My New Diet and Exersice Plan

[Dash007]

I’m 6'2'' 220 right now with probably 19%bf (last tested was 19.5 at 223)
Last year at school I was about 250 at my highest, took off 30 over the summer months.
My weights lose slowed down recently and this is my plan to get things back on track. I might get some pics this weekend to compare (hoping an old deisposable camera hasnt went bad)
Diet
1.wake - pre workout
2 scoops whey, 1/2 cup oatmeal, natural pb, creatine/glutamine/vit/fish oil/scoop fiber supp
Post workout
same as meal 1 minus the vit
2-3 hours later
can of tuna, spinach or cucumbers, serving peanuts, apple, fish oil
2-3 hours later
2 scoops whey, 1/2 cup oatmeal, natural pb, fish oil, fiber sup
2-3 later
can of tuna, spinach or cucumbers, serving peanuts, apple, fish oil,
Should be about bed time
1/2-1 cup fat free cottage cheese (depending if hungry or not), fish oil, fiber sup
1 glass skim
The daily gallon to 2 of water
*note I sometimes switch fish oil with flax, the serving peanuts is a small hand full of honey roasted (should this change? If so I’ll just get regular peanuts, it’s the cheapest), creatine/glutamine is 5g each
**also I take a E/C/Y stack, cycle this so
Week 1 – 1 serving
Week 2 – 2 serving
Week 3 – 3 serving
Week 4 – 2 serving
Week 5 – 1 serving
*but this might change due to me nearly falling asleep in evening classes when its 1 a day
This is what I’ll eat every day Mon-Fri, refeeds or cheats on the weekend, I’m not sure yet, I might make Friday a healthy reefed, on those days its about the same, but I throw in if I’m in a hurry some oatmeal with previously low carb meals, or if I have time 97-3 lean ground beef, some whole wheat pasta, maybe basic red pasta sauce (low cal, made sure the ingredients were basic, nothing to bad), or a new favorite a ½ lb beef patty (97-3 still) with some garlic onion, grilled up on half a whole wheat sub loaf from the deli. By the way I hate tuna and the only reason I eat it is for the nutrition and its easy to clean up if I eat it out of the can, and I can just put all I can of it in my mouth and drink it with a big glass of water.
Weight Training
mon back
3-4 sets
tues chest
3-4 sets
wed arms
2-3 sets each bp
2 sets forearms
thurs shoulders
3-4 sets
fri legs
2 sets quads
3 sets calfs
1-2 sets hams

rep range goes by phases
phase 1 - endurance 10-12 reps
phase 2 - hypertrophy 8-10 reps
phase 3 - strength 4-6 reps
phase 4 - hypertrophy 8-10 reps
Cardio
mon/wed/fri
20 mins HIT on any machine, trying to keep never do the same machine twice in one week
tues/thurs
30 min jog on track, or treadmill

Any suggestions, comments. I might update this weekly for a log type thing.

[soldieress]

Congratulations on the weight loss (I hope most of it was fat!) :O)

Where's the chicken dude? And how many calories is that? What are your goals?

Since you've already lost 30lbs and all, I think you should go for a slower rate of weight loss in order to ensure most of it is fat. How much a week were you losing during the summer?

Your training looks good, I hope some guys here look at your diet though.

[Dash007]

my wieght lose was under 2 lbs a week, I lost a few at school and 20 over 3 months and I also managed to bulk up somehow and alot of my lifts went up alot weight and rep range. I just want to lower bf to as low as I can, once I get lower I'll have to change some things around maybe. I havnt put it into fitday to figure out cals but i should, last I checked it was 2400-2600. I dont eat chicken just cause moneys tight right now and tuna was on sale 2 for $1. Plus I can eat tuna plain, where chicken I'd have to put BBQ or ketchup on it.

[Helene]

Dash007, remove the pb post workout. Post workout, you want the nutrients to be digested fast and pb slows down digestion.

Also, you diet look good, well balanced but it might get boring fast. I suggest more variety.

[Dash007]

Ok I can pull the PB out, what about maybe puting a scoop of gaterade powder, for insalin, and my protein is unflavored

[Helene]

Originally Posted by Dash007

Ok I can pull the PB out, what about maybe puting a scoop of gaterade powder, for insalin, and my protein is unflavored

It would be okay if you want to go with the insulin spike thing but insead I'd increase oats to 3/4 cup dry. I'd increase oats to 3/4 dry for each meal that you are eating eats in fact.

And in your last meal, add more fats. Have your Tbsp pb here or add almonds, walnuts. And you should always have this meal.

Switch the peanut for better nuts like almonds or walnuts. They have much better fats in them.

One more suggestion..I think you might be eating a little too much fats and not enough of the right kind. I would remove fats in at least 2 of your meals that you have oatmeal and add a little more oatmeal like suggested above.

[Dash007]

Ok so each shake up the oatmeal to 3/4 cup, take out pb in post workout replace with gaterade, take out fish oil in the tuna meals, scoop pb in last meal, and switch from peanuts to almonds/walnuts, i'm gonna go to fitday later and put this all in and check the cals to make sure they fit. Thanks for all the help.

another note i'm gonna try to borrow the digital camera to get some pics up here

[Dash007]

Total: 2581
Fat: 76g 683cal 28%
Sat: 18g 162cal 7%
Poly: 10g 93cal 4%
Mono: 10g 88cal 4%
Carbs: 216g 720cal 29%
Fiber: 36g 0 0%
Protein: 266g 1063cal 43%


ok thats the totals for the adjusted diet with the adjustments stated in last post

[Dash007]

So this is the new diet plan.

1.wake - pre workout
2 scoops whey, ¾ cup oatmeal, natural pb, creatine/glutamine/vit/fish oil/scoop fiber supp


Post workout
2 scoops whey, ¾ cup oatmeal, scoop gaterade powder, creatine/glutamine fiber supp


2-3 hours later
can of tuna, spinach or cucumbers, serving peanuts, apple


2-3 hours later
2 scoops whey, ¾ cup oatmeal, natural pb, fish oil, fiber sup


2-3 later
can of tuna, spinach or cucumbers, serving peanuts, apple,


Should be about bed time
1/2-1 cup fat free cottage cheese (depending if hungry or not), fiber sup, natural pb
1 glass skim
The daily gallon to 2 of water

Total: 2618
Fat: 94 843 34%
Sat: 19 167 7%
Poly: 10 91 4%
Mono: 14 130 5%
Carbs: 186 601 24%
Fiber: 35 0 0%
Protein: 265 1060 42%

Does it seem solid?
Plus today I checked weight and was at 218.5 so it broke the wall I hit.

[nithos]

E and Y don't play nice together. Take one or the other.