lol thx...well 5'10" 190 now..and right now i lift 4 times a week with mon, thurs being heavy days (4-8 reps) and tues, thursday light (10-13 reps)...i havent maxed out in a long time...and wednesdays i run and do some more abs and core workouts...as for my diet i try and get 1g or protein for every lb i weigh and .5g of carbs for every lb.....not a huge eater usually alot of shakes and yogurt, sandwiches, that kind of diet...feel free to im me if i am online anytime
Bro If your want to get cut. Do your cardio first thing in the morning, on an empty stomach (Cup of black coffee). I dropped from about 18% to 6.5% in 3 months, by running in the morning, lifting weights at night (Before dinner). I trained mon-fri and always took the weakend of to recover.
Eating this diet religiously for the duration.
After cardio
Meal 1- oatmeal, protien shake with water(Low carb-Low fat)
Meal 2- Grilled chicken, half sweet potato
Protien shake
Meal 3- Grilled chicken, Green beans
Protien shake with water(About an hour before my workout)
Protien shake with water( after wourkout)
Meal 4 - chicken or beef grilled with steemed veggies.
Protien shake (with skim milk and Peanut butter)
I would only use mustard or hot sauce as condoment.
An the only supplements I used were 2 fat burners before my cardio, and some kind of upper (Caffine or half-an ephederine tab) before my lifting.
I would saturate my body with lots of protien so that I would'nt lose much musclemass while doing lots of cardio and keeping a strict diet. I load the protien shake at night with milk(sugars) and peanut butter(fat) so that my body wont go into a state of kotsis.
I also found that If I burned about 500 calories while doing cardio that that I would continuously lose wieght untill I go till about 7.5% bodyfat and I had to start altering my program and my diet.
Best of Luck.
