194, to 190, and now 188 being my lowest. i fluctuate now around 188-190. and im sad i cannot hit 187. i have no goal weight, but want to get to around 6% bf
i am currently 5'7 188lbs and about 10-11%bf. im decently vascular and defined, but hold it in the ass, abs, lower back, and legs a little. thats what sucks.
i do a split of 5 days medium carbs, 2 days very low carbs on friday and saturday. so
meals are this (med carb)
meal 1 - 2 whole eggs, 4 egg whites, 2 servings oats
meal 2 - 8oz chicken, 10oz sliced baked potato
meal 3 - (pwo) 1 scoop protein, 2 tblsp peanut butter, 2 tblsp grapeseed oil, white chocolate jello pudding mix sugar free
Intra - 1 scoop humapro (26g Protein)
meal 4 - 4oz chicken, 6oz sliced baked potato
meal 5 - 8oz ground lean turkey mixed with 1 cup rice
on non carb days, i take out all carbs except what comes from the peanut butter, and the 1 cup of rice. i also just add another shake. i go higher fats and protein.
totals = Cals - 2283 (low carb days is 1763) Carbs - 192 (low carb days is 61) Fats - 81.5 (low carb days is 114) Protein - 223 (low carb days is 243)
i hate greens...i know thats a downfall to everything but im not sure what to eat when it comes to it, i just have a puke feeling when i eat shit like that..
i put this on another site, got little feedback, i know theres a lot more people here so...any comments are welcome really
i do 20 minutes medium pace cardio after every lift, 5 days a week, and a 6th day of 30 minutes med. pace cardio. ive actually decided to add 20 more minutes to every lift day, in the mornings on empty stomach as i feel im not hitting my mark.
i started 6 weeks ago, with 17 weeks left of my prep. ive seen great results, went from 204, to 201, to 198, to 194, to 190, and now 188 being my lowest. i fluctuate now around 188-190. and im sad i cannot hit 187. i have no goal weight, but want to get to around 6% bf
i am currently 5'7 188lbs and about 10-11%bf. im decently vascular and defined, but hold it in the ass, abs, lower back, and legs a little. thats what sucks.
i do a split of 5 days medium carbs, 2 days very low carbs on friday and saturday. so
meals are this (med carb)
meal 1 - 2 whole eggs, 4 egg whites, 2 servings oats
meal 2 - 8oz chicken, 10oz sliced baked potato
meal 3 - (pwo) 1 scoop protein, 2 tblsp peanut butter, 2 tblsp grapeseed oil, white chocolate jello pudding mix sugar free
Intra - 1 scoop humapro (26g Protein)
meal 4 - 4oz chicken, 6oz sliced baked potato
meal 5 - 8oz ground lean turkey mixed with 1 cup rice
on non carb days, i take out all carbs except what comes from the peanut butter, and the 1 cup of rice. i also just add another shake. i go higher fats and protein.
totals = Cals - 2283 (low carb days is 1763) Carbs - 192 (low carb days is 61) Fats - 81.5 (low carb days is 114) Protein - 223 (low carb days is 243)
i hate greens...i know thats a downfall to everything but im not sure what to eat when it comes to it, i just have a puke feeling when i eat shit like that..
i put this on another site, got little feedback, i know theres a lot more people here so...any comments are welcome really
