so I've been trying to figure out a diet plan so that I can keep cutting, maintain, and hopefully do a lot better for a contest a year from now. My main goal is to maintain overall muscle mass and drop body fat. I am not sure of how training will play into the day since I dont have a job yet BUT I am going to be doing at least 4 days of am cardio(on emty), 2 days cardio post workout (total 6 days of cardio) + 5 days weight training....maybe even 6. I want to work out 6 days a week with one day off + one cheat meal per week.
I had a debate with MH about what cardio is best. I will not be using ANY diet pills/stimulants...so AM cardio will be a DRAG. He is saying that there is not a big difference between am cardio and later in the day. I thought that am cardio is done on empty so the body can use fat stores for energy. Am I right about this?? Should I just stick to am cardio or does it not matter??? The mission this summer is to get the lower body REALLY cut up!!! I want this ass gone and my leg muscles showing darn it!!!! LOL
So here's what I cooked up. PLEASE PLEASE COMMENT and let me know what you think. Should i try a different split other than 40/30/30??? Less or more cals?? All that good stuff......
10-12 X weight(lbs) in calories-
1500-1800 calories
40% CHO/30% Protein/30% Fat
600-720 calories CHO........150-180 grams CHO per day
450-540 calories Protein.........115-135 grams Protein per day
450-540 calories Fats.........50-60 grams Fat per day
Sample day:
Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon)
Meal 2: 6oz. Yogurt, 1c strawberries/fruit
Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs) ex... 5oz. Chicken breast,1 Large apple
Meal 4: 1oz. Almonds, 1 medium apple/yield 1c fresh fruit or veggies
Meal 5: 5-6oz. Fish/ protein source, 1c broccoli (green veggie source), small sweet potato/carbs yield 20-30g
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)
Example day Totals :
Calories: 1634
Carbohydrate: 181 grams, 586 calories, 40%
Protein: 122 grams, 487 calories, 33%
Fat: 45 grams, 401 calories, 27%
Please Scroll Down to See Forums Below 
GYM MONDAY!!!!!! 
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