Mr.X I need your help!!!

[molnii]

Hey
I'm new on this board I would need some help with my diet...
my stats are 5'11" and 178.My bodyfat is around 10-12%.
I wanna get ripped so I would need a clean diet.
Usually I eat 4-5 meal a day and workout 4 times a week also do cardio after every workout like 30 minutes.
Please help me out...
Thanx.

 

[molnii]

Also let me put down my diet..
1,8am-Lean Body shake
Udo's oil
2,11am-6oz of chicken or turkey
some fruits(pineapple or lite fruit coctail)
3,2:30pm-same as number 2
4,5pm-chicken with some carb like rice or pasta
some aminos before workout
5,protein shake after the workout
30g of protein
some glutamin and 5g of creatine
20g of carb
6,9pm or maybe later-some protein with carb
sometimes just a whey shake

So that would be it.
I would like to drop some body fat cuz I'm not happy with my ABS....right now I have 4packs!
So please help me..........

 

[Mr.X]

I'm in BOLD w/ meal changes

1,8am-Lean Body shake
Udo's oil
2,11am-6oz of chicken or turkey
some fruits(pineapple or lite fruit coctail)
drop the fruits add 1tbsp udos
3,2:30pm-same as number 2
4,5pm-chicken with some carb like rice or pasta
some aminos before workout
drop the rice or pasta, add 1 large salad w/ 1tbsp. olive oil
5,protein shake after the workout
30g of protein
some glutamin and 5g of creatine
20g of carb
6,9pm or maybe later-some protein with carb
sometimes just a whey shake
try 6oz. chicken breast w/ 4oz. yams

before bed: 15g psyllium husk fiber
www.beyond-a-century.com ...carries it

Mr.X

 

[molnii]

can I maintain my muscle mass when I will stay on this diet or later on I should add more carbs into it?

 

[ZKaudio]

You can maintain mass. Keep your lifts heavy so that your muscles dont get used to lifting like a girl... Even if you have to drop a few weights. This isn't exactly a keto diet so you should be fine. I bet it would even be possible for you to gain muscle on this diet =/

 

[molnii]

should I stick with 30 minutes cardio after the workout 4 times a week or I should increase it and do some cardio on the nonworkout days in the morning on empty stomach?when yes how many minutes?
how many times should I do ABS...right now I do it after every workout...should I drop it for 2 or 3 times per week?

 

[molnii]

6,9pm or maybe later-some protein with carb
sometimes just a whey shake
try 6oz. chicken breast w/ 4oz. yams

Can I exchange my last meal for an omlette....2-3 serving of Eggbeaters+3-4 eggwhites with veggies and non fat cheese??
What do u think Mr.X?

 

[molnii]

Hey Mr.X,
I would need a little more help....how much water should I drink?
Can I drink diet pop with caffeine?
Also how much sleep should I get?
Thanx for your help,I really appreciate it!

 

[ZKaudio]

...hehe you said pop .
Shoot for 8 hours of sleep per night. Keep your water intake at minimum 1 gallon a day, yes caffeinated beverages are fine... but carbonation has been known to cause complications with protein synthesis. Iced tea (unflavored) is a perfect alternative, as long as it is carb free.

 

[Mr.X]

should I stick with 30 minutes cardio after the workout 4 times a week or I should increase it and do some cardio on the nonworkout days in the morning on empty stomach?when yes how many minutes?
how many times should I do ABS...right now I do it after every workout...should I drop it for 2 or 3 times per week?

I would stick to doing cardio 3x a week for now, maybe 30min post workout or AM on empty stomach. You can always increase it later when your fatloss slowsdown.

Mr.X

 

[Mr.X]

I would need a little more help....how much water should I drink?
1-2 gallons a day is more than fine
Can I drink diet pop with caffeine?
yes as long as it's not 20x a day
Also how much sleep should I get?
8hrs+

Mr.X

 

[molnii]

Thanx for the help Mr.X and ZKaudio!!
Really appreciate the quick responses........

 

[molnii]

Should I take some BCAA and ZMA with the fiber before bed?
Would it make a difference?

 

[Mr.X]

Should I take some BCAA and ZMA with the fiber before bed?
Would it make a difference?

I would take BCAA after the workout...

ZMA and Fiber can be taken before bed....

Mr.X

 

[molnii]

Can I eat a little mayo or should just cut it out?
Also can replace the Udo's with low carb sodium free nuts?
Thanx...

 

[ZKaudio]

mayo is fine! I put it on like everything lol

 

[molnii]

I know I have too many questions...sorry about it
Does sodium has any effect on my diet?
Should i PAY ATTENTION FOR IT?