Heres an update on what ive done since i first joined T-Nation about 6 weeks ago:
please feel free to critique any non optimal choices ive made.
what im doing here is working for me so i dont feel the need to change it, however i may plateau again soon so ill be
looking for suggestions to kick it up another notch if and when that happens ;]
7.00am = 2 egg + 2 egg white omlette, onion/red pepper. 1 chicken breast with skin.
10.00am = Multivit+min, Omega 3, Omega 369, green tea extract.
500g turkey, 3 cups green veg(brocolli, asparagus, green beans usually), 1 cup mushrooms or tomatos. 1 tblsp coconut oil, 1
tblsp olive/flax oil. - Divided in 3 and eaten at 10am, 12noon, 3pm.
6.00pm = Whey Protein + water. (whilst working out)
7.00pm = PWO shake - berries/banana, semiskimmed milk, oats, whey powder.
8.00pm = either fish/chicken/beef (alternating), 2 cups green veg, 1 cup mushrooms/tomatos, 1 tblsp of either
green tea extract with each meal.
Non workout day is the same but without the whey protein and water and without the PWO shake.
below is my fitday.com breakdown (not including fish oil suppliments) Over 1 month, including carb+cheat days.
grams cals %total
Fat: 104 932 39%
Sat: 31 277 12%
Poly: 13 117 5%
Mono: 28 248 10%
Carbs: 147 488 20%
Fiber: 25 0 0%
Prot: 238 953 40%
Alcohol:5 35 1%
at 6 foot 1 inch and 204pounds 19% BF my recommended intake in cals was 3300 ish, and after removing 20% of that for fat
loss purposes i ended up with 2670 ish.
so im quite close with my average cal intake of 2500.
1 day HIIT (6 circuits of 200m dash, 6 burpees, 12 push ups, 24 squats - all bodyweight only)
1 day Core bodyweight exercises (20 or so exercises(e.g front and side planks, rhomboid raises, lunges with side twist), 30
reps each, back to back - no rest)
1 day rest.
rinse and repeat above 3 days, with cheat/carb reload day every 10 days(on a rest day)
waist 36 inches
upper arm 14.5
(166.829 lean mass)
1 month on:
weight 202 pounds
waist= 34.3 inches
upper arm = 14.2
(170.6 lean mass)
so following the above program ive lost about 6-7 pounds of fat and gained about 4 pounds of muscle.
ill be posting new pics after the completion of my 2nd month on this programme.
thanks T nation!