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[QUOTE=ablackburn99;4386214]Thanks for the advice!
For now i would only like to lift 2-3 times a week. My goal is to lose fat as fast as possible while maintaining muscle or grow a little. I don't like doing cardio, but i am in construction so some days i think I get more then enough.
Here is my diet so far today (tweaked it some). I still would like cycle my carbs and cal. some so I cant eat more on training days.
Same every 3 hours, 7 meals
Turkey/Whole wheat bread/Flaxseed oil
80 cal. c/100 cal. p/35 cal. f = 215 cal.
6 meals a day are ideal for men, 5 for women.
The cardio you get during routine work is calculated into your daily expendeture but whereas your body adapts to it it is not effective in reducing fat, cardio really is your ticket. Make it HIIT as I explained above and it will be short in time and helos in buiding muscle.
Calorie tappering can be done in different ways. the two methods I normally use would be to eat carbs earlier in the day and reduce them later in the day but it is important to eat carbs before and after your workouts and even sometimes during. This is how I normally eat
The other method I use when cutting is a bit more restrictive. Below is a typical days eating for me when cutting. This was posted a few weeks ago I am now at 177lbs.
Mt stats are
57 yrs old on 1/26/2012, I know I'm getting old lol.
6'2"
currently 180 lbs. I bulk to 185 and cut to 175, I am cutting now so it's reflected in my diet.
Weght training days
meal 1 1/2 cup oatmeal
1 whole egg
1 scoop vanilla protein powder
1 tbs flax seed or almonds
1/2 cup fat free milk
1/2 banana
1/4 cup strawberries
meal 2 3 egg whites and 1 whole egg hrd boiled
1 slice whole wheat bread
meal 3 pre workout shake 2 scoops protein powder 1 tbs dextrose
meal 4 post workout 5oz chicken breast 1 cup (cooked) brown rice
1 cup veggies
meal 5 Protein shake
Meal 6 shrimp and avacado salad
before bed snack low or no fat cottage cheese.
If you notice the last part of the day has almost no carbs
Cardio days
meal 1 veggie omlet 5 egg whites 1 whole egg
meal 2 protein shake
meal 3 pre cardio 1 scoop BCAA's with water
meal 4 post workout protein source (chicken, turkey lean meat etc.) an 1 cup veg.
meal 5 protein shake
meal 6 salad with protein source
before bed snack cottage cheese
notice that when cutting cardio days have very restricted carbs.
I use olive oil and avacardo's a lot, when I don't I suppliment with Udo's choice (omega 3 &6 fatty acids)
Everyone's body is different so ratio's can be adjusted accordingly but this type of diet typically works well for most
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