Help for the New Year

[ABS2003]

My resolution for this year is to see my abs again! My stats: I'm 6'0" 195lbs, 22% bf, 35 yrs of age. I have experience in weight training. I would like to get in the 10-12% bf. range, while staying at 195lbs. If someone could help me with a sample diet, menu and show what they think the proper breakdown of calories, carbs, protein and fat would be it would be very helpful. BTW. I'd like to use only legal supplements. I can train at any hour of the day or evening. Time is not an issue, but I would like know how long it should take to drop 10-12% of bodyfat. Also, I'm not opposed to doing cardio. Thanks guys, great site, tons of information!

 

[Mr.X]

My resolution for this year is to see my abs again! My stats: I'm 6'0" 195lbs, 22% bf, 35 yrs of age. I have experience in weight training. I would like to get in the 10-12% bf. range, while staying at 195lbs. If someone could help me with a sample diet, menu and show what they think the proper breakdown of calories, carbs, protein and fat would be it would be very helpful. BTW. I'd like to use only legal supplements. I can train at any hour of the day or evening. Time is not an issue, but I would like know how long it should take to drop 10-12% of bodyfat. Also, I'm not opposed to doing cardio. Thanks guys, great site, tons of information!

I would think starting a Ketonic diet like CKD or BODYOPUS style would not be your best bet until you get down to 15%bf (around). For now, you can try a simple diet like such:

Meal 1:
3 whole eggs
2 slices of turkey (low fat/low sodium bacon)
1 tbsp. olive oil + 1 small salad
Cal~430

Meal 2:
40g protein (use caseince protein powder)
+1 tbsp. MCT oil
cal ~290

Meal 3:
5 oz. chicken breast
2 servings red kidney beans (the ones w/ 6g fiber per serving)
1 tbsp. flaxseed oil
Cal ~520

Meal 4:
1/2 cup oatmeal
40g protein mixed in
1tbsp. all natural peanut butter
calf ~410

Meal 5: (post-workout(PW)-->if your workout is at another time, then switch the meal)
30g protein+30g dextrose powder+5g creatine
Cal ~240

Meal 6: (2 hrs after PW meal)
30g caseine
1 tbsp. flaxseed oil
15g psyllium husk fiber
cal ~250

TOTAL CAL: ~2140

WHERE TO BUY SUPPLEMENTS:
Protein and dextrose powder _> www.proteinfactory.com
Psyllium Husk Fiber -> www.beyond-a-century.com


Enjoy and Good luck!

Mr.X

 

[ABS2003]

Thank you for your speedy reply Mr.X. I will pick up my supplements, and foods ASAP. Just wondering, how much bf should I expect to lose a week following this diet?

 

[ABS2003]

One other thing Mr.X. I don't expect you to hold my hand or anything, but I just came from the protien factory web site, and frankly, I'm confused. I'm not sure what you want me to get? There are a couple of caseine based protiens, and a thousands ways to mix, flavor, and supplement it! Would you mind being a sport and describing exactly what I should get from them? Sorry, but I'm use to picking up stuff from the local health food store or GNC. Thanks in advance.

 

[Mr.X]

Thank you for your speedy reply Mr.X. I will pick up my supplements, and foods ASAP. Just wondering, how much bf should I expect to lose a week following this diet?

No set number that I can give you....
ALL depends on SO many variables....

Mr.X

 

[Mr.X]

One other thing Mr.X. I don't expect you to hold my hand or anything, but I just came from the protien factory web site, and frankly, I'm confused. I'm not sure what you want me to get? There are a couple of caseine based protiens, and a thousands ways to mix, flavor, and supplement it! Would you mind being a sport and describing exactly what I should get from them? Sorry, but I'm use to picking up stuff from the local health food store or GNC. Thanks in advance.

This Explains how to customize your protein:
http://www.proteinfactory.com/in_customize.htm#

Get 80% Caseinate Protein, 20% Egg white Protein
->PICK a flavor that you like
->PICK sweetener, I would recommend Sucralose (brand name Splenda)
->Choose how many lbs.....I would get 10lbs. since you're doing this for the long run

THIS worksheet can give you a MORE indept breakdown of what you need and the price:

http://www.proteinfactory.com/proteinworksheet.htm

TO ORDER:
https://www.proteinfactory.com/order.htm

Mr.X