my diet, workout and gear

[depressive SP juicer]

ok I am just curious if this is good for losing fat and gaining lean muscle (not mass) in 12 weeks. I am 23 yrs old, 196-203lbs (depending what i eat).

meal 1
1 bagel
1 low fat burger pattie

meal 2
2 cups non fat milk
1 cup non fat cottage cheese

meal 3
1 cup pinto beans
1 can tuna

meal 4
1 low fat burger pattie

meal 5
8 egg whites

meal 6
8 egg whites
1 cup non fat cottage cheese

day 1 workout
abs, legs

day 2
chest, shoulders

day 3
20 mins cardio

day 4
20 mins cardio, abs, back

day 5
20 mins cardio, bis, tris

day 6
20 min cardio

day 7
start over

gear
1CC Fina EOD

1CC Component T-H EOD

100-140mcg clen/ day

75mg ephedrine/ day (alternate clen and eca two weeks)

20mcg T3 increase by 20mcg every 3rd day until 100mcg has been reached, then taper down. T3 will be used for 6 weeks.

Thanks!

 

[diamonddiceclay]

as far as your diet, do not eat bagels or beans if you want to cut fat-they are way too high in carbs!

 

[Nathan]

For optimal fat loss, I'd cut out the dairy. Try adding some unsalted peanuts or natural peanut butter, or some flaxseed oil.

 

[keiko]

I'd cut the bagel, but beans aren't bad on a cutting diet. The fiber is good, too. I'd cut back on the dairy, but nonfat cottage cheese is a good protein source. I mix flax meal with mine. I'd add leafy green veggies, which give you bulk and fill you up.

I'd add peanut butter or olive oil, too. Do a search here on cutting diets.

 

[Mr.X]

Dear depressive SP juicer,

I think your diet is pretty clean. There are some things I would add, and some things I would take out. Below, is my edit to the diet. See, if there are somethings you have a question about. I'll be glad to help.

meal 1
1 bagel = replace: 1/2 cup oatmeal
1 low fat burger pattie = replace: 6oz. chicken breast
Add: 1 tbsp flaxseed oil

meal 2
2 cups non fat milk = replace: 1 scoop protein powder
1 cup non fat cottage cheese =

meal 3
1 cup pinto beans = replace: Yam, sweet potato or brown rice
1 can tuna
add: 1 tbsp flaxseed oil

meal 4
1 low fat burger pattie = replace: 6oz. chicken breast or 6oz. turkey breast
->seems too plain but it works, you can try Beef Eye of Round Steak...it's very lean...
3oz. =135cal 21 g protein, 5 g fat

meal 5
8 egg whites

meal 6
8 egg whites
1 cup non fat cottage cheese = replace: protein shake with 1 tbsp flaxseed oil

Mr.X

 

[Nathan]

Mr.X, what's wrong with beans when cutting? Even canned beans have a lower GI than brown rice and have more fiber and protein. Am I wrong here?

 

[blood_drinker]

i agree with all your changes mr.x, yet i am forced to ask the same question as nathan -why not the beans?

**If you really like bagels, you could go for whole wheat bagels, if you can find them. Yet a plain bagel is worse than oatmeal with cinnamon and sweet n low IMO.

But, as you wish.

 

[Mr.X]

Dear Friend,

Yes, pinto beans are about 57 on GI scale while brown-rice is about 74. In fact, pinto beans are a good source of carbs, but, it's a personal experience based fact for me, that beans were not as good, for me and others I've trained, as brown-rice. I can only put experience as a fact behind what I said, but when looking at the GI index, it would hold true that beans would be a better soruce of carbs.
Mr.X