My plan is to cut down some fat to then start increasing size and strengh. Just like everyone wants to do. Im not an athlete but soon i will be joining the Air Force. I am going to use weekly calorie calculations.
Mon - Carb Load + Train = 4500kcal
Tue-Thu-Sat - Active Rest = 2000kcal
Wed-Fri-Sun - Weight Training = 3500kcal
Total: 21000kcal ~ 3000kcal/day
Instead of a stable daily intake it will be constantly suprising the metabolism. Next week ill drop 250 from Training and Carb days.
I will be following T-Dawg 2.0 style for macronutrient composition.
Active Rest Days
40%P(200g) 14%C(72g) 46%F(104g)
32%P(282g) 12%C(99g) 56%F(221g)
20%P(226g) 50%C(555g) 30%F(146g)
My main protein source will be egg whites. I will also comsume beef, cheese, chicken breast, salmon, whole eggs & CytoSport Complete Whey.
Carbs are coming from oats, potatos and maltodextrin for post-workout. Fat from the protein sources, fish oil(12g/day) and extra-virgen olive oil. Broccoli & beans will add the fiber plus nutrients.
Supplements mostly from GNC are glutamine peptides, creatine monohydrate, multi-vitamin, fish oil, cla, BCAA & Vitamin C. I'll throw some Uni-Liver for mineral and amino support.
I also have a simple fat burner (serving 4tabs day) from Weider Nutrition that contains chromium piconilate (200mcg), cinnamon powder (100mg), green tea extract (150mg), kola nut extract (550mg), cayenne powder(20mg) & caffeine anhydrous & caffeine citrate from kola nut (100mg).
Gardem Greens Essential 3000 Capsules (14 veggies, berries, algae, etc). GABA 2hrs before sleep to improve GH. ZMA to improve sleep.
It has taking me 3 months to put all this together. Overwhelmed with all the great info on the site.
The training plan i will follow is Coach Davies' Fat-To-Fire with some adjustments for my current equipment. I own 300lbs of weights w/ Olympic bar($150), EZ curl bar, 5-35lb DB, adjustable bench, squat rack, lat pulldown, jump rope, concrete blocks, wheelbarow & a bicycle. Its a cheap Olympic style bench from Gold Gym products i got at Wal-Mart($100).
5'10" 193lbs 13% BF 21yr
Neck - 15.5"
Wrist - 7"
Forearm - 12.25"
Arm - 13.25" - Flexed - 15.25"
Shoulders - R16.5"
L16" (Side & Rear delts need improvement)
Chest - 42"
Hip - 38.25"
Tighs - 24"
Calf - R16.75" L16.25"
I will post my progress bi-weekly.
Starting Date Dec 5!