Greetings from Brazil! I'm Luis Philipe, 21, fairly new to weight lifting and healthy habits. Even though he is not that much of a role model, it was Zyzz who got me motivated to change my life for better. I strive for fat loss atm and building lean mass in the long term (ik that bodybuilding and staying in shape is a commitment for the whole life heh). I've seen a dietitian like almost 2 months ago, and I had some good results thanks to her plan: dropped 4,1% bf and gained 1,1kg of muscle in three weeks (it was a low carb plan). But the second nutrition plan wasn't good enough for me, she lowered even more the calorie deficit and I was craving for carbs all the time, I felt totally hangry (I was consuming like 1550 kcal daily, my BMR at the time was 2100). I moved on and got another dietitian to help me with my goals, and now I *guess* I'm at maintenance and consuming slightly more carbs. She says that at first we won't count precisely the calories so she can understand how my metabolism works, how will I adapt etc., but the important thing is that I'm consuming plenty of protein (I would guess 140~150g) moderate fat and enough carbs to get me going through the work out. I'm doing an intense full body workout 3~4x a week, and HIIT cardio 2x (treadmill). I guess this is it for now. Anyways, here are my info
Age - 21, Male
Height - 5'6"/1,68m
Weight - 155 lbs/70kg
Body fat percentage - 23~24%
Objective - Drop to 16ish BF and then bulk
Traits - Sluggish metabolism, 75% endo 25% meso, able to easily recover from the work out, got some stubborn fat
Supps - Whey Protein right after WO + L-glutamine, BCAA and L-Glutamine before WO, multivitamin
What do you guys think? Any insightul opinion is welcome. Feel free to ask questions and whatnot
Happy lifting!
Sorry, I forgot to attach the imgs.
Here it goes!
What I found out lately is that at least I've got somewhat strong legs and back, I upped the weights twice in the course of 2 weeks. But slow and steady with the progressive overload *t-up*
Also ... Here's my new nutrition plan (been doing it for like 5 days) -
Breakfast: 1 slice of whole wheat bread, 2 teaspoons of cottage, coffee + cinnamon + 1tbsp of coconut oil
Pre lunch snack: 1 scoop of Whey Protein Isolate or a decent protein bar (with not that much of carbs)
Lunch: salad mix with some variety + 1tbsp olive oil (tomatoes, kale, rucola ...), cauliflower or broccoli (1 cup), 4 tbsp of brown rice or sweet potatoes or yam, 2 moderate sized chicken breast/beef/trout or tilapia
Snack 2: a can of tuna or a 3 eggs (1 yolk only) omelette
Pre work out snack: 2 medium sized bananas and 2 teaspoons of sugar free peanut butter
Right before WO: 5g of L-Glutamine and 5g of BCAA (I'm sticking with Optimum Nutrition ones)
Post WO: 1 scoop of Whey Protein Isolate (23g of protein and 2g of carbs) + 5g of L-Glutamine
Dinner: salad again, low carb vegetables, 2 moderate sized chicken breast
And if for some reason I feel hungry before bed: 2 full tbsp of avocado
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