-1 Putting together my Diet + Training -- What you guys think?
24yo, 5-10, 212 at probably 15% today after major cheat weekend, went from 202-212 in 3 days. Im looking to cut down to maybe 190 under 10%. Ive mostly used keto diets and have had success in terms of weight loss, but i look flat. Now im trying different approach, Ive read the stickies and heres what I come up with.
Fasted Workout (30min)
Meal 1: Post w/o 50g Whey, 1 banana, 1 pack oats (flavored) + 1/4cup straight oats (~60g carbs)
Meal 2: Snack: Yogurt or Protein Bar (~20g carbs)
Meal 3: 8 whites + 1 whole egg + 2 slices whole wheat bread (~40g carbs)
Meal 4: Pre w/o 25g Whey OR if its too close to workout I cut out this meal
Workout (30min) + 20min LISS
Meal 5: Post w/o 50g Whey + 1srv PB
Meal 6: Chicken/Steak + green salad
Meal 7: Phase 8 (50g protein blend, 8g carbs) OR Eggs
-Carbs only in morning till 2pm, rest is pro/fat
-Lifting 2x/day 4x/week, and 1x/day 2x/week= 6days/week, Sunday off and No carbs all day
-Lifting AM is supersets, in PM is heavy, every body part is worked 2x/week example: AM Back 1superset (ss) for pulldowns, 1ss for rows, 1-2 accessory exercises like stiff arm pull downs, PM Delts BB seated 10-8-6-12, Db Seated 8-6-6, rear delt FST7 style 1 exercise
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PumpingthtThank you bro. Making all those changes. Only thing I can't do is substitute meal 2, I need it to be a quick snack. Thanks agaib
3 shakes and a protein bar is too much "supplement" food in my opinion. I would drop out meal 7 completely and drop the shake out of meal 1 and have 2 whole eggs and 10 whites instead. For meal 2 I would put in 8-10ozchicken or fish because you need to up the protein and right now you are only eating meat once in your plan. you'll get more out of it than what you have listed and add veggies. For meal 3 have Ezekiel bread instead of wheat bread. For 4 and 5 have 37g (1.5 scoops) whey at each one instead of 25 then 50. For meal 6 make it 8-10oz meat also. Off the top of my head this would put you at about 300g protein. I would also personally toss out the banana and just have straight plain oatmeal there in meal 1. If you were dying of starvation or wanted some extra protein you could have a meal 7 of eggs but don't have the shake. If you ever hit a stale mate and aren't losing weight first thing I would do is drop out meal 7 though.