Meals to Eat.

[LordZed]

during your cutting phase you really should continue lifting as heavy as possible, and really... really focus on your back muscles. Dial them in with row and pullup variations, and you will see a nice v-shape to accentuate the waist.

Okay thanks for that tip. I'll start lifting heavier weights than usual. So does this mean less reps?
Could you provide me with the names of the row and pull variations so I could look them up and see how theyre done?

 

[Mr_Sinister]

Okay thanks for that tip. I'll start lifting heavier weights than usual. So does this mean less reps?
Could you provide me with the names of the row and pull variations so I could look them up and see how theyre done?

I would say 5-10 rep range is good. Anyways, I do plain old bent over barbell row and shoulder width pull-ups. If you can't do a pull-up, do negatives...where you grab the bar, jump up and get your chin over it, then lower yourself slowly. Do as many of these as you can and see if you improve next week.

 

[LordZed]

I would say 5-10 rep range is good. Anyways, I do plain old bent over barbell row and shoulder width pull-ups. If you can't do a pull-up, do negatives...where you grab the bar, jump up and get your chin over it, then lower yourself slowly. Do as many of these as you can and see if you improve next week.

Is this the exercise you're talking about for getting that V SHAPE?

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Whats the difference between a chin up and a pull up? The images look pretty alike.

 

[Mr_Sinister]

chinup: palms facing you, hands close together, hits biceps more directly
pullups: palms facing away, hands spaced wider apart (around shoulder width), emphasizes back over the biceps.

And yeah, that exercise in the picture is the row i'm talking about. That's the basic old-school form, you can also look up yates row, those are the ones i do, just be careful when doing one of these, good form is key. You can try seated rows on a row machine or t-bar rows if your lower back is hurting.

 

[Kold_Killa]

Just a few questions about your meals and how theyre prepared. What is ANPB? In Meal 2, how do you eat the egg whites? Do you boil the eggs and throw away the yoke? Also do you add any milk in your oatmeal?

In meal 3, do you eat the tuna straight out of the can, or do you eat it with bread?

In meal 4, do you mix all the vegetables with the brown rice? Are they steamed vegetables? How do you prepare the chicken breast?

Thanks alot!

ANPB = All natural peanut butter... I find it at my local grocery and it's cheap (anpb will have oil seperation on top, so expect that, just stir that in)

Normally for egg whites I just remove the yolk with a spoon and scramble the whites, but yes.. you could boil and remove yolk (thats what my bro does)

No, add water to oats... I also add just a lil bit of cinnamon and 3 packages of splenda... taste oh so good

Tuna.. yes, straight out of a can... I love tuna, so that helps. You could also eat salmon and cook it... I am getting a bag of 8 fillets for like 7 bucks.. each fillet has 41g protein

Yea, I mix all those veggies in with the brown rice. The veggies are slightly steamed (i like a crunch) and then add a serving of teriaki merinade.. this is one good stir fry and will really fill you up. Keep the questions coming man, I'm here for you.

 

[LordZed]

ANPB = All natural peanut butter... I find it at my local grocery and it's cheap (anpb will have oil seperation on top, so expect that, just stir that in)

Normally for egg whites I just remove the yolk with a spoon and scramble the whites, but yes.. you could boil and remove yolk (thats what my bro does)

No, add water to oats... I also add just a lil bit of cinnamon and 3 packages of splenda... taste oh so good

Tuna.. yes, straight out of a can... I love tuna, so that helps. You could also eat salmon and cook it... I am getting a bag of 8 fillets for like 7 bucks.. each fillet has 41g protein

Yea, I mix all those veggies in with the brown rice. The veggies are slightly steamed (i like a crunch) and then add a serving of teriaki merinade.. this is one good stir fry and will really fill you up. Keep the questions coming man, I'm here for you.

Thanks Killa for all your help, and everyone else. Due to my school/work schedule its tough for me to have these meals, but i'm starting to pack it with me wherever I go.

I'm basically going to be following your meal plans exactly starting from tomorrow. I went out and bought tuna (i love it too, but I used to add lots of mayo or fry), oatmeal, salmon, vegetables etc.

You're before picture is somewhat similar to my present body type and I think my goal is exactly like yours. Lose bodyfat (tone up/define) and gain muscle. I think I should post a present picture of my body and and post another one after a month or so.

While doing the cardio, one of the things i'm focusing on is getting a bigger chest, and the VSHAPE like Mr.Sinister said. Should I be doing pushups/crunches daily or do I need a rest period for them too?

 

[poysyn]

Pushups will not gain you a chest like that gentleman has..you need to hit the bench press. Lifting weights will not only help tone your muscles but it will speed up your metabolism, thus speeding up your overall progress! LIFT LIFT LIFT

 

[LordZed]

Pushups will not gain you a chest like that gentleman has..you need to hit the bench press. Lifting weights will not only help tone your muscles but it will speed up your metabolism, thus speeding up your overall progress! LIFT LIFT LIFT

LOL. Yeah you're right i've got to start lifting from tomorrow.

For the nutrition experts. Due to my work/school schedule its tough for me to fit in 6 meals per day. I can only do 3-4 and they won't consist of many calories, and I don't want to lose muscle. Should I drink 4 protein shakes a day instead of 2? I'm taking the ISO XP 45g protein one.

 

[Kold_Killa]

I can understand not being able to get all of them in with school and work. If you could fit all those cals into 4 meals about 4 hours apart, I would think you would be great. You say you may not be able to get all the cals in, but why not?? As for uping the shakes, I don't know if I know enough about that to answer.. I know that although you may get the cals and protein from the shakes, a shake doesn't take much to digest so you may become hungry quicker. (hungry is a bitch) Do you have access to a frig at work?