I originally intended to get on IA's program or SGX again, but due to financial restrictions, I'm stuck with a homegrown solution for fat loss/muscle gain based off of known programs and a bit of my own trickery.
Mind you, I really hate cardio.. even with my Ipod LOL... Attached/below is my proposed diet/training plan.
My goal here is to at least maintain my muscle mass, and rip fat. I realize I'm going to have to back off some on the weights and increase cardio...
Also, with my work schedule I can't devote 30-40 minutes to cardio in the AM, so I have to do it on off days in the evenings/weekends (can do it in the morning then). Any comments on that?
Hopefully someone can critique this for me, either answer here, or email me:
jelinek@gmail.com with tweaks.
Thanks!
================================================== ====
Food (Training)
Calories Fat Carbs Protein
Meal 1 - 8:00 AM
2 Scoops ATW Protein 280 4 8 44
1 Cup Oatmeal 160 2 33 4
Meal 2 - 10:00 AM
Egg beaters 120 0 0 30
Turkey bacon 5 strips 200 5 3 12
Meal 3 - 12:30 AM
Chicken Breast or tuna 180 2 0 40
Salad 200 2 8 1
Broccoli 80 0 10 2
Meal 4 - 3:30 PM
2 Scoops ATW Protein 280 4 8 44
Low carb yogurt 100 0 2 12
Meal 5/PWO - 6:00 PM
2 Scoops ATW Protein 280 4 8 44
80G dextrose 300 0 80 0
Meal 6 - 6:30 PM
Lean Beef or chicken 150 7 0 40
Salad 80 2 2 1
Spinach 80 0 4 2
Meal 7 - 8:00 PM
Cottage Cheese 150 0 4 12
Sliced almonds 150 6 2 12
Daily Totals 2790 38 172 300
-
Food (Cardio/Off days)
Calories Fat Carbs Protein
Meal 1 - 8:00 AM
2 Scoops ATW Protein 280 4 8 44
1 Cup Oatmeal 160 2 33 4
Meal 2 - 10:00 AM
Egg beaters 120 0 30
Turkey bacon 5 strips 200 5 3 12
Meal 3 - 12:30 AM
Chicken Breast or tuna 180 2 0 40
Salad 200 2 8 1
Broccoli 80 0 10 2
Meal 4 - 3:30 PM
2 Scoops ATW Protein 280 4 8 44
Low carb yogurt 100 0 2 12
Meal 5 - 6:00 PM
Lean Beef or chicken 150 7 0 40
Salad 80 2 2 1
Spinach 80 0 4 2
Meal 6 - 8:00 PM
Cottage Cheese 150 0 4 12
Sliced almonds 150 6 2 12
Daily Totals ( Total Calories based on label ) 2210 34 84 256
--
Training:
Monday Flat Bench Press, Fly Deck, Biceps
Tuesday Legs & Calves or Legs/Back + Abs
Wednesday Lats, Shoulders, Traps, Delts
Thursday Legs & Calves or Legs/Back + Abs
Friday Incline Bench Press, Fly Deck Triceps
Saturday AM Cardio + Abs
Sunday AM Cardio + Abs
Training Notes: Each muscle group receives a 2 set warm up, and 3-4 working sets of 6-8 reps, workouts start with a 10 minute Low intensity cardio session
Cardio Notes: Cardio is 60-70% MHR for 30-40minutes to prevent going catabolic
Ab Notes Abs are 2 sets of 25 fwd/rev/side crunches
--
Supplementation:
8:00 AM Multivitamin x 1
DHEA 50MG x 1
B-Complex Multi x 1
2cm or 3cm (Swole V2 or Cellmass depending on what's on hand) x1
Omega-3 x 2
Nitrous/Nitrix x 1 serving
12:30pm Nitrous/Nitrix x 1 serving
6:45 PM Multivitamin x 1
2cm or 3cm (Swole V2 or Cellmass depending on what's on hand) x1
8:00pm Omega-3 x 2
Nitrous/Nitrix x 1 serving
11:30pm (bedtime) ZMA x 3
Secretagogue x 1 packet (testing, not sure if this works)
Linear Mode
