Help me reach my goal; please critic

nguyen_pauly · 01-21-2009, 10:03 PM

Hey this is my first post and I was looking for some insight or feedback on my diet and how to reach my goal. Basically my goal is to reduce fat and increase muscle mass. I?ve never had a solid six-pack and that is what I am working towards. I?ve been working out consistently for about 4 years now but I stopped working out for about 2 months and had a crap diet. My body fat percentage is now at 17-18% while at 170lbs. I am 5?9 and I want to be 170-175lbs with about 10% body fat. I understand it is very hard to add lean muscle and loss fat at the same time but I am willing to do the hard work inch by inch and do it clean rather than bulking to 190+ and then cutting down.

Here is my diet:

Meal 1: Breakfast
? cup Fibre1, with a hand full of Artisan Granola, a hand full of blueberries with skin milk and a sprinkle of grounded flax seed
ON 100% Whey protein shake with water
3 hardboiled eggs (I don?t eat the yolks)
A generic multi-vitamin

Pre-workout shake:
1 scoop Storm
1 scoop Shock Therapy
1 scoop Purple Wrath
1 serving Glycergrow
with 900 ml water

Intra-work out
3 scoops of Xtend

Meal 2: Post workout
1 scoop of ON 100% Whey and a half serving of Glycocarb (malto and ALA) and some dextrose
1 serving of IntraXcell which I bought on wheycheap.com a few months back
and maybe 1 scoop of Xtend

Meal 3: Post workout meal about 1 hr after workout
Half cup of whole-wheat penne (measured pre-cooked)
1 serving of chicken cut into strips with green and red peppers and celery
? cup of ragu
everything cooked with olive oil

Meal 4: Snack
Black forest ham with 2 slices whole-wheat bread with lettuce and mustard
6-8 almonds

Meal 5: Dinner
1 serving Salmon cooked with olive oil
Hand full of green beans and broccoli steamed
(sometimes also with ? whole-wheat penne and some ragu if I am craving my carbs)

Or

1 or 2 Chicken Quesadilla(s)
? serving of Chicken (a full serving won?t fit)
1 whole-wheat wrap
Green and red peppers and salsa in the quesadilla
Only a little bit of cheddar cheese on the edges to close the quesadilla when it?s baking in the oven

Or

1lb Steamed Mussels
? cup whole-wheat penne
Green and red peppers and ? cup of ragu

Meal 6: Night Cap
1-1.5 scoops of Gaspari Myofusion in ?sludge? form with a handful of blueberries and a sprinkle of Artisan Granola

Every meal I tried to swallow 4 uni-liver and depending on the meal also 2 caps of Now Super Omega 3-6-9

In terms of my workout, I?ve really been focusing on cardio lately; my cardiovascular has always been horrible.

I workout 5x a week and do cardio each session. My days are broken down as followed:

Day 1: Chest / Biceps / Abs
Day 2: Back / Triceps / Abs
Day 3: Off day
Day 4: Shoulders / Traps / Abs
Day 5: Legs / Abs
Day 6: Off day
Day 7: Sometimes I do a Bi/Tri day if I am bored or start over with Day 1

If my Abs are dying from a previous workout I would obviously remove it from my current day workout

My weight training usually takes 1 hour or more. I basically do everything in supersets now except for the core exercise of my workout (bench press, deads, squats and shoulder press) I am really focusing on controlling my rest time to about 45-60 secs between sets whereas before I was lazy as hell.

Once I am done lifting weights I down the Xtend left in my water bottle and go straight to cardio for 45-60 mins on the bike at low-to-mid intensity. Where my HR is always around 150.

In terms of other supplements not listed, I bought some Rev XP at $10 a bottle so I am giving that a try; which I take twice a day. And in terms of the Storm (creatine) I just added that to my stack this week. I am a little hesitant to use any creatine with mono due to the water retention and ?fat face? syndrome but because I am giving up a lot of strength with these supersets and a shorter rest time so I am hoping to find a happy medium with Storm.

I find that with purple wrath, Xtend and REV XP, I only do 45-60 mins of cardio because I don?t want to be at the gym any more then 2 hrs a day :S. And I like to do low-to mid intensity on the bike because I read while doing cardio.

My biggest concern is with my post-workout intake and also my intake in between weights and cardio. My rest is my Achilles heel. My sleeping schedule is the opposite of consistent because I am not working full time but studying full time at home so I have nothing really to adhere to. But I wake up before 9:30 during the weekdays before the stock market opens and take care of business regardless of what time I fell asleep the night before and then nap afterwards if needed. And I always try to take my stims early in the day.

I am open to any positive criticism and anything I should add or remove from my diet/workout schedule to reach my goal.

xnotoriousx · 01-21-2009, 10:13 PM

I would drop everything you've been doing pwo and just take in 50g whey, and 60g of carbs from oats/white rice or whatever u use. I don't agree with the dextrose pwo either. Are you doing your cardio post or pre workout? Pre workout cardio is a bad move, also minimum of 30 minutes, and throw in a HIIT session every other time atleast 2x a week.

nguyen_pauly · 01-21-2009, 10:48 PM

Thanks for the response, xnotoriousx. I always do my cardio after my weight training. You said to drop everything i was doing pwo, even the intraxcell? Or were u just making reference to my current pwo shake?