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My get lean and stay lean program and diet, looking for opionions.

crunch1

New member
First off here are my stats and tidbits of information.
21
6'
179 Bf not sure probably around 8-9%
Ectomesomoph bodytype, leaning more towards ectomorph.
I consider myself a hard gainer, i have a thin, weak chest (by far my weakest body part), im very lean and pretty muscular all over. I know for a fact that I will never get as big as some of you guys for one, i am not built like that, so im not going for the super huge bodybuilder type look. I am all natural and am going for the more fitness model type body.

GOALS: to get a down to 5-6% bodyfat without doing a ckd diet.



Ive been following a moderate carb diet for about 2 months now, taking in around 100 - 160 carbs a day, with a massive binge or reefeed on saturday - sunday.

I will list a pretty consistant sample diet and my current routine and then list my goals and questions i have requarding my diet, so far it has been working well.

Current diet (it stays pretty consistant thought the week)
Meal 1 60c 20p
1 cup oatmeal, 1 scoop whey (20 g pro) or 8 eggwhites.
Meal 2 20c 40p
Myoleplex shake w/ 5g gluatamine (all shakes made with water and ice and shake powder) I occansionally sprinkle all bran or fiber on in them to make the cruchy.
Meal 3 60c 20p
1 cup oatmeal, 1 scoop whey (pre workout)
Meal 4 20c 40p(post workout)
Myoplex shake w/5g glutamine, 5 g creatine
Meal 5 + 6 almost always solid protien approx 30-40gp in each one. 5g Glutamine (tuna or chicken or eggs)

Total 160c 180p

In addition to this i take 1 tbsp flax seed oil, 2 mega men, 1 liver pro, 1.5 vit c extra, 800iu E extra, 2 potassium tabs, 4 mg cla.

Dietary changes, i used to use a LOT of all bran or wheat bran for my fiber intake, i recently switched to 'colon cleanse', i aim for 30-50 grams a day fo fiber.
I do supplement fresh veges in to my diet, with salads or carrots, tomoatos.
I will add an extra meal if i feel hungry. most meals i aim for 300 cals or so. 1 gallon @ least per day of water.

I will eat like this all week, sometimes i lower my carb intake, and eat mostly shakes and tuna/eggs/chicken

This diet has kept me lean, very lean now, i usually stay pretty lean year round. However I am looking to get RIPPED as possilbe.

I will not consider a ckd or low carb diet, some days i go low carb around 50 to 100 and i feel like shit.

Here are my dietary questions:
How my flax should i be taking? Should I up the dosage?
Should I be "REFEEDING" on the weekends or should i stay with my program and maybe just have a cheat meal or mild carb up?
Is my carb protien intake ok? Too much too less?
Should i avoid diet soda...water retention issue?


Ok now workout:
Ive switched from my chest/tri/shoulder Legs Back/bis 3 way split to this:
M: Bis/Tris/Thighs
T: Off
W: Chest/Shoulders
R: Off
F: Back/Hamstarings
S: Off
S: off

Due to my lower cal/carb intake i dont go hard in the gym on those days, 45-60 min MAX. I am doing cardio 4 X a week, varieying it up with running, stairmaster, interval training, and duration. While working out i focus now more on super and giant sets, specially with shoulders, and arms.

Cardio this week looked like:
M: 30min run @ 6.0 incline @5.5 rate
T: 40Min am run " "
W: 20 min brisk walk on incline
T: 30am cardio 30min pm cardio

Im curious as what you guys think of this program and routine.

Questions: How much cardio should i be doing?
Is my m,w,f good for this or should i be doing something else.
Are the muscle groups good to work together.


Any suggestions/criticism is welcome.
Thanks.
 
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