6-pack stack + diet advice?

[Aldaron]

Hi,

I'm 29, 5' 7", 145 lbs. I've been doing karate for some years, but stopped this year because my current work committments (+ 1.5 hour commute each way!) were making it impossible to make the times when training was scheduled.

In order to stay fit and healthy I've decided to work out instead. Lately I've been exercising on alternate days, 20 mins cardio + either arms/shoulders/abs, or chest/back or legs (cycling through these three).

I've always been an ectomorph -- while I was doing karate I'd never even thought about managing what I ate, and despite my poor habits my BF% seemed to just settle on a constant 15%.

Now, my goals have changed and I'd like to do things a little more properly. As a start, I would like to get my BF% down to about 8-9%, and put on about 15 more pounds of lean muscle. Getting larger would be very welcome, but my first priority is getting lean. I want a six-pack.

So, my questions:

1) With that in mind, it seems stacking AP and Recreate would be a good supplement choice for me. Will that be more than sufficient, or are there any other products which any of you think would also be useful for my goals?

2) Diet. I've been trying to clean up my diet over the last month or so, (more fruit and veg, more protein, less processed carbs) but it's still all very ad hoc and unstructured. I would be grateful for any input on this by the more experienced. Also, a lot of the eating plans I'm seeing love throwing in eggs as a protein source. I fear I'm about to sound heretical here, but I absolutely detest eggs. Looking at a runny raw egg or smelling a frying omelette is enough to make my stomach churn. Is there anything at all I can substitute in place of eggs whenever I see them in an eating plan?

 

[snagency]

So, my questions:

1) With that in mind, it seems stacking AP and Recreate would be a good supplement choice for me. Will that be more than sufficient, or are there any other products which any of you think would also be useful for my goals?

this stack is perfect for your goals. :thumbsup:

2) Diet. I've been trying to clean up my diet over the last month or so, (more fruit and veg, more protein, less processed carbs) but it's still all very ad hoc and unstructured. I would be grateful for any input on this by the more experienced. Also, a lot of the eating plans I'm seeing love throwing in eggs as a protein source. I fear I'm about to sound heretical here, but I absolutely detest eggs. Looking at a runny raw egg or smelling a frying omelette is enough to make my stomach churn. Is there anything at all I can substitute in place of eggs whenever I see them in an eating plan?

this is the correct approach. you'll want to be in a slight caloric deficit to ensure fat-loss, and probably structure your macronutrients in a 30/50/20 C/P/F ratio. keeep your fats healthy, satfats lowered, and avoid all transfats.
also, while increasing fruit intake is great, I wouldn't recommend fruit within 8-10hrs of bedtime. breakfast/mornings are the perfect time for these..

bummer on your dislike of eggs, this is one of the best sources of protein..
you could try an egg protein powder if you want the nutrition of eggs. this type of protein doesn't taste the best, but if you take a scoop of egg protein mixed w/ a scoop of some other protein like whey that tastes good, you'd have a nice serving of protein there that should taste passable.
this is what I would recommend for replacement of egg whites..
for whole eggs, solid meat replacements would be turkey/chicken breast, very lean beef (93% or leaner), tuna, salmon.

 

[Mulletsoldier]

this stack is perfect for your goals. :thumbsup:


this is the correct approach. you'll want to be in a slight caloric deficit to ensure fat-loss, and probably structure your macronutrients in a 30/50/20 C/P/F ratio. keeep your fats healthy, satfats lowered, and avoid all transfats.
also, while increasing fruit intake is great, I wouldn't recommend fruit within 8-10hrs of bedtime. breakfast/mornings are the perfect time for these..

bummer on your dislike of eggs, this is one of the best sources of protein..
you could try an egg protein powder if you want the nutrition of eggs. this type of protein doesn't taste the best, but if you take a scoop of egg protein mixed w/ a scoop of some other protein like whey that tastes good, you'd have a nice serving of protein there that should taste passable.
this is what I would recommend for replacement of egg whites..
for whole eggs, solid meat replacements would be turkey/chicken breast, very lean beef (93% or leaner), tuna, salmon.

I agree completely on the fruit! I often have fruit at my first two meals of the day to ensure liver glycogen is adequate, in order to provide energy when needed throughout the day!

 

[borobulker]

I agree, thrice!

