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So my goals are to lose the body fat and gain muscle. I am 5'6" 204 lbs and 25 years old. I have decent size right now but I want to lose some body fat and gain some more size. So im guessing my goal would be to recomp.
I lift weights 3 days a week and run 2 miles 2 days a week. I have been taking GNC Mega Men Sport as my multi, fish oil, recreate, waximaize as a preworkout and gnc wheybolic. I've been on this stack for about 3-4 weeks and have gained 2.5 or so lbs. I was thinking about adding powerful as well if it wouldnt conflict any other supplements I was taking. Nutritionally here is the break down, Carbs: 285g Protien: 215g Fat: 112g Carbs: 38%, Protien: 29% Fat: 33% Im taking in about 2900 cals from whole food sources so there is little if any refined foods in my diet. Please let me know what I could/should change to get better results. In the last three weeks I have gain 2.5 lbs and my lifts are constantly increasing by 5-10lbs per week. Thanks, Nomad |
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I answered this q in another thread. I think we would need to see your diet plan more detailed but just make sure you are keeping sugars very very low.
Add in AP if you want a great supplement. Increase the amount of running if you want to increase fat loss.
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Heres my diet plan in detail
6:30 wake up take my 2 recreate, multi vitamin, fish oils with am16 oz skim milk 7:00am 2 extra large eggs, 1 slice whole wheat toast, 1/2 cup quaker oatmeal, little honey, 1/4 cup blue berries. 9:30am 1/2 cup low fat yogurt, 1/4 cup strawberries, 1/4 cup almonds 11:00am 1 recreate before lunch 11:30am salad with 1/2 cup romain, 1/2 cup spinach, 1/4 cup onion, carrot, cuccumber, broccoli, 4oz chicken breast, 2 tbsp of light balsamic dressing, whole wheat pita. 