Me need help please

[Faizakafez]

I read all that, very informative.. Thanks

I'm going to store now to stock up on stuff.. Lets hope I can get into the habit of dieting !

You can also by the quaker instant flavored oatmeal.

Just by the reduce sugar ones.

Instant v.s rolled oats the diffrence is minimal you were in sick ass shape before its just a matter of getting back to it..For sanity purposes get the flavored ones

 

[Faizakafez]

i will see if i can piece togehter something for u

 

[the_alcatraz]

Had testicular cancer and then a stage 4 seperation in my right shoulder in august. I am at the point of getting back to the gym.. NO LIFTING for another 4-5 weeks though. I am only doing cardio right now

Needless to say I have become quite out of shape. I've never been a diet guru, as I've always cheated and juiced. Can someone help me out and lay me out a diet? I'll hook you up with karmas. I am a busy busy man so eating throughout the day is difficult so foods to eat during the day should be easy to prep. Thanks

stats

6'6"
245lbs
15-16% bf?
I would like to drop down to 12-13%
basically I want to lose 5-10 pounds by the end of may.
Hook a brother up my friends!! You will be rewarded by me and some friends!

Gracias!

sorry to hear about your condition bro. Good luck to you in the future and good luck in the gym.

 

[Faizakafez]

Cardio in the am ECA

Meal 1 pro/fat/carb

2 scoops whey + 2 tsp flax +1/2 cup oatmeal


Meal 2: Pro/fat

5oz London Broil + veggies

Meal 3: Pro/carb
2 can tuna + 2 slices wheat bread

Work Out

Meal 4: PWO Pro/carb ECA

1 ½ cups oats + 2 scoops whey

Meal 5: PPWO Pro/fat

5oz London Broil + veggies

Meal 6: Pro/fat

6oz chicken breast

Calories = 2740 Protein= 293g Carbs= 150g


Off Days


Meal 1 Pro/carb

1 1/2 cup oats + 2 scoops whey

Meal 2 Pro/fat with ECA

6oz chicken breast + veggies + 5 flax caps

Meal 3 Pro/fat

5oz London Broil + veggies
290 calories
50g protein

Meal 4 Pro/fat with ECA

5oz Salmon/groundbeef/steak + veggies


Meal 5 Pro/fat

2 scoops whey + 2 tsp flax

Meal 6 Pro/fat
9:30 p.m.
6oz chicken breast or 1.5 cup of eggwhites/ steamed veggies + 2 tsp flax


Calories = 2400 Protein = 310g Carbs = 80g