Goal: Drop BF. If scale weight drops too? Yippe. If not, don't give a **** as long as the BF comes down.
Current BF: 22%. This was a few motnhs ago and I am definitely leaner since then. Going with the 22% measurement though.
Diet (Weight Training Days - M/W/F/S/S)
#1:
6oz chicken breast (52.8/0/6.1) 266.1 cals.
11oz Sweet Potato (6.6/64.7/1.1) 287.1 cals
#2:
6oz chicken breast (52.8/0/6.1) 266.1
1TBSP Flax Oil (0.0/14) 126 cals
2 Cups broccoli (not counting cals)
#3:
6oz chicken breast (52.8/0/6.1) 266.1
1TBSP Flax Oil (0.0/14) 126 cals
2 Cups broccoli (not counting cals)
#4 (pre-workout - about 5:30pm):
180 grams oatmeal (28.8/120.6/11.3) 691 cals
60 gram whey shake (46/4/5) 240cals
Train (about 7pm)
#5 (post-workout - about 9pm)
70 grams oatmeal (11.2/46.9/4.4) 269 cals
30 gram whey shake (23/2/2.5) 120cals
Total cals: 2657
Protein: 267
Carbs: 237
Fat: 58.4
This is based on what I WILL have eaten today. Not quite 40/40/20 but fairly close. Cals are about 160 more than I want, but right now... I seem to be starving (listens to tummy growl).
I wanted to put majority of my carbs around my workout.
Math might be a bit off on the totals but they should be pretty close.
Cardio done either for 30 mins following a workout or for 45-60 mins first thing in the morning. Slow to moderate wins the race.
Have at me. Anything I miss?
Thanks
Current BF: 22%. This was a few motnhs ago and I am definitely leaner since then. Going with the 22% measurement though.
Diet (Weight Training Days - M/W/F/S/S)
#1:
6oz chicken breast (52.8/0/6.1) 266.1 cals.
11oz Sweet Potato (6.6/64.7/1.1) 287.1 cals
#2:
6oz chicken breast (52.8/0/6.1) 266.1
1TBSP Flax Oil (0.0/14) 126 cals
2 Cups broccoli (not counting cals)
#3:
6oz chicken breast (52.8/0/6.1) 266.1
1TBSP Flax Oil (0.0/14) 126 cals
2 Cups broccoli (not counting cals)
#4 (pre-workout - about 5:30pm):
180 grams oatmeal (28.8/120.6/11.3) 691 cals
60 gram whey shake (46/4/5) 240cals
Train (about 7pm)
#5 (post-workout - about 9pm)
70 grams oatmeal (11.2/46.9/4.4) 269 cals
30 gram whey shake (23/2/2.5) 120cals
Total cals: 2657
Protein: 267
Carbs: 237
Fat: 58.4
This is based on what I WILL have eaten today. Not quite 40/40/20 but fairly close. Cals are about 160 more than I want, but right now... I seem to be starving (listens to tummy growl).
I wanted to put majority of my carbs around my workout.
Math might be a bit off on the totals but they should be pretty close.
Cardio done either for 30 mins following a workout or for 45-60 mins first thing in the morning. Slow to moderate wins the race.
Have at me. Anything I miss?
Thanks