Getting my fat ass in shape

[BigAndy69]

Here's my diet...starting fully next week..

7:30 AM rise and shine

8 AM Cardio 45min working up to 1 hour eventually (treadmill)

9 AM Oatmeal / Whey
40 g of carbs/ 40 g of protein/ 4-5 g of fat

11 AM: Tuna, lemon juice, olive oil, black beans
40g of carbs, mostly fiber/ 50g of Protein/ 20g of fat

1:30 PM: 1 tablespoon of raw honey, whey shake

20g of carbs/ 30g of protein/ 2g of fat

2 PM: Train

3 PM: Powerade/ whey
50g of carbs/ 30g of protein/ 1-2 g of fat

4 PM: 2 chicken breast, apple
20g of carbs/ 50g of protein/ 4-5 g of fat

6:30 PM: Freak out take it out on my friends...need carbs

Steak or/and shrimp/ veggies
10g of carbs/ 70g of protein/ 15g of fat

8:30PM: Cottage chesse
15g of carbs/ 30g of protein/ 2g


Works out to about:

200g of carbs/300g of protein/ 55-60 g of fat

On non training days: no post workout shake replace with MRP:

160g of carbs/300g of protein/55-60g of fat

Currently 240 lbs (not pretty at 5'9) looking to get back to my best 205 at 10%

Will add T3 at 12.5mcg/ clen and possibly anavar powder as I progress. Cheat days every 10 days.

Comments are appreciated.

 

[SOLID]

freak out - need carbs? you got plenty there bud shit. I had no carbs mon, did 45min of cardio tues morn. Trained Legs tues night, and finally had some carbs. Carbs are over rated, you just need to get used to it...and that takes a while.

-why the honey + shake?
-why the powerade, go for dextrose and go big this is the most important time to intake carbs for glycogen replenishment.

lastly watch the amount of cottage cheese you eat, since it has a ton of sodium/the carbs in it are sugar, for dieting I would opt for a slow digesting protein source like casein+whey+Udo's before bed.




4 pm (meal after postworkout drink) ditch the apple -eat some better carbs that will actually replenish Muscle glycogen- an apple wont do shit.

 

[jc21]

i like the diet....execpt not at the start of dieting. i think you should steadly drop the carbs...instead of dropping them so quickly. this is just a guess that you used to take in a lot more carbs. from what i see you only have one meal of quality complex carbs. what kind of cardio are you doing...high impact or low?

 

[M56M]

Good luck with the diet BigAndy. I think it looks great, but take jc21 advice into consideration if you drop the carbs fast it makes it harder on you, and harder to stay on the diet.

 

[BigAndy69]

JC21, I'm gradually starting to eat clean...for example, today I had a can of tuna and pretzels with a diet coke, I had eggs with cheese and toast.

Actually I haven't been eating that much 2-3 meals a day, but pretty much all crap (new job) I'm happier now because I'm financially stable but I want my body back! Haven't trained hardcore since April. Long road ahead of me. Now I'm eating 4-5 times a day and started drinking water again.

I won't be too pleasant, I'm not the type who can have "balance" in his life, it's all or nothing for me.

 

[mvmaxx]

Sounds good bro, you can do it.

BTW, when you "freak out" make sure to do it on Nthan.

 

[ROAD DOG]

Big Andy,you sound like me,I have no "balnce" in my life either,it's all or nothing with me too,it drives my wife crazy.

 

[40butpumpin]

I would dump the tuna for sardines in olive oil. Sardines is a kick ass food. So are walnuts and flax oil.

 

[jc21]

sorry to bug you again andy....but just a little more advice. dont be afraid to add a little carbs here and there if you feel your body needs them. last thing you want is to lose muscle or look flat.

 

[PatBateman]

I'm not the type who can have "balance" in his life, it's all or nothing for me.

haven't seen a good quote like this in a while, nice! I am the exact same way, they sometimes call me the psycho or maniac because it is all or nothing!!!


now get your fat-ass in shape!!

 

[NJstacked]

Sardines have tons of Sodium in them if that is a concern....

 

[40butpumpin]

Sardines have tons of Sodium in them if that is a concern....

The ones I get have 300mg per serving which is the entire can. This is equivilent to a little over 2 glasses of milk. Is this a lot?

 

[BigAndy69]

Sardines? Never thought of that...what's the protein content like?

jc21, you're not bugging me, I always appreciate your advice.

The truth is I lost a lot of LBM and I don't really think I'll lose that much more because my BF is quite high right now. I'm not to worried because most of the muscle I've added was "natural" so it will come back fast enough.

I have a cheat day every 10-12 days. Cheat days consist of adding bread and a few other things bringing the carbs to about 300-350 and dropping protein slightly,

40butpumpin, the guideline is no more than 2000-2500mg of sodium a day. A can of tuna has about 600mg, a subway sub has about 1200mg.

 

[40butpumpin]

Sardines? Never thought of that...what's the protein content like?

jc21, you're not bugging me, I always appreciate your advice.

The truth is I lost a lot of LBM and I don't really think I'll lose that much more because my BF is quite high right now. I'm not to worried because most of the muscle I've added was "natural" so it will come back fast enough.

I have a cheat day every 10-12 days. Cheat days consist of adding bread and a few other things bringing the carbs to about 300-350 and dropping protein slightly,

40butpumpin, the guideline is no more than 2000-2500mg of sodium a day. A can of tuna has about 600mg, a subway sub has about 1200mg.

24 grams per serving, which again is 1 can. But they are also loaded with Omega 3 fatty acids and are an excellent source of minerals. Thanks for the sodium info.