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Diet check

xskater

New member
Registered
Joined
Mar 5, 2010
Messages
57
Trying to figure out if my diet and exercise is on point with my goals, any help/comments is appreciated.

I'm trying to lean out from 8% BF down to around 6%, current weight is 166 lb.

Workout is as follows:
4 on, 2 HIIT, 1 off

On days, 30 min of eliptical,stair stepper, bike or combo
HIIT days - eliptical 15 sec all out, 45 slow x5 + 5 min slow x3

Monday - quad, ham, calf - modified super set (60 second rest per set)
Squats, standing leg curls - 3 sets 10-6 reps
Leg press, stiff leg dead lift - 3 sets 10-6 reps
Leg extension, leg curl - 3 sets 10-6 reps
Standing calf raises - 3 sets 12-8
seated calf raises - 3 sets 12-8

Tuesday - bi, tri, modified supersets, abs
barbell curl, close grip bench - 3 sets 10-6 reps
db curl, skull crushers - 3 sets 10-6 reps
cable curl, tri rope pressdown - 3 sets 10-6 reps
barbell forearm curls - - 3 sets 12-8 reps
cable overhand, underhand forearm curls - 3 sets 30-10 reps
incline crunches, back extensions - 3 sets 12-10 reps
leg raises, russian twists - 3 sets 12-10 reps

Wednsday - HITT day

Thursday - chest back modified supersets, abs
Deadlift - 3 sets 10-6 reps
Bend over rows, bb bench - 3 sets 10-6 reps
lat pulldown, incline db bench - 3 sets 10-6 reps
straight arm pull down, db flies - 3 sets 10-6 reps
incline crunches, back extensions - 3 sets 12-10 reps
leg raises, russian twists - 3 sets 12-10 reps

Friday - delts, traps, mod. supersets
Military press, bb shrugs - 3 sets 10-6 reps
cable lat raises, db shrugs - 3 sets 10-6 reps
DB side lat raises, incline db shrugs - 3 sets 10-6 reps
Pec Dec (reverse) - 3 sets 10-6 reps
bent over rear lat raises - 3 sets 10-6 reps

Sat - HIIT

Sunday - off


My diet is at 2000-2200 cal/day 250g protien, 90-100g EFA, 60-70g carbs
A standard day:
Meal 1:
4 oz ground beef
banana
3/2 tbsp all natural peanut butter

meal 2:
6 oz grilled chicken
1 tbsp olive oil

Meal 3:
2 scoops isopure
1 instant meal replacement
2 tbsp all natural pb

meal 4: (post workout)(switches with meal 1 on off days)
2 scoops isopure
1 cup oatmeal
1 tbsp olive oil
1 serving of fruit

meal 5:
2 cans tuna in water
1 tbsp olive oil
spinach leaf salad

meal 6:
2 scoops isopure
or
3 whole 1s, 2 egg whites, w/ broccoli or spinach


Supplement:
OXYElite Pro
MegaMen Sport multivitamin
Concret creatine
All natural coral calcium/magnesium

So thats about my daily diet, i switch in some things like turkey and move meals around, but thats the gist of it

Thanks for your time.
 

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