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IamDavid
05-26-2008, 03:57 PM
I've decided to maintain my "healthy" weight. I'm going to do around 30 minutes of cardio and weights on certain days. I want to see myself get a little leaner while making my muscle show. Any rules I should follow?

KTHNXBYE
05-26-2008, 03:58 PM
consume the same amount of calories you are taking in.

IamDavid
05-26-2008, 04:04 PM
I'm going to take in around 2400calories. Any specific macros to follow? Are the carbs before bed ok?

KTHNXBYE
05-26-2008, 04:07 PM
I'm going to take in around 2400calories. Any specific macros to follow? Are the carbs before bed ok?


Sample 1:
Meal 1 - six-egg omlette with cheese, whole-grain toast, fruit, 1-2 glasses of milk

Meal 2 - broiled steak, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 3 - tuna salad, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 4 - (pre-workout) - protien shake

Meal 5 - roast chicken, 1-2 vegetables, rice, 1-2 glasses of milk

Meal 6 - boiled eggs, cold cuts, 1-2 glasses of milk

-OR-



Sample 2:
Meal 1 - 6 egg whites w/ 2 or 3 yolks, oatmeal, piece of fruit, two slices of whole-wheat toast

Meal 2 - protien and carb shake, bagel, piece of fruit

Meal 3 - 6 oz chicken breast, rice, vegetables

Meal 4 - (pre-workout) - protien and carb shake

Meal 5 - (immediate post-workout) - whey protien w/ simple carbs

Meal 6 - 6 oz beef (burger or steak), baked potato, vegetable (spinach)

Meal 7 - (before bed)- 2 oz oatmeal, egg whites