made changes on my diet please check out

[bigdog44]

stats 6'2" 227 lbs around 10 to 11 % bf currently not on any cycle


0600 post work out

50 grms dextrose
44 grms whey

0800 breakfast

6 egg whites
2 whole eggs
oats
2 cups atkins 2% milk
1 scoop whey
1 tbls olive or flax oil


1030 shake

2 scoops whey
oats
1 cup atkins 2 %
1 tbls olive or flax oil


1300 lunch

10 ozs turkey or chicken breast
2 slices whole wheat
lettuce and tomatoe
very little mayo and mustard
1 scoop whey



1530 shake

same shake as 1030 am shake




1800 supper

10 ozs lean red meat or chicken breast
1 8 oz sweet potatoe
fresh green beans



2030 shake before bed

2 scoops whey
2 tbls anpb
1 cup atkins 2%


also take vitamens and creatine and glutimen

 

[bigdog44]

forgot to add the totals

carbs 212
pro 440
cals 4225
fat 123


thanks

 

[JKurz1]

Bro....you got me by 37lbs and I got you by 2-3%bf (7-8), but our routines and diet are very similiar............do you do any cardio? What's your training like? Dont know too many that train first thing, so I'm glad to see you are! Here's mine.......

 

[JKurz1]

430 - WAKE and train (or cardio)

630 - 1 pack of tuna
1/2 - 3/4 CUP OATS
1/2 scoop of protein

930 METRX, lean matrix or Myoplex MEAL REPLACEMENT SHAKE
w/ 1 cup of low carb milk and water

1200 6 OZ CHICKEN AND 6-8OZ YAM
LARGE SALAD and bunch of green beans

230 Tuna pack w/ 1tb of flax

430 sometimes cardio or off

630 6OZ CHICKEN, FEW cups of steamed veggies and
LARGESALAD

900 PROTEIN SHAKE W/ SKIM AND EGG WHITES (SLOW DIGESTING) - couple 3 handfuls of roasted nuts, veggies (Fiber) and ff dill dip

 

[bigdog44]

Bro....you got me by 37lbs and I got you by 2-3%bf (7-8), but our routines and diet are very similiar............do you do any cardio? What's your training like? Dont know too many that train first thing, so I'm glad to see you are! Here's mine.......

Yes i do cardio in the afternoons 3 times a week, i will be doing alot more as i want to get my bf% down a couple of notches i train first thing in the morning at 0430 because my job is very demanding and that early no one bothers me, also it is when i feel the strongest.

 

[JKurz1]

how do you train?

 

[bigdog44]

how do you train?

I train heavy normally 6-8 reps per set
mon chest and tri
tues back and bi's
wed shoulder and traps
thur legs
fri chest, tris, and bis
sat and sun rest

 

[supplyed]

how does the low carb milk taste and where do you get it?

 

[bigdog44]

how does the low carb milk taste and where do you get it?

It taste real good and you can get it at any grociery store, I get mine at winn dixie

 

[JKurz1]

how many sets? Ever try 5x5? I've been seeing some decent results w/

Mon - off
tue - chest/calves
wed - back/delts
thursday - Legs
Friday - arms or off
Sat - repeat
Sun - repeat