at least read the 7 habit article, and apply it to your meal plan, this will point out were changes will need to be made.
you want to lose fat, what are calorie containing beverages doing in your diet? rule number 6. move these to post workout peroids and that alone will help.
try to replace shake and bar meals with food if possible. you may have good reasons for not doing so, but if you can, do it.
you want to lose fat, what are calorie containing beverages doing in your diet? rule number 6. move these to post workout peroids and that alone will help.
[/quote]
LOL good post buit bro come on its OJ and Skim milk if its part of a meal thats food IMO it not like slamming a pepsi or coke.
Meal 7:
-Fat free cottage cheese (1 cup)
-Nuts
-alot of water
Thoughts guys?[/quote]
Looks good,except I’d add in two - three whole eggs and 3-4 egg whites on meal 1,some nuts on meal 2,and don’t rely too much on protein bars.
Other than that,it looks good.
If you aren’t experiencing much fat loss after a few weeks,try adding in some cardio(I prefer to do mine on the days I don’t lift weights).
PWO nutrition is still important on a cutting diet. I didn’t see much of that in your list. I would probably swap 5 and 6, or add in some Surge and then either make 5 a tad smaller or eliminate 6.
Hey man I’d move that OJ to right after your workout maybe mixed with a little protein powder to hit your post w/o window. It’s about the only time that simple sugars (ie. OJ) are actually good for your goals.
I definitely have to second all of the gentlemen who recommended Berardi’s 7 habits. If you can nail all 7 habits everything else will likely take care of itself.
www.fitday.com does a decent job of tracking calories and macronutrient breakdown. Best of all it’s free!
Meal 1:
-5 egg whites 2 full eggs
-Oatmeal
-apple
-pb and j sandwich
-multi v
Meal 2:
-Protein Shake
-Banana
-nuts
-School Bball practice
Meal 3:
-2 chicken sandwiches on wheat bread
-fruit
-vegetables
Meal 4:
-protein bar
-tuna
-banana
WEIGHT ROOM
Meal 5:
-Surge
Meal 6:
-Salmon
-apple
-omega 3 oil pill
Meal 7:
-Protein Shake with glutamine powder
-1 cup cottage cheese
i revised it. for meal 5 i added Surge(i really dont know what Surge does so can someone explain and remember im trying to lose body fat) since im having Surge for meal 5 right after my workout, is it ok to still have salmon and then a protein shake afterwards? would that be tooo much protein after weight lifting?
so how does it look guys. as i said in the above post im 205 pounds and around 6"2 13-14% body fat and i play ball about everyday and weight train like 4 days a week
you are on the right track. training totally changes the rules for eating in the window after training. at this point in time your body will handle carbs better so you need to take some to foster recovery. twice a day workouts require serious food intake to support at an optimal level. you could have Surge during your earlier training session too, just base the amount you take on how intense the workout is. for fat loss purposes usually the dose is half. you may consider using your glutamine at this point.
nice geting the casein before bed. tweaked meals are better too. both Berardi and barr have written good articles for the post workout peroid.
eat clean, don’t worry about calories, results will be wicked.
You may be asking yourself why too much protein could be counterproductive. Well, a very high protein meal can actually cause a release of glucagon. Glucagon is a hormone that antagonizes insulin release. So if you eat some protein with carbs, insulin shoots up. If you eat too much protein with carbs, the insulin release may actually be lower.
And if this weren’t bad enough, glucagon also has another function that we want to avoid. The darn stuff causes the body to convert amino acids into glucose (a process called gluconeogenesis). So take in too much protein and say goodbye to that special amino acid ratio. Instead those aminos become carbs!
this was written in an article someone posted. so the meals after my workouts arent tooo much protein? im gonna have surge then salmon and an apple then a protein mixed with glutamine shake. can someone plz answer thsi for me
