Hey all heres an outline of my nutrition plan etc that I put together today, please give me any feedback that you think might make it more effective.
First of all I’m 23 6’3 221 @ 20%bf
This is geared for fat loss while also trying to keep/build as much muscle as I can. (got plenty of noob gains coming my way :))
Found out my BMR and subtracted 500 from it for my fat loss total calories, was close to 2000 so I used that for simplicity. The ratio I used was 40/30/30.
6am: P+C 6 eggs, Oatmeal, half an apple (slices)
9am: P+C Half of a serving of Surge on way to the gym, other half while lifting.
10am: P+C Another serving of Surge.
1pm: P+F 1.5 chicken breasts, 4 Flameout capsules and 3 flax oil caps.
4pm: P+F 1.5 chicken breasts, broccoli with melted cheese, 3 flax oil caps
7pm: P+F 1.5 chicken breasts, broccoli with melted cheese, 3 flax oil caps
This worked out to be pretty much exactly the ratio I wanted working out to about 200Gp\150Gc\66Gf
Diet Comments: Theres not much Variety in it I know that. But I like simplicity and it wouldnt bothering me to eat the same things. I really wanted to try the double dose Surge, and this was the only way i could see to fit it in to my “fat loss & muscle gain” attempt. They arent 3 hours a part like normal meals should try to be but obviously they have to be right around the workout.
All the numbers work out really well, except for the broccoli but I believe those can be considered “FREE” right? Theyre really just something tasty to put the cheese onto to hit the fat numbers. I also figured on non training days I would do HIIT between my Surge meals, since HIIT is anaerobic in nature like lifting, and you need to recover from it in a similar manner.
Other maybe pertinent info, for supplements im taking Hot-Rox Extreme, Methoxy-7 and Alpha Male and creatine. I can handle the stimulants. I’m going to be getting a good amount of BCAA’s in here soon from reading how much Jen Heath thinks they make a diff, plus I think that will help a lot with keeping or gaining some muscle on a deficit. My lifting is looking like this atm.
Monday- Chest Back Abs
Tuesday- Shoulders Arms Legs Abs
Thursday- Same as monday
Friday- Same as tuesday
Sat and Sun- Off
Going to be lifting heavy, around a 5x5 routine. Hitting the good lifts like deadlifts, squats, chins, bench press.
Cardio wise ill probly do a moderate 2 mile walk every morning on training days, and on off days do some HIIT.
Sorry for the length but I wanted to be thorough. So hows it look? Thanks in advance!