BF%- 18.5% (tanita bf scale)
I started my diet Wednesday and I need some advice on what to change and keep the same to ensure great results. I plan on going for about 12 weeks and would ideally like to get down to 8-9% bf. I realize that I may have to extend the diet to 14-15 weeks to reach 8%. Overall, I’m not worreid about the numbers but how I look in the mirror.
Wednesday went like this:
Meal 1- 2 packets grits, 2 scoops whey w/ water, 1 yogurt—Pro 54g,Fat 3g,Carbs 72g, Cals. 550
Meal 2- 2 oz. cashews, 2 cups veggies, 5 oz. turkey breast, 4 fish oil caps---- Pro. 49g,Fat 35g,Carbs 26g, Cals. 610
Meal 3- Post workout- Gatroade, 1 cup milk, 2 scoops whey----Pro. 53g, Fat 3g, Carbs 52g, Cals. 435
Meal 4-(1 hour post w/o) Chicken breast, wheat tortilla, 2 slices fat free cheese, 1 apple---- Pro 48g, Fat 6g, Carbs. 51g, Cals. 450
Meal 5- 1 oz cashews, 2 chicken breasts---- Pro. 72g,Fat 19g, Carbs 8g, Cals. 500
Totals- Calories: 2465, Protein: 276g, Carbs 209g, Fat 66g
Meal 1- 2 packets grits, 1 cup milk with 2 scoops whey
Meal 2- 8 oz. 96%lean ground beef, 2 cups veggies, 6 fish oil caps, 1 oz. cashews, 1 slice fat free cheese
Meal 3–Post Workout- gatorade, 2 scoops whey, 1 cup milk
Meal 4-(one hour post w/o) 1 yogurt, 2 chicken breasts, 1 wheat tortilla, 1 slice fat free cheese, 1 banana
Meal 5- 4 egg whites, 2 whole eggs, 4 fish oil caps
Totals- Calories: 2514, Protein: 278g, Fat: 60g, Carbs: 208g
I didn’t include totals for each individual meal ont he second day to save space.
Anyways for training I am doing OVT and for cardio I am trying the Winning Formula prescription, although i admit i may not get the 2.5 hours every week butI will do my best. Please criticize and give me ur advice. Thanks alot. Sorry for the length.