Diet/Exercise - Critique please

[akbari55]

My goal is to cut body fat and maintain some muscle. I'm okay with losing some of them since it's not my goal anymore to be bulky (no more sports).

With that said here's my typical daily diet and exercising plan.

7am -
Run 2 miles plus abs

8:30am
Protein Shake - 40g Protein Isolate, 1/2 cup berry's, 1 banana

11:30 - 12pm
1 chicken (lightly salted and peppered)
1/4 cup brown rice (not really measured)

3:30 - 4pm
Same as above

7pm
Salad w/ chicken and vinegrette

8 - 830pm
3 mile run with 20 min stairs
Workout - high reps lower weight - anerobic

10pm
Protein Shake - 40g Isolate.

Any suggestions or advice is well appreciated!

Thanks in advance!

[akbari55]

anyone?

[cota0429]

I would assume without seeing all your macros your counting that you wont be having enough calories in your diet...I could be wrong...I dont see any carbs with your post workout shake, which is probably the most important meal. IMO

[akbari55]

Originally Posted by cota0429

I would assume without seeing all your macros your counting that you wont be having enough calories in your diet...I could be wrong...I dont see any carbs with your post workout shake, which is probably the most important meal. IMO

Thanks man! What do you suggest I mix in with the post work out? I don't want to consume to many carbs before going to bed. Or is that not a factor?

[cota0429]

Originally Posted by akbari55

Thanks man! What do you suggest I mix in with the post work out? I don't want to consume to many carbs before going to bed. Or is that not a factor?

40 grams of protein + Dextrose & Maltodextrin. It also aids in rapidly replenishing glycogen stores, It is very cheap and you can buy them in almost any store. This is also a must. 60-80 grams of carbs should be fine. Dont worry about these being stored as fat, your body will not allow it. Its worse if you dont have it, your body is in a catabolic state after lifting heavy...you will do more harm that good if you skip it.

[-NB-]

No where enough calories for the amount of exercise your doing.

Also for the cardio, go ahead and keep the morning cardio if you want, but i'd suggest dropping the preWO cardio, hitting the weights hard and then do HIIT on off days.

[-NB-]

Read this, it'll help you out ALOT!

scivationbooks . com

[akbari55]

Originally Posted by -NB-

No where enough calories for the amount of exercise your doing.

Also for the cardio, go ahead and keep the morning cardio if you want, but i'd suggest dropping the preWO cardio, hitting the weights hard and then do HIIT on off days.

If I'm trying to cut fat, isn't that what I'm supposed to do? Take in less calories?

[akbari55]

Thanks for the help guys!