Diet with test/var

[the.gladiator1987]

Goal is to build muscle but keep the diet clean enough to not gain fat.

Stats:
21 y/o
5'9"
185lbs
10-12%BF
Working out for 5 years


DIET: 4,200 calories. P/C/F 48%/31%/21%

6:30AM: 1 scoop Whey

7:00AM: Cardio

7:30AM: 2 scoops whey, 1 banana, 1 cup oatmeal
9:30AM: 8oz chicken, 1 sweet potatoe, 1 serving broccoli, 2 tbsp ANPB
12:00PM: 8oz chicken, 1 fruit, 1 cup cottage cheese
3:00PM: 8oz meat, 1 sweet potatoe

4:00PM: Weights/Cardio

6:00PM: Post W/O - 3 scoops glycomaize, creatine
6:30PM: 2 scoops whey
7:00PM: 8oz meat
10:00PM: 1 can tuna, 2tbsp ANPB, 1 tbsp olive oil

SUPPS: Whey, Multi, Creatine, Glycomaize


Im making sure to season food with lemon/pepper only, dont eat after 7, dont eat carbs after 2, and to do some kind of cardio everyday even if its just walking. Is this ideal if i am looking to lose fat while building muscle? Its 504g protein, 333g carbs and 101g fat. After the cycle im going to continue the diet, actually probably add milk.

 

[needtogetaas]

Goal is to build muscle but keep the diet clean enough to not gain fat.

Stats:
21 y/o
5'9"
185lbs
10-12%BF
Working out for 5 years


DIET: 4,200 calories. P/C/F 48%/31%/21%

6AM: Cardio

6:30AM: 3 scoops whey, 1 banana, 1 cup oatmeal, 2 scoops Glycomaize
9:00AM: 8oz chicken, 1 sweet potatoe, 1 serving broccoli, 2 tbsp ANPB
12:00PM: 8oz chicken, 1 sweet potatoe, 1 fruit, 1 cup cottage cheese
3:00PM: 8oz meat

4:00PM: Weights/Cardio

6:00PM: Post W/O - 3 scoops glycomaize, creatine
6:30PM: 8oz meat, 2 scoops whey
10:00PM: 1 can tuna, 2tbsp ANPB, 1 tbsp olive oil

SUPPS: Whey, Multi, Creatine, Glycomaize


Im making sure to season food with lemon/pepper only, dont eat after 7, dont eat carbs after 2, and to do some kind of cardio everyday even if its just walking. Is this ideal if i am looking to lose fat while building muscle? Its 504g protein, 333g carbs and 101g fat. After the cycle im going to continue the diet, actually probably add milk.

Looks pretty good bro.. I mean there are recipes to make it more exciting but you got the basics down.

 

[the.gladiator1987]

You mean like i could replace some of my meat and use your protein bars and get a sick discount from you??

 

[dabuffguy]

Goal is to build muscle but keep the diet clean enough to not gain fat.

Stats:
21 y/o
5'9"
185lbs
10-12%BF
Working out for 5 years


DIET: 4,200 calories. P/C/F 48%/31%/21%

6AM: Cardio

6:30AM: 3 scoops whey, 1 banana, 1 cup oatmeal, 2 scoops Glycomaize
9:00AM: 8oz chicken, 1 sweet potatoe, 1 serving broccoli, 2 tbsp ANPB
12:00PM: 8oz chicken, 1 sweet potatoe, 1 fruit, 1 cup cottage cheese
3:00PM: 8oz meat

4:00PM: Weights/Cardio

6:00PM: Post W/O - 3 scoops glycomaize, creatine
6:30PM: 8oz meat, 2 scoops whey
10:00PM: 1 can tuna, 2tbsp ANPB, 1 tbsp olive oil

SUPPS: Whey, Multi, Creatine, Glycomaize


Im making sure to season food with lemon/pepper only, dont eat after 7, dont eat carbs after 2, and to do some kind of cardio everyday even if its just walking. Is this ideal if i am looking to lose fat while building muscle? Its 504g protein, 333g carbs and 101g fat. After the cycle im going to continue the diet, actually probably add milk.

I'd change up your PWO a little.

I'd do the Post WO carbs/creatine first like you currently have going.

15 minutes later do the whey. Let it digest. Meat will slow the digestion and you want that post WO nutrients in your blood ASAP.

30-45 minute after whey do your meat. Preferably beef.





Also, I'd do 1 of your AM whey scoops BEFORE doing cardio at 6 AM.



If you are trying to build muscle, I wouldn't do cardio 2x per day. If you lift in the afternoon, the morning cardio is good. If you want to stick to the AM cardio, then that's cool. But on rest days from lifting don't cardio 2X.

 

[the.gladiator1987]

I'd change up your PWO a little.

I'd do the Post WO carbs/creatine first like you currently have going.

15 minutes later do the whey. Let it digest. Meat will slow the digestion and you want that post WO nutrients in your blood ASAP.

30-45 minute after whey do your meat. Preferably beef.





Also, I'd do 1 of your AM whey scoops BEFORE doing cardio at 6 AM.



If you are trying to build muscle, I wouldn't do cardio 2x per day. If you lift in the afternoon, the morning cardio is good. If you want to stick to the AM cardio, then that's cool. But on rest days from lifting don't cardio 2X.

Fixed the Post w/o diet, i knew i was doing something wrong. Thanks

I know you should have some sort of fuel/food before you run but i want to burn fat too. Im really trying to get down to single digit BF with this cycle so when i do a bulker ill gain all muscle. If i run on an empty stomach, wont i burn fat?

i would rather be a little more shredded then having that extra ounce of muscle i might lose by running on an empty stomach.

 

[dabuffguy]

Fixed the Post w/o diet, i knew i was doing something wrong. Thanks

I know you should have some sort of fuel/food before you run but i want to burn fat too. Im really trying to get down to single digit BF with this cycle so when i do a bulker ill gain all muscle. If i run on an empty stomach, wont i burn fat?

i would rather be a little more shredded then having that extra ounce of muscle i might lose by running on an empty stomach.

Your body would rather tap into fat storage than try to convert protein into glucose for energy. Take atleast 1 scoop AM protein before cardio, ideally 2. Besides that, you just slept for 8 hrs or so. Your body has nothing to fuel it. It needs some protein to get out of catabolism(muscle break down). And guess what your body wants to use first for energy? Muscle. Not fat.

Ever see long distance runners? Their arms are twigs.

Fat is an emergency storage. The body thinks muscle can be spared before fat can. You need to manipulate that with high protein in your blood when doing AM cardio.

 

[atown777]

looks like you are getting some good advice brother. I would probably skip the 2 scoops Glycomaize in the morning. You are already getting some complex carbs in with your 1 cup of oatmeal plus you have the banana. I would also take the sweet potato out of your 12noon meal and put it instead with your 3pm meal.
Make sure that 8oz of meat at 3pm is somewhat digested before training. I like to eat a little lighter 1 hour before training. Again just personal preference. Looks good!

 

[the.gladiator1987]

Got it, cant wait to start. Perfect diet imo. yea a little simple but ill be able to change it up down the road, i just want to see how my body reacts to this diet alone before doing anything. Thanks for the suggestions