Please critique my routine for getting lean!!! karma awarded for smart replies

[ArmaniMark]

Hey fellas I need some help to get lean for the summer time. I am currently 6'4" 220 and hovering probally around 12-13% body-fat, few months from being 21 years old, natural...

I am taking xenadrine right now to help me with my appetite and eating about 5-6 times a day, about every 2.5-3 hours, depending on how my body feels. I only have carbs in the morning, right after I do my 30 minutes of cardio on an empty stomach, usually some oatmeal ( about 3/4 cup) & an apple for some fiber. The only other time i have carbs is after I work out. I'll have about 2 slices of wheat bread and an apple and some lettuce maybe with lemon juice as the dressing.

I take in protein at every meal, between 25-40 g . I am also taking in 10g of glutamine a day, multi-vitamin pill, vitamin C (about 1 g), and a tablespoon of flaxseed oil). My protein sources are from chicken, tuna, orange roughy, or a protein shake.

Please help me by telling me anything wrong and tell me how long it should be before I see results so I don't lose my pateients and give up. Also i was thinking about having saturday as a cheat day so I can do some drinking... Please HELP!!!

Also, my cardio usually consists of 30 minutes on my treadmill where I do interval sprints, sprint at 7mph at a 5% incline for 1.5 minutes then walk. I start with a warm-up for about 4.5 minutes then cool down that last 4.5 minutes. Burn about 400 calories in 30 minutes according to the machine.

 

[HANSEL]

Please man....paragraphs....

 

[Babyfaced Assassin]

read hansel's eat get thin feel great thread (they should sticky that haha)

 

[HANSEL]

The only fat I see in there is 1 tbs oil....you need more than that.

 

[ArmaniMark]

Ok hansel should I throw in some peanuts or something, but they have sodium n' shit, which is bad right????? I'd rather eat like some redmeat or something....

Also I looked at your get lean thread and since I weight 220 , I should take in roughly 60 grams of fat while trying to cut up???

Thanks for the help

 

[HANSEL]

Ok hansel should I throw in some peanuts or something, but they have sodium n' shit, which is bad right????? I'd rather eat like some redmeat or something....

Also I looked at your get lean thread and since I weight 220 , I should take in roughly 60 grams of fat while trying to cut up???

Thanks for the help

Sodium isnt bad if your drinking plenty of water. And you can buy unsalted nuts and nut butter.

 

[Senior Woonaki]

increase the fats.
cut the fruits.
add carbs around your weight training (if you are not weight training start - it is good for dieters)

try doing your cardio am - empty stomach.

I would try taking calcium...

also i would go 2 weeks zenadrine followed by 2 weeks of AF's NYC.

 

[B0ARDIN087]

It seems like ur on a CkD but not doing it right :/ go http://www.elitefitness.com/forum/showthread.php?s=&threadid=132661 for imformation on that, if u want a diet more like hansels' read that, u need fat in ur diet. Also how long have u been on that diet, what kinda results did u have, im at the same bf as u cept like 4 inches and 50 pounds less I am on a diet using alot of the principles of hansel's. I just started it like 5 days ago but ill let you know how it goes. It seems to be noticable already!

 

[ArmaniMark]

increase the fats.
cut the fruits.
add carbs around your weight training (if you are not weight training start - it is good for dieters)

try doing your cardio am - empty stomach.

I would try taking calcium...

also i would go 2 weeks zenadrine followed by 2 weeks of AF's NYC.

Ok i'll increase the fats, add olive oil to salad, eat some peanuts,and cut the fruits but how should I get my fiber, just the oatmeal....

I do the cardio AM on empty stomach, like I said...

Also I've been training for a few years and would hope you could tell when I have a 220 pound frame at about 12-13% bf, but I guess you must think I'm pinner or something

 

[ArmaniMark]

It seems like ur on a CkD but not doing it right :/ go http://www.elitefitness.com/forum/showthread.php?s=&threadid=132661 for imformation on that, if u want a diet more like hansels' read that, u need fat in ur diet. Also how long have u been on that diet, what kinda results did u have, im at the same bf as u cept like 4 inches and 50 pounds less I am on a diet using alot of the principles of hansel's. I just started it like 5 days ago but ill let you know how it goes. It seems to be noticable already!

This is just a diet I made up, but I'm looking for people to tell me what to improve on and such. It's my 3rd day on it so I'm waiting to see how it'll work. This is my first true diet where I'm actually gonna be strict and stick to cardio, cause I never do cardio in the morning, just maybe play some basketball in afternoon or whatever..... But i'll keep you updated...

 

[HANSEL]

I wouldnt cut the fruit. Apples absoarb into the bloodstream really slowly and arent a problem.

Gee, ever notice people leaning out and making gains with Muscle Milk? Thats weird because its got a good amount of fructose in it. <sarcasm>

 

[Deleted member 33117]

Ok, you didn't post your total calories, or micronutrient breakdown, that is important. You need more fat, first of all. You can get unsalted peanuts. Extra virgin olive oil is almost a pure monounsaturated fat. If you aren't using juice you would be well advised to make sure no less than 25% of your total calories come from fat, if you wish to keep your hormone levels optimal. Less carbs. You eat 3/4 cup of oat meal, but throw in an apple for fiber? Why, 1/4 cup of oatmeal has more fiber than 2 or 3 apples. Cut the apples out. Your protien intake is good, your cardio looks fine. I would simple adjust the diet. You need to get some calcium, it has been proven to aid in fat burning. 400-800 iu's of vitamin E is a must if you're dieting hard. Anti-oxidants work in unison. I always recomend using vitamin C, E & beta carotein together. Since you are not doing a low carb diet, you'll need to keep the calories fairly low. At your bodyweight you are probably going to need to stay around 2500 cals per day. If you aren't losing on that, you will probably need to cut them down. How fast will you get results? That depends entirely on how strict you eat, your genetics, what you mean by results etc etc. No one can give you a correct answer on that, sorry.