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Topic starter
03/11/2025 7:25 am
I am 26 years old, 205lb. 5'7", 14% bf. My goal is to lose some body fat i would like to get down to about 8%. I work out atleast 4 sometimes 5 days a week. I have been working out steady since about 19 years old. My split is monday tris and bis tuesday legs and calfs wednesday rest thursday chest friday back and shoulders I plan on doing cardio 2-3 days a week for 30 min. I would like to keep cardio kind of low to maintaine streingth. Aslo abs 4x a week. My meal plan is as follows. meal 1 cal prot carbs fat eggwhites x10 180 40 0 0 oatmeal x1 pack 100 4 19 2 meal 2 albacore tuna 2 small cans 280 64 2 2 rice 1 cup 210 5 45 1 meal 3 chicken breast 8oz 258 52 0 3 potato 5.5 oz 121 3 27 0 kidney beans 1cup 220 14 40 0 meal 4 prote drin prework out 240 44 6 4 work out about 1.5 - 2 hours meal 5 protein drink post workout 240 44 6 4 meal 6 chicken 8oz 258 52 0 3 brocoli rice 1 cup 210 5 45 1 meal 7 salmon 8oz 440 42 0 28 Cal prot carbs fat Grand Total 2755 369 190 20 I am not counting the fat from the salmon because it is omega 3 fat. Could you guys let me know what to tweak and offer some suggestions.
03/11/2025 8:29 am
Just curious, can you train on weekends?
Topic starter
03/11/2025 8:59 am
Yeah i could go on either sat or sun.
03/11/2025 9:18 am
You need more carbs in your postworkout shake try to get 50-100g from either dextrose and/or maltodextrin. Take a multivitamin also, and try to incorperate more fruits/veggies in there.
03/11/2025 9:42 am
Add More veggies! If you want to get super lean, you need to be consuming atleast 10 servings of veggies per day! No need in meal 3 to have potato AND kidney beans, they're both good carb source's, pick one! Vitamins are best absorbed with fat, so add a salad to that last meal of just plain salmon And as for PWO, i'd add some dextrose to your shake, and call it a day!
Topic starter
03/11/2025 10:10 am
thanks guys any one else have any coments
Topic starter
03/11/2025 10:29 am
I am also taking l glutamine after workout. How much do most people take of it. Also can someone tell me a good place on the net where i can buy some good dextrose. All the supplements i find with dextrose are creatine based i want to stay away from creatine
Topic starter
03/11/2025 10:58 am
nevermind i have found the dextrose it looks like it is just corn sugar. How much of this should i take, about 50g?
03/11/2025 11:20 am
If you want to drop fat and build lean mass I would reccomend eating like this for 30 days Meal 1 7:30 am 4 egg whites 1 whole egg scambled half bowl of whole grain cereal (all bran), with 100 ml of skim milk 1 orange Multi-Vitamin Meal 2 10:30 am 1 chicken breast or thigh skinless half cup of green peppers, Half cup of broccoli Meal 3 1:30 pm 1 Turkey breast or thigh skinless 1 cup of pineapple Meal 4 4:30 pm 4oz fresh fish, any white fish 1 cup asparagus Muti-Vitamin Meal 5 7:30 pm 1 chicken breast or thigh skinless 1/2 cup green beans 1/2 cup cucumber I also use Bio-Builde www.bodyhealth.com to help utilize more of the protien I eat when dieting, a good multi-vitamin, and drink plenty of water, nothing but water. If you are using AAS, the bio-builde will help the AAS be slightly more effective by enabling more protein to be asborbed by your body, thus giving the AAS more protein to build muscle with.
Topic starter
03/11/2025 12:07 pm
If you want to drop fat and build lean mass I would reccomend eating like this for 30 days Meal 1 7:30 am 4 egg whites 1 whole egg scambled half bowl of whole grain cereal (all bran), with 100 ml of skim milk 1 orange Multi-Vitamin Meal 2 10:30 am 1 chicken breast or thigh skinless half cup of green peppers, Half cup of broccoli Meal 3 1:30 pm 1 Turkey breast or thigh skinless 1 cup of pineapple Meal 4 4:30 pm 4oz fresh fish, any white fish 1 cup asparagus Muti-Vitamin Meal 5 7:30 pm 1 chicken breast or thigh skinless 1/2 cup green beans 1/2 cup cucumber I also use Bio-Builde www.bodyhealth.com to help utilize more of the protien I eat when dieting, a good multi-vitamin, and drink plenty of water, nothing but water. If you are using AAS, the bio-builde will help the AAS be slightly more effective by enabling more protein to be asborbed by your body, thus giving the AAS more protein to build muscle with. How much protein and carbs should i be taking to lean out. I was trying to keep my protein high so i could keep as much muscle as possibel and still was trying to consume some carbs for energy but not too many. I noticed you pretty much cut out all the carbs, i know carbs can be bad but it seems llike if i cut out all carbs i would not have much energy for the gym. What is your opinion.
03/11/2025 12:36 pm
Add More veggies! If you want to get super lean, you need to be consuming atleast 10 servings of veggies per day! No need in meal 3 to have potato AND kidney beans, they're both good carb source's, pick one! Vitamins are best absorbed with fat, so add a salad to that last meal of just plain salmon And as for PWO, i'd add some dextrose to your shake, and call it a day! Bump.
03/11/2025 1:43 pm
How much protein and carbs should i be taking to lean out. I was trying to keep my protein high so i could keep as much muscle as possibel and still was trying to consume some carbs for energy but not too many. I noticed you pretty much cut out all the carbs, i know carbs can be bad but it seems llike if i cut out all carbs i would not have much energy for the gym. What is your opinion. Your getting your carbs in the morning from the cereal and milk, and carbs all day long from the fruits and veggies. The protein that you are consuming there is between 150g and 200g daily depending on the portion of the lean protein that your eating. When using this diet I utilize Bio-Build with 300 mg weekly of Primo, 50 mg daily of winny and usually 120 mg daily of clenbuterol. I take my clen before my work out and I have no problems with energy. Follow it to a tee and you will be fine mate.