Recent content by Canadian Cobra

Peanuts and PB can be a good source of fats, when used properly. Just follow the basic rule of not having peanuts/pb with carbs in the same meal. Sorry, no pb on toast. Also be careful of the calories - a few servings per day can add up really fast. One tablespoon of natural pb is about...

I assume this is a cutting diet, 'cause you sure don't have much food here?! And rez has a good question - it looks like you're training before eating?! Your first real meal isn't until 2:30pm - long time to go without proper food.

Oranges, kiwis and green apples. Bananas after a workout, only during bulking cycle.

You can veggies at any time in any meal. Also, when doing macronutrient or calorie calculations I don't even include veggies. Eat as much as you want.

Yes, CrumCakes diet, for sure. Find his thread on this board - tons of good info. This diet takes some planning and is tough at first, but works. Second, you need to burn calories - do both cardio and weight training. If you post your stats, goals, access to gym facilities etc we can...

Try Crumcakes Ultimate diet for a couple weeks. No carbs, no sugar, lots of protein, fats, veggies, water etc. When you get away from carbs (esp starchy carbs) and sugar for a few weeks you body should stop craving them. It may take some time, and you may need a few cheat meals at first, to...

When doing split workouts the ideal is cardio in the morning on an empty stomach. Your first meal (after cardio) shouldn't be any different than if you didn't do cardio. Typically a balance of moderate proportions of carbs and protein, or, if you're on a low carb diet, your usually low carb...

The approach I've used that works pretty well is: - carb deplete starting 13 days out from the show (virtually zero carbs) - keep lots of unsaturated fats in the diet for energy (flax oil, almonds etc) - 72 hours from pre-judging (about thursday morning) start carb up; carbs every 3-4 hours -...

Circuit training is very useful for sport specific training. It can build endurance and a form of anerobic/aerobic capacity that's unique to this type of training. Low/moderate intensity, long duration cardio training builds a good aerobic base, useful for sports such as running, tennis...

I like Lord_Suston's split suggestion. Never more than 2 days in a row. Never train legs with any other bodypart. Maximum 4 weight workouts per week.

If you're 5'9 you likely wanna' be at least 170, otherwise you wouldn't be on this board?! At 170 your daily caloric intake for maintenance should be 15 x 170 = 2550 cal. If you're calories are lower you'll loose weight (hopefully bodyfat). If you want to maintain, maybe gradually gain some...

Calories are calories - you eat, you gotta deal with it. I suggest at least 200g ALA 30 minutes before a cheat meal.

This looks ok - similar to Crumcakes Ultimate diet. Check out his thread on this board. Tons of good info. Your fat isn't too high, assuming your carbs are very low. You may even need to add some fat (unsaturated - flax oil, fish oil, almonds etc). You don't need to count veggies, when...

Typical caloric intake for maintenance is 15 x bodyweight. A typical maintenance diet is 40-40-20 (40% carb, 40% prot, 20% fat). For example, if you're 200 lbs the calcs are: 15 x 200 = 3000 calories/day Carb intake = 40% of 3000 = 1200 calories Protein = 40% of 3000 = 1200 calories Fat...

Anything high in sugar is good the morning of the show and between pre-judging and finals. I wouldn't recommend it the day before. 48-72 hours before the show (before pre-judging) you should be carbing up (assuming you were carb depleting for at least 10 days). The morning of the show try...