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kethnaab
New member
Okay, so here is the "new diet plan", mind taking a look?
Age - 34
Height/weight/bodyfat - 5'8, 215, blubberous (will post pics this weekend, prolly 18%....moooooo.......)
Training experience - 20+, including time spent recovering from every injury in the book
Goals - gain muscle, lose fat, get strong, be happy, maintain erection, etc
Limitations - shoulder reconstruction surgery and back issues cause me to have to do a variety of less-than-optimal exercises, military commitment causes me to have to a less-than-optimal schedule and an odd training routine
So without further ado (nutrient ratios in Pro g/CHO g/Fat g/total calories):
0600 - 0700 Cardio and abs
0730 - 1/4c brown rice, 4 oz chicken breast, BBQ, 1T Flax (33/41/15/501)
1030 - 1/4c rolled oats, 1 scoop choc whey, 1c skim (33/28/3/276)
1130 - 1230 Lift weights
1245 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1330 - 1/2c plain yogurt, 1/2c fat free cottage cheese, 1 scoop choc whey, 1T flax (33/16/15/355)
1530 - 1/4c rolled oats, 1 scoop choc whey, 1c skim (33/28/3/276)
1630 - 1730 Lift weights
1745 - PWO = = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1800 - 6 oz round steak, 2 T BBQ (36/12/10/290)
2000 - Cardio
During night - 1 scoop Isopure total (25/0/0/100)
That will be 3 days/week, total days' macronutrients (292/225/56/2640), ratios (45%/35%/20%)
on alternating days, I only lift weights once per day, so the 1745 PWO is nixed, the rolled oats from the 1530 pre-workout meal is nixed as well, total macro's on those 3 days (240/162/54/2150), nutrient ratios (46%/31%/23%)
then on Sundays, I don't workout at all, and I am lazy. I further eliminate the other PWO, dropping that day's ratios to (190/112/53/1730) and (45%/26.5%/28.5%)
calories are rounded off, BTW.
Supplements will be glucorell/sesapure, 6/day, and eph/caffeine 4/day
I honestly don't have the foggiest clue how many calories/day I need, because my metabolism has gotten goofy over the years. I know that the gluoc and the sesamax has worked wonders with allowing me to eat significantly more than I used to eat and still drop some bodyfat.
We shall see. Any constructive criticism appreciated. Thanks.
Age - 34
Height/weight/bodyfat - 5'8, 215, blubberous (will post pics this weekend, prolly 18%....moooooo.......)
Training experience - 20+, including time spent recovering from every injury in the book
Goals - gain muscle, lose fat, get strong, be happy, maintain erection, etc
Limitations - shoulder reconstruction surgery and back issues cause me to have to do a variety of less-than-optimal exercises, military commitment causes me to have to a less-than-optimal schedule and an odd training routine
So without further ado (nutrient ratios in Pro g/CHO g/Fat g/total calories):
0600 - 0700 Cardio and abs
0730 - 1/4c brown rice, 4 oz chicken breast, BBQ, 1T Flax (33/41/15/501)
1030 - 1/4c rolled oats, 1 scoop choc whey, 1c skim (33/28/3/276)
1130 - 1230 Lift weights
1245 - PWO = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1330 - 1/2c plain yogurt, 1/2c fat free cottage cheese, 1 scoop choc whey, 1T flax (33/16/15/355)
1530 - 1/4c rolled oats, 1 scoop choc whey, 1c skim (33/28/3/276)
1630 - 1730 Lift weights
1745 - PWO = = 1/4c dextrose, 2 scoops Isopure (50/50/1/420)
1800 - 6 oz round steak, 2 T BBQ (36/12/10/290)
2000 - Cardio
During night - 1 scoop Isopure total (25/0/0/100)
That will be 3 days/week, total days' macronutrients (292/225/56/2640), ratios (45%/35%/20%)
on alternating days, I only lift weights once per day, so the 1745 PWO is nixed, the rolled oats from the 1530 pre-workout meal is nixed as well, total macro's on those 3 days (240/162/54/2150), nutrient ratios (46%/31%/23%)
then on Sundays, I don't workout at all, and I am lazy. I further eliminate the other PWO, dropping that day's ratios to (190/112/53/1730) and (45%/26.5%/28.5%)
calories are rounded off, BTW.
Supplements will be glucorell/sesapure, 6/day, and eph/caffeine 4/day
I honestly don't have the foggiest clue how many calories/day I need, because my metabolism has gotten goofy over the years. I know that the gluoc and the sesamax has worked wonders with allowing me to eat significantly more than I used to eat and still drop some bodyfat.
We shall see. Any constructive criticism appreciated. Thanks.
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