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ill believe him, im sure he could DL that weight. a vid would be nice, but how can you guys just assume hes lying?

ok after figuring out everything you guys told me and doing some research i finally understand everything about the diet.

now i just have to figure out all of the exact amounts of food i need to...

im not totally clear on what essential fats are?


what should those last 3 meals look like?



and should the first 3 meals just be the protein source and the carb source? eg. chicken and...

thanks also for that benny, thats the perfect structure for my diet plan.

and just a note, im not deadset on having carbs, i just thought they were necessary.

but what you two guys...

thanks a lot for that example man, definitely helpful.


luckily i keep track of all my foods, so im going to get to work on adding everything up to find EXACT maintenance cals, then ill go from...

got it

i dont know how accurate those maintenance calorie equations are but according to most, my maintenance is about 3200.

also, just to add... its not that im not dedicated enough to follow a plan.....

well i have my training planned perfectly as well as cardio so its just my diet that needs to be in line.

i admit i dont know much about dieting but i have been eating the right foods. anyway:
...

1/2 cup of oatmeal with 1 cup of milk

second meal of the day: can of tuna

*60g of protein

morning cardio upon waking:

35 minutes on treadmill. 3mph with incline.


breakfast: 3 whole eggs, bowl of oatmeal, and some grapes.

just did my 2nd cardio session of the day. HIIT style

same deal as last night.

warmup.


20 seconds 80% effort, 10 seconds 100% max effort x 8

for a 4 minute total set.

and yes i will start adding some whey into there, when would be the best time? PWO?

thanks for the input man.

the past couple days i have been cutting out the sandwiches.

im going to end up having chicken or tuna in most of my meals with potatoes or rice, while keeping the...

ok just finished first workout of my new split.

did chest / tris.

exercises:

flat BB bench, incline BB bench, dips, pec deck, close-grip bench, skullcrushers, tri pushdowns.

high rep,...

atro-phex

thanks man, i appreciate it

luckily i dont have to worry about that situation, my gf doesnt think its weird

i've always squatted ATG and i think it HELPS the tendons by strengthening them

the setup for the workout looks good but i would have less forearm sets and less traps sets. and what actual exercises are you planning on using.


diet looks good too if you stick to it