This probably belongs in the beginner forums but since it’s specifically diet related I put it here.
I have an office job so I sit in a cube most of the day so I don’t really have meals but I tend to snack for ~8 hours. I’m not sure if that makes a difference.
My weekend diet had been cheat days or ‘normal’ eating however I’ve felt like crap lately when I eat out so my weekend diet has been more like my weekday diet lately just in meals with usually some sugar free jello or peanut butter and cool whip added.
Here’s a little background info:
Age:27
Height: 6’
Weight: 183lbs
Activity:
Lazy mans guide to stretching.
Complexes for fat loss workout every 2nd or 3rd day depending on how sore I am.
2x 30min walks 5 days a week(walk 2mi to work).
I normally try and incorporate deadlifts,cleans, presses, or dumbbell bench/dumbbell rows in a 8-5-3-1 configuration about 10-15min after I finish my complexes workout with as heavy a weight as I can handle.
Goals:
<8% body fat(I have to be able to see all my abs by Xmas!)
prevent as much strength loss as possible
Supps:
HOT-ROX Extreme 1 pill 2x daily
Creatine 5mg in morning on non workout days or 5mg after workout on lifting days
ZMA right before bed 3 pills
Fish oil 3 gelcaps 3x daily(sorry don’t have concentration handy)
Flax oil 1 gelcap 2x daily(sorry don’t have concentration handy)
Daily multivitamin when I get up
Ok here’s my typical weekday food schedule/meals in order:
wakeup:
1/2cup whole rolled oats
~60g blueberries or 1 banana
Fruit(lately it’s been pears)
Slim Jim Giant Slim(sucks but I have about 30 left to use up)
~175g raw broccoli
~100-125g meat(chicken breast or fish)
1oz Walnuts
1 apple
~100-125g meat(chicken breast or fish)
~175g raw vegetables(cauliflower or carrots)
~100-125g meat(chicken breast or fish)
~175g raw broccoli
1 EAS Vanilla shake(32g protein)
1 EAS Vanilla shake(32g protein) if I’m still hungry
**1 EAS Vanilla shake(32g protein)1/2 after stretch, rest during lifts
**2 scoops Surge PWO drink
**Metabolic Drive bar as PWO meal about an hour later
1 EAS Vanilla shake(32g protein)
1 serving Metamucil
Bedtime
** Indicates only eaten on workout days.
Unless I left something out this should add up to 1800-2300cal and 180-200g protein depending on the day and the variable size of my portions. Besides getting rid of the slim jims what am I missing/need to improve/add to get optimal results? I need to see the rest of my abs by xmas!
Thanks guys!
P