This area is often over-looked in the 'bodybuilding' genre.

 

[Aldaron]

Thank you all for your comments and advice so far. It's much appreciated. I've just ordered AP and Recreate (and Prime, couldn't resist and lashed out a bit) from a local supplier (I live in Australia), and I'll keep you posted on how I go (I'm sure I'll be back wth more questions at some stage anyway). I intend to start on the weekend after they arrive, just so I have some time to familiarize myself with any effects / side-effects on me before I have to go back to work. I'll also keep looking around these forums for anything that I may find useful.

Another diet question: opinions on tuna? (Is it possible to eat too much tuna?)

 

[snagency]

Tuna is awesome! I prefer solid albacore over the chunk light, but you really can't go wrong either way..there are ppl who worry about the mercury content of seafood, but the reality is, you would have to consume tuna 5-6x a day, every day, for like a yr or two to reach accumulated levels that are worrisome..

 

[jakellpet]

Thank you all for your comments and advice so far. It's much appreciated. I've just ordered AP and Recreate (and Prime, couldn't resist and lashed out a bit) from a local supplier (I live in Australia), and I'll keep you posted on how I go (I'm sure I'll be back wth more questions at some stage anyway). I intend to start on the weekend after they arrive, just so I have some time to familiarize myself with any effects / side-effects on me before I have to go back to work. I'll also keep looking around these forums for anything that I may find useful.

Another diet question: opinions on tuna? (Is it possible to eat too much tuna?)

That's a great stack! Prime/ReCreate generates an awesome vibe/euphoria!

If you don't like eggs just blend them up in your shakes with whey, oatmeal, low GI fruit like blueberries (frozen is cheaper) - you wont taste them nor notice any gooey egg-like consistancy.

Also in Australia you can buy 1L cartons of egg whites from the frozen foods section of Woolworths (in WA at least).

 

[Aldaron]

That's a great stack! Prime/ReCreate generates an awesome vibe/euphoria!

If you don't like eggs just blend them up in your shakes with whey, oatmeal, low GI fruit like blueberries (frozen is cheaper) - you wont taste them nor notice any gooey egg-like consistancy.

Also in Australia you can buy 1L cartons of egg whites from the frozen foods section of Woolworths (in WA at least).

Thanks for the tip -- I had considered separating eggs and blending the whites into my shakes and seeing how I went with that, but it seems wasteful throwing out the yolks. I'll keep a lookout for them the next time I'm grocery shopping. =)

 

[Aldaron]

Tuna is awesome! I prefer solid albacore over the chunk light, but you really can't go wrong either way..there are ppl who worry about the mercury content of seafood, but the reality is, you would have to consume tuna 5-6x a day, every day, for like a yr or two to reach accumulated levels that are worrisome..

I've been making tuna sandwiches to bring to work for lunch most weekdays -- but yeah, I'd seen some claims about people getting mercury poisoning and was a little concerned.

 

[MrBigPR]

this stack is perfect for your goals. :thumbsup:


this is the correct approach. you'll want to be in a slight caloric deficit to ensure fat-loss, and probably structure your macronutrients in a 30/50/20 C/P/F ratio. keeep your fats healthy, satfats lowered, and avoid all transfats.
also, while increasing fruit intake is great, I wouldn't recommend fruit within 8-10hrs of bedtime. breakfast/mornings are the perfect time for these..

bummer on your dislike of eggs, this is one of the best sources of protein..
you could try an egg protein powder if you want the nutrition of eggs. this type of protein doesn't taste the best, but if you take a scoop of egg protein mixed w/ a scoop of some other protein like whey that tastes good, you'd have a nice serving of protein there that should taste passable.
this is what I would recommend for replacement of egg whites..
for whole eggs, solid meat replacements would be turkey/chicken breast, very lean beef (93% or leaner), tuna, salmon.

he is 145 lbs and you advocate weight loss!:icon_lol::crackhead:

 

[snagency]

he is 145 lbs and you advocate weight loss!

uhh..I advocate the tools to accomplish what the individual's goals are..

As a start, I would like to get my BF% down to about 8-9%..
..my first priority is getting lean. I want a six-pack.

or did you miss that part?

Not everybody wants to be MrBigPR..

 

[borobulker]

Not everybody wants to be MrBigPR..

Speak for yourself broski...