Hey guys, been lurking for a while and just curious to know what you think of my current diet.
GOAL: What im trying to acheive at the moment is more of a fat burning phase. I have 12 weeks till i want to be in good shape and i know i sit well at 5kg less then i am. So i have left myself plenty of time. I’m not competing im just doing it for the usual superficial reasons:)
Mon - Fri
7:00AM
5g glutamine
1 multivitamin
CARDIO - 40 mins steady state cardio (walking)
7.40AM BREAKFAST
40g whey w/ 5g glutamine
1/2 cup of oats w/ skim milk
Age: 21
Height: 5"10
Weight: 89kg (195lb)
Bodyfat: 14-16% According to those scales that calculate it. I cant imagine them being to accurate though? You can just see the outline of my abs
Lifts 1RM:
Bench 150kg
Deadlift 190kg
Squat 160kg ( i know i know thats bad compared to the other lifts)
So i started when i was about 16 but only gotten serious in the last 2 years or so.
Yeah i can see what you mean with the carbs its just the last 3 months my diets been pretty bad so i thought just cleaning it up and adding cardio for the next 4 weeks and the reasses from there? Or still take some out?
So i started when i was about 16 but only gotten serious in the last 2 years or so.
Yeah i can see what you mean with the carbs its just the last 3 months my diets been pretty bad so i thought just cleaning it up and adding cardio for the next 4 weeks and the reasses from there? Or still take some out?
Thanks!![/quote]
You may see results from just cleaning up the diet.
-Drop Flax in favor of fish oil
-Drop the Rice all together
-Drop the milk.
Experiment with MCTs on non-workout days in favor of oatmeal.
EDIT: Also 120G of quick carbs peri? I think this is simply too much, unless you are doing A Reg-Park style destroy yourself workout. I think to maximize fat burning 40-60g post is fine, and may be even worth dropping considering the other starch sources in your diet.
A one day carb reload is fine ONLY if you are consuming less than 70g carbs a day. Otherwise it just isn’t necessary. Even if your diet was around 70g total CHO, I’d still only recommend it every 1.5-2 weeks depending on leanness and progress. Here you would eat 12xBW in KG in CHO, with 20% kcal from fat, 1.5xBW in lb Pro over 24 hours. It would mostly be for psychological reasons, but some research suggests that it may return leptin levels back to baseline (making you happier, and upregualting fat burning machinery). Water retention, and supramaximal carbohydrate storage would mean in the coming days you could probably hit new PRs and build some muscle… wow I’ve totally gone off topic. Hopefully some of that is useful.