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Recent content by WiNgS

  1. W

    diet help

    any more replies?
  2. W

    diet help

    cheers
  3. W

    diet help

    im about 200lbs now, my maintenance is about 3100 kcals and currently this is my diet ratio; 268g of protein 145g of carbs 41g of fat 2104 kcals as you can see the total kcals is a 1000 deficit so thats about a rate of loss at 2lbs a week, but im thinking that if im doing tons of cardio +...
  4. W

    contest prep advice

    as i need to lose 18lbs in 9 weeks i havent had any "cheat days" but i think i should incorporate one when im a bit leaner.....maybe 4/5 weeks out, ive had to diet a little harder as you can see; Diet 1) weetabix, protein shake, multi vitamin tablet 2) muller light yogurt 3) 2 can of tuna...
  5. W

    contest prep advice

    thanks for all the responses guys....so this is what it now looks like mon - cardio tue - cardio wed - cardio thurs - cardio fri - creatine load sat - creatine load sun - creatine load what do you guys think of creatine loading 3 days out to draw water into the muscle and away from the...
  6. W

    contest prep advice

    i miscalculated thinking that i was 11 weeks out when im actually 9...stupid calender, so im going to be doing HIIT cardio for 20 mins in the morning and 20 mins in the evening 4 times a week so thats 8 cardio sessions a week.... i may bump it up to 11, ive also ordered some xenadrine rfa-1, in...
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