Q For Mr X

[Babyfaced Assassin]

Mr x
Isn't 10% fat really low?
I should be aiming to get some EFAs inright?

btw thanks for all the advice

SC do you have any advice?

 

[Mr.X]

Mr x
Isn't 10% fat really low?
I should be aiming to get some EFAs inright?

btw thanks for all the advice

SC do you have any advice?

10% is low, but it really depends on your training volume, if you train 4-5hrs a day as I've seen a lot of kickboxers do then lower then 50% carb intake is futile, which doesn't allow much room for fat.

Now, if you're an novice and train 1-2hrs, then you can give a basic 40%carbs/30%protein/30%fat a try and see if the energy expenditures vs. intake are fine w/ those ratios. Again, my last ratios were based on the assumption that you train like a pro.

Mr.X

 

[Babyfaced Assassin]

i train like a semi pro
haha i train 3 hours a day on average

i think a 40/40/20 might be a good way to go?

Thanks for all ur help man!

 

[~SC~]

40/40/20 seems cool for your semi-pro status!

~SC~

 

[Babyfaced Assassin]

Ok as soon as i get back into trianing im gonna give a 40/40/20 a shot

(right now im resting after a tough fight last weekend)

Ok here's the plan... please feel free to critique
Goals are to stay lean (<10% bodyfat) and to have good sports performance

Am Training

Meal 1.
Oatmeal + Eggwhites + Whey Protein

Meal 2.
Orange/Apple + tuna + 2tsp Flax oil

Meal 3.
Salmon + Veggies

Meal 4.
Oatmeal + protein shake

Training
Meal 5. Post workout shake + creatine

Meal 6
Sweet potato+chicken+ fish oil caps

 

[Mr.X]

Am Training

Meal 1.
Oatmeal + Eggwhites + Whey Protein

Meal 2.
Orange/Apple + tuna + 2tsp Flax oil
drop fruit, add extra protein and some low-gi carbs; think: beans, yams, sweet potato, brown rice, oatmeal

Meal 3.
Salmon + Veggies

Meal 4.
Oatmeal + protein shake
add 1tbsp. all natural Peanut butter

Training
Meal 5. Post workout shake + creatine

Meal 6
Sweet potato+chicken+ fish oil caps
add 15-20g psyllium husk fiber before bed

Mr.X

 

[Babyfaced Assassin]

awesome thanks i'll give it a go and let u know how i get on! :-D

 

[Mr.X]

awesome thanks i'll give it a go and let u know how i get on! :-D

Post your Training Log Here, for I like to see if you can put some pics up and some up to date training regiments.

Mr.X