ROOKIE who needs a critique!!!

[PumpyFunk]

I am 26 weeks out from doing my first show. I am 5'11". 182lbs. 10% BF. Here is what a typical day looks like diet wise, and my training split for the week: Any modifications and suggestions would be appreciated. Thank you.

#1- 1/2 cup cup oats, 1 banana, 2 tbsp. Peanut Butter, 1 scoop myofusion, 8 oz. milk

#2- (POST WORKOUT) Waximaize

#3- 6 oz. chicken breast, 1 cup brown rice, 1 scoop myofusion, 10 oz. milk

#4- Medium sweet potato or 1 can black beans, 16 oz. milk

#5- 1 can tuna, 1 1/2 cup mixed vegetables

#6- 6 egg whites & 2 whole eggs, 2 slices turkey breast, 2 tbsp. Peanut butter

#7- 1 scoop myofusion, 1/3 cup almonds, 1 apple
Carbs= 342g. Fat= 64g. Protein= 260g. CALORIES= 3400

TRAINING
Mon.- Back/Calves-20 min. cardio
Tues.- Chest/Abs-20 min. cardio
Wed.- Legs-20 min. cardio
Thurs.- Arm?s/Abs- 20 min. cardio
Fri.- Shoulder?s/Calves
Sat. ? Chest/Abs- 20 min. cardio
Sun.- OFF

*Too many training days?
*Too much cardio?

[imsotheman]

uhm probably not enough fat.. to many carbs, just one thing i noticed.. i mean i dont see whats wrong with it really though.. is it not working? your really far out to be starting this if your already 10%.. your probably going to have to hold your peak for like 6 weeks lol.

[AustrianOakJr]

Diet looks solid, if youre losing weight at that calorie level. Protein might be a touch high, but your overall calories are high in general for your weight. So, if you can lose your 1 lb a week at this, keep it for as long as you can. Once you start to plateau, I would drop protein first. You probably dont need much more than about 220 and even that is playing it relatively safe when carbs are as high as you have them. Only other thing I noticed is that you dont take in any protein post workout? Just the carbs? If so, switch around some protein and put it there.

[mtbon]

Macros look more for gaining than dieting. With you being 26 wks out cutting cardio and scaling back on the cals may be most beneficial. Of course a lot of this depends on your body type and your sensitivity to insulin. Tell me more.


I am 26 weeks out from doing my first show. I am 5'11". 182lbs. 10% BF. Here is what a typical day looks like diet wise, and my training split for the week: Any modifications and suggestions would be appreciated. Thank you.

#1- 1/2 cup cup oats, 1 banana, 2 tbsp. Peanut Butter, 1 scoop myofusion, 8 oz. milk

#2- (POST WORKOUT) Waximaize

#3- 6 oz. chicken breast, 1 cup brown rice, 1 scoop myofusion, 10 oz. milk

#4- Medium sweet potato or 1 can black beans, 16 oz. milk

#5- 1 can tuna, 1 1/2 cup mixed vegetables

#6- 6 egg whites & 2 whole eggs, 2 slices turkey breast, 2 tbsp. Peanut butter

#7- 1 scoop myofusion, 1/3 cup almonds, 1 apple
Carbs= 342g. Fat= 64g. Protein= 260g. CALORIES= 3400

TRAINING
Mon.- Back/Calves-20 min. cardio
Tues.- Chest/Abs-20 min. cardio
Wed.- Legs-20 min. cardio
Thurs.- Arm?s/Abs- 20 min. cardio
Fri.- Shoulder?s/Calves
Sat. ? Chest/Abs- 20 min. cardio
Sun.- OFF

*Too many training days?
*Too much cardio?

[PumpyFunk]

I am in the process of trying to put on a little bit of mass, so thats why my cals are so high. This my fourth week of following this diet and my training split. I know the cardio is probably too much, so I have cut it down to 3x a week. I'm 5'11', which is fairly tall for the sport, so I wasn't sure how much weight to put on before I start to make cuts to my diet and bump up the cardio 14-12 weeks out?

[AustrianOakJr]

I am in the process of trying to put on a little bit of mass, so thats why my cals are so high. This my fourth week of following this diet and my training split. I know the cardio is probably too much, so I have cut it down to 3x a week. I'm 5'11', which is fairly tall for the sport, so I wasn't sure how much weight to put on before I start to make cuts to my diet and bump up the cardio 14-12 weeks out?

I would take 14-16 weeks at 10% BF. This would be a safe bet and would leave some time to fill out at the end of your diet. I wouldnt put on too much weight in the next 10 weeks. Maybe 5 lbs or so if you are already well trained.