PIC as of 03-10-05

[BOOEY]

Is there no possible way you could wake up an hour earlier and do some morning cardio? 40 minutes after lifting is a bit excessive - you may experience some muscle loss.

 

[swordfish151]

Is there no possible way you could wake up an hour earlier and do some morning cardio? 40 minutes after lifting is a bit excessive - you may experience some muscle loss.

well right now its not possible...but i am moving 05-01-05 to a condo w/awesome gym...still going to my regular gym because this doesnt have all that i need to train...but they do have 2 treadmills i could use...easily walk over and do morning cardio before work...

 

[JKurz1]

gotta love jkurz....lol

lol...yes you said NO BULLSHIT....lol...so this is what i started YESTERDAY! actually this is what i have been TRYING to do...but like you said not stict enough...not day in day out.....so that is one of my downfalls..i feel this is a good diet..but i tend to not hold onto it...but since yesterday....it made me realize that i have too stick to it! with doing cardio for 40min and the diet im sure i will get to where i need be...so any changes i should do to the diet? how do you feel about 5X5 training and 40 min of cardio right after (no i cant split them due to work schedule)

thats what I figured...........this wasnt your "diet", but it IS your plan........very good..........I got time tonight, we need to make some changes.......

 

[swordfish151]

thats what I figured...........this wasnt your "diet", but it IS your plan........very good..........I got time tonight, we need to make some changes.......

cool cool...thanks jkurz!! cant wait to see what you have in mind

 

[wutangnomo]

6am - protien shake

8am - 6 scrammbled eggs (2 whole) 1 piece 100% whole wheat toast

1030 - protien shake

1pm - 4 pieces of chicken tenderloins 3/4 cup brown rice w/veggies

4pm - 4 hard boiled eggs w/1 packet oats

645 - 745 - TRAIN w/PWO shake (unless im in class on wed/thurs protien shake around 630)

10pm - 4 pieces of chicken tenderloins w/veggies

Your diet needs work.

Firstly, the 4 hard boiled eggs at 4pm, are you eating them whole? Also, does the oats packet contain sugar (is it just regular unflavoured oats or the sugary kind)?

A big problem I see is that you are NOT optimizing the 5-6 hour window post workout, when your body is screaming for protein. You are waiting much too long to eat a solid food meal following your workout. Immediately post workout you should down your shake, which is what you're doing. However, you should then try to eat the solid food meal around 8:30 or 9:00 at the very latest. Then you should try to consume another protein rich meal a couple hours later, say 10:30 or 11:00 if you are able. If not, down another big protein shake. I'd also suggest preparing a shake for in the middle of the night when you wake up (you probably do like most of us bodybuilders to go piss lol). That 6 hour window post-workout is the most important and when you need the most protein.

Hope this helps.

 

[swordfish151]

Your diet needs work.

Firstly, the 4 hard boiled eggs at 4pm, are you eating them whole? Also, does the oats packet contain sugar (is it just regular unflavoured oats or the sugary kind)?

A big problem I see is that you are NOT optimizing the 5-6 hour window post workout, when your body is screaming for protein. You are waiting much too long to eat a solid food meal following your workout. Immediately post workout you should down your shake, which is what you're doing. However, you should then try to eat the solid food meal around 8:30 or 9:00 at the very latest. Then you should try to consume another protein rich meal a couple hours later, say 10:30 or 11:00 if you are able. If not, down another big protein shake. I'd also suggest preparing a shake for in the middle of the night when you wake up (you probably do like most of us bodybuilders to go piss lol). That 6 hour window post-workout is the most important and when you need the most protein.

Hope this helps.

good advice...k to you...the oats are regular oat packet..no sugar at all...i didnt know if after my post workout shake i should take in any food sooner then 1 1/2 -2 hours later...but seems like this would be reasonable...

 

[wutangnomo]

good advice...k to you...the oats are regular oat packet..no sugar at all...i didnt know if after my post workout shake i should take in any food sooner then 1 1/2 -2 hours later...but seems like this would be reasonable...

I'm a firm believer that you should consume a few meals after a workout, as that is the optimal period to take advantage of nutrient absorption. I'm assuming you drink a whey shake post-workout, correct? As it is, whey digests very quickly, but after a workout your body is like a vaccuum so that whey doesn't last too long. I start getting hungry around an hour after I consume my pwo shake.

 

[r.gotti]

If I was you 1) cardio, 2) cardio 3)cardio at least for now.

 

[swordfish151]

If I was you 1) cardio, 2) cardio 3)cardio at least for now.

yeah i hear you...thats the plan with the diet..

 

[JKurz1]

In a netshell, I have a better time cutting with less shakes and ore fiverous veggies/whole foods..simply because they hold me over longer. When bulking, they are a great way to add cals to meals yet not feel crazy stuffed.



so,in a quick nutshell, I would:
wake - eca, 30 minutes light jog, incline walk, 65-75max hr

1 hour later

meal 1: 6am - HAVE MEAL 8AM HERE

8am - 6 scrammbled eggs (1 whole) 1 piece 100% whole wheat toast
NEW 1/2 CUP OATS, 1 SCOOP CASEIN PROTEIN, OR 1 CUP SKIM

1030 - protien shake HAME MEAL 1PM HERE

130pm - 4 pieces of BONELESS SKINLESS CHX BREAST, 1/2 cup brown rice, LARGE SALAD, TB OF FLAX w/veggies

430pm - 1 APPLE, 1 CAN TUNA

630 - 745 - TRAIN WITHOUT PWO shake

745, 50G OF WHEY, BCAA, CREATINE, 25G FROM DEXT...

(SOME WILL SAY YOU NEED A CARB MEAL HERE.....I DONT AGREE WHEN CUTTING

10pm - 2TB OF ANPB OR 30 PEANUTS. CAN OF TUNA OR CASEIN SHAKE
BED

THIS IS M-F

SAT. HAVE THE SAME, BUT GO OUT TO DINNER WITH THE GIRL AND FORGET "DIET" FOR A FEW HOURS

SUNDAY - BACK ON TRACK...........GL BRO