.gif "IP Gear")
DIET GURU'S i have lost 24 lbs so far and kept most of my muscle.
I would like to be at 10% body fat and as much muscle thickness as possible. My stats 40yrs 6'1 252lbs waist is 38' , i have no idea what my body fat is if i had to guess 15%. I have never been 10% bodyfat or below and that is my goal(sparing as much muscle as possible. Right now I can lightly see my upper and middle abs,some separation in my legs. My legs, back and chest
are my gifted body parts...my girl says i have horse legs and says my back is like these giant wings, my chest is thick...makes sense because my 3 favorite excersizes since i was 15yrs old are floor deads, squats and barbell bench press..Also, in november i came off a 2 year cycle of just test enth. 250mgs every 6 days. At that time i maintained a bloated 275 lbs and my diet was shitty. I have done different kinds of cycles on and off for years, but never with a great diet, because i wanted to see how big i could get and how much weight i could lift, so i didn't care about diet the biggest i got was 278lbs 42' waist and was well super strong..Stupid i know ya live and learn and get smarter.. I'M natural right now and have been since nov. 09 and want to see how lean and muscular i can get and 10%BF or under.
A few years ago naturally, i got to down to 209lbs on really a starvation diet, and people thought i was dying i looked sick...here's the break down i diet like this from monday to Friday. Saturday and sunday i eat what ever i want, but never large portions (i don't gorge) also i never eat after 6:00pm on sat. and sun. I don't have a sweet tooth so even on the weekends i
never drink soda or eat candy,cake, ice cream, luckly my body requires no sweets...lol well maybe i eat ice cream once a year or have cake at a birthday but you get the picture...
Couple other thoughts;i guess if i want to get 10% and below i guess i have to cut out one of my cheat days.Also i'm going to re-incorporate my after workout drink. why i stopped no idea..stupid i know I have a drink i like it
replenishes me and i never feel bloated.
one scoop;
Monster maize,
calories 160,
carb 40
sugar 1g
one scoop
optimum whey cals 120,
fat 1g,
carb 4,
protien 24.
so total after workout drink is 280 cals, 24 grams protien, 40 grams carbs waxy maize, fat 1, sugar1. add these numbers to my daily intake would put me at Calories 1975, protien 267, carbs 107 and fat 45. i also drink a gallon of water every day.
Calories 1695, Protien 243, carbs 67, fat 44.
7:30am Protien shake 2 scoops calories 240 48 grams protien 8 grams Carbohydrates 2 fat
9:30am 1/2 cup plain oat meal calories 150 5 grams protien 27 grams carbohydrates .5
10:30am Peanutbutter (4tblspoon) Calories 380 14 grams Protien 14 grams carbohydrates 32 fat
3 egg whites Calories 51 10.5 protien 0 grams carbohydrates .3
1:00pm 8oz chicken breast Calories 260 48 grams protien 0 grams carbohydrates 2 fat
1 cup broccoli calories 31 3 grams protien 6 grams carbohydrates 2 fat
2:30pm 3 egg whites Calories 51 10.5 protien 0 grams carbohydrates .3
4:00pm Protien shake Calories 210 50 grams protien 0 grams carbohydrates 1 fat
6:30pm 8oz chicken breast Calories 260 48 grams protien 0 grams of carbohydrates 2 fat
2 cups broccoli Calories 62 6 grams protien 12 grams of carbohydrates 2
7:30pm - 8:30pm Work out DC training Mon - wed - fri i don't do any cardio...
no after workout drink...
10:00pm Sleeping - wake up next day 6:45am
Okay here it all is diet gurus FIRE AWAY... oh and thanks.
I would like to be at 10% body fat and as much muscle thickness as possible. My stats 40yrs 6'1 252lbs waist is 38' , i have no idea what my body fat is if i had to guess 15%. I have never been 10% bodyfat or below and that is my goal(sparing as much muscle as possible. Right now I can lightly see my upper and middle abs,some separation in my legs. My legs, back and chest
are my gifted body parts...my girl says i have horse legs and says my back is like these giant wings, my chest is thick...makes sense because my 3 favorite excersizes since i was 15yrs old are floor deads, squats and barbell bench press..Also, in november i came off a 2 year cycle of just test enth. 250mgs every 6 days. At that time i maintained a bloated 275 lbs and my diet was shitty. I have done different kinds of cycles on and off for years, but never with a great diet, because i wanted to see how big i could get and how much weight i could lift, so i didn't care about diet the biggest i got was 278lbs 42' waist and was well super strong..Stupid i know ya live and learn and get smarter.. I'M natural right now and have been since nov. 09 and want to see how lean and muscular i can get and 10%BF or under.
A few years ago naturally, i got to down to 209lbs on really a starvation diet, and people thought i was dying i looked sick...here's the break down i diet like this from monday to Friday. Saturday and sunday i eat what ever i want, but never large portions (i don't gorge) also i never eat after 6:00pm on sat. and sun. I don't have a sweet tooth so even on the weekends i
never drink soda or eat candy,cake, ice cream, luckly my body requires no sweets...lol well maybe i eat ice cream once a year or have cake at a birthday but you get the picture...
Couple other thoughts;i guess if i want to get 10% and below i guess i have to cut out one of my cheat days.Also i'm going to re-incorporate my after workout drink. why i stopped no idea..stupid i know I have a drink i like it
replenishes me and i never feel bloated.
one scoop;
Monster maize,
calories 160,
carb 40
sugar 1g
one scoop
optimum whey cals 120,
fat 1g,
carb 4,
protien 24.
so total after workout drink is 280 cals, 24 grams protien, 40 grams carbs waxy maize, fat 1, sugar1. add these numbers to my daily intake would put me at Calories 1975, protien 267, carbs 107 and fat 45. i also drink a gallon of water every day.
Calories 1695, Protien 243, carbs 67, fat 44.
7:30am Protien shake 2 scoops calories 240 48 grams protien 8 grams Carbohydrates 2 fat
9:30am 1/2 cup plain oat meal calories 150 5 grams protien 27 grams carbohydrates .5
10:30am Peanutbutter (4tblspoon) Calories 380 14 grams Protien 14 grams carbohydrates 32 fat
3 egg whites Calories 51 10.5 protien 0 grams carbohydrates .3
1:00pm 8oz chicken breast Calories 260 48 grams protien 0 grams carbohydrates 2 fat
1 cup broccoli calories 31 3 grams protien 6 grams carbohydrates 2 fat
2:30pm 3 egg whites Calories 51 10.5 protien 0 grams carbohydrates .3
4:00pm Protien shake Calories 210 50 grams protien 0 grams carbohydrates 1 fat
6:30pm 8oz chicken breast Calories 260 48 grams protien 0 grams of carbohydrates 2 fat
2 cups broccoli Calories 62 6 grams protien 12 grams of carbohydrates 2
7:30pm - 8:30pm Work out DC training Mon - wed - fri i don't do any cardio...
no after workout drink...
10:00pm Sleeping - wake up next day 6:45am
Okay here it all is diet gurus FIRE AWAY... oh and thanks.
