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rocksolid215
New member
Ok So I lifted for 7 years straight, and because of work have been out of it since last November. I've got some free time now so it's time to get back into it. I've got my split set up, and I'm doing cardio for at least 30minutes/3.0 miles four or five times a week. Excercise I know how to do, but dieting is a little new to me. In the past I've always bulked. I want my stomach flat again. Here's what I've come up with. I realize there may be a lot of changes that need to be made, so I am open to all suggestions.
If I am missing vital information here, such as caloric content, fat calories, etc. I would appreciate anyone providing me with the formulas to use. I would be happy to tweak it.
Same almost every day:
*****Morning:
1 1/2 WHEAT English muffins w/thin layer of peanut butter
Starbucks Iced coffee w/splenda and non-fat milk. (I know coffee gives you an insulin spike but I really do need it and would like to keep it in)
*****Snack mid morning: Bannana or Fruit
****Lunch: Typically a Chicken Ceaser on wheat wrap. Lite Ranch dressing. tomatoes, salad, two slices thin provolone cheese. Very little, but some crutons.
or Chicken Ceaser Salad w/lite ranch dressing.
*****
Late afternoon: 2 eggs or some grilled chicken.
Dinner:
Grilled Chicken Marinated in lite italian dressing. w/colliflower on the side
Totally have cut out beer.
Now I know this may need a lot of work, again I'm just starting back up. Willing to modify this, count calories, etc. I will take the time to do the research if you guys can give me a solid foundation, formulas, advice, foods to eat. Etc. Any help would be appreciated.
Currently 5'10 - 210 lbs.
Thanks,
Rock
If I am missing vital information here, such as caloric content, fat calories, etc. I would appreciate anyone providing me with the formulas to use. I would be happy to tweak it.
Same almost every day:
*****Morning:
1 1/2 WHEAT English muffins w/thin layer of peanut butter
Starbucks Iced coffee w/splenda and non-fat milk. (I know coffee gives you an insulin spike but I really do need it and would like to keep it in)
*****Snack mid morning: Bannana or Fruit
****Lunch: Typically a Chicken Ceaser on wheat wrap. Lite Ranch dressing. tomatoes, salad, two slices thin provolone cheese. Very little, but some crutons.
or Chicken Ceaser Salad w/lite ranch dressing.
*****
Late afternoon: 2 eggs or some grilled chicken.
Dinner:
Grilled Chicken Marinated in lite italian dressing. w/colliflower on the side
Totally have cut out beer.
Now I know this may need a lot of work, again I'm just starting back up. Willing to modify this, count calories, etc. I will take the time to do the research if you guys can give me a solid foundation, formulas, advice, foods to eat. Etc. Any help would be appreciated.
Currently 5'10 - 210 lbs.
Thanks,
Rock
