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2004/03/15, 02:02 PM
Ok guys, wanted to post my diet and routine for my final 10 week cutting phase. I was hoping you guys could fill in any holes or bad habits. The entire goal is to have abs by June 1st.
I am currently 26 years old , 5' 10" tall, 180 to 185 lbs, about 18% body fat (10 would be great, is it possible in 10 weeks).
Heres my diet... its the same... everyday except when noted.
8:30
2 cups oatmeal (Splenda and Cinnamon)
11:00 ish
Double serving of ON's 100% Instantized Whey Protein
(I was using Isoupure Low Carb MRP's)
220 Cals, 46 Grams Protein, 6 grams carbs (thats 2 servings)
1:30
1 can tuna and o1 can pineapple(tuna sized can)
4:00
Double serving of ON's 100% Instantized Whey Protein
(I was using Isoupure Low Carb MRP's)
220 Cals, 46 Grams Protein, 6 grams carbs (thats 2 servings)
7:00
1 can tuna, a veggies (usually tuna sized can of peas), and a can of pineapple.
9:00
Single serving of ON's 100% Instantized Whey Protein.
I eat whatever the hell I want on Sundays. Usually 3 fast food offerings. I should prolly quit this behavior.
Then I still do the BFL workout routine. with one exception.
I move abs to cardio days as well as lower body days.
I suppliment with the ECA stack and Cratine as directed.
Could I be doing anything better guys. I want to hit my goal sooooooooooooooooooooooo bad. If you guys have any additional information to help me I would appreciate it.
thanks...
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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2004/03/15, 07:30 PM
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Quoting from clandress:
Ok guys, wanted to post my diet and routine for my final 10 week cutting phase. I was hoping you guys could fill in any holes or bad habits. The entire goal is to have abs by June 1st.
I am currently 26 years old , 5' 10" tall, 180 to 185 lbs, about 18% body fat (10 would be great, is it possible in 10 weeks).
Heres my diet... its the same... everyday except when noted.
8:30
1 cups oatmeal (Splenda and Cinnamon)
4 eggwhites, some lean protein meat(turkey bacon for example)you need protein here first thing in the morning.
11:00 ish
Double serving of ON's 100% Instantized Whey Protein
(I was using Isoupure Low Carb MRP's)
220 Cals, 46 Grams Protein, 6 grams carbs (thats 2 servings)..never use whety by itself, a waste. I would have some fibrous carbs with it, like a cup of black beans and some veggies.
1:30
1 can tuna (drop the pineapple), have 2 cups fibrous veggies
4:00
Double serving of ON's 100% Instantized Whey Protein
(I was using Isoupure Low Carb MRP's)
220 Cals, 46 Grams Protein, 6 grams carbs (thats 2 servings)again, here add some fiber(veggies, salad, etc.)
7:00
1 can tuna, a veggies (usually tuna sized can of peas), drop the pineapple. Have fibrous veggies, and EFA's here. 1 tbsp. flax would be good.
9:00
Single serving of ON's 100% Instantized Whey Protein.(waste of time) If this is before bed meal, opt for some cottage cheese, an eggwhite omlette, and some EFA's. Fish oil or flax would do great.
I don't know when you work out, so I don't know what you do for post workout, but have a simple carb/protein shake post workout. I would follow my next meal with a protein/veggie/fat meal, as it will have no impact on blood sugars and will help restore insulin sensitivity.
I eat whatever the hell I want on Sundays. Usually 3 fast food offerings. I should prolly quit this behavior.
Then I still do the BFL workout routine. with one exception.
I move abs to cardio days as well as lower body days.
I suppliment with the ECA stack and Cratine as directed.
Could I be doing anything better guys. I want to hit my goal sooooooooooooooooooooooo bad. If you guys have any additional information to help me I would appreciate it.
thanks...
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/16, 09:48 AM
I wanted to add as a note, the only time you actually need the protein drink is post workout. If I were you, I would also change the protein drinks in your diet to 5-6 oz. lean meat portions.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/16, 12:28 PM
Ron hit the nail on the head (again). You are wasting your money by trying to hit your protein goals with whey protein shakes. If you can't switch these to lean meat portions (as Ron points out), then switch your whey shake for a decent MRP.
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/03/17, 03:53 PM
Thanks for the help guys, I'll start adding the fibrous veggies to my diet starting Monday. Are canned beans and veggies ok?
One other thing that caught my eye was this :
"If you can't switch these to lean meat portions (as Ron points out), then switch your whey shake for a decent MRP"
I replace my long time "Isopure Low Carb MRP" with a double serving of ON's 100% instantized Whey Protein based on the following information.
Isopure Info
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Cals 220
Fat 0.5 Grams
Carbs 10 grams
Protein 42 Grams
(Per serving)
ON's 100% instantized Whey Protein Info
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Cals 110
Fat 1.5 grams
Carbs 3 grams
Protein 23 grams
To me, common sense dictates that a double serving of the Whey Protein is almost exactly the same as the Isopure MRP and On's includes Tryptophan, Valine, Thersine, Isoleucine, Leucne, Lysine, Phenylalanine, Methionine, Arginine, Custine, Tyrosine, Histidine, Proline, Glutamine... etc etc etc etc (which Isopure does not).
Is my reasoning wrong here, am I missing something big?
Is this not a suitable MRP replacement given the same nutritional values? And if not, why? Perhaps I need to change my reasoning and would be happy to given the proper reason.
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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2004/03/17, 04:23 PM
Oh hey, one more thing, is there a fibrous fruit or perhaps something that wouldn't taste terrible that was fibrous to be blended in with a protein shake? I never cook anymore so "out of the can solutions" are the ones I am more apt to succede at. I would go totally liquid If I could for it's convienience :)
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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2004/03/17, 07:05 PM
I believe Roberts reasoning is with a pure whey shake, there can be some waste. Pure whey taken on its own will be utilized for energy at best, will digest way too fast. An MRP, or at least a blend would be better utilized. A blend would be your best bet.
As far as fiber blended in your protein shake, I find that flax meal it wonderful. I would not use any fruit. Save your calories, fruits in what you are trying to do are not quite the best choice to spend your calories on.
And canned black beans or red beans or pintos are fine. (not pork and beans!!)
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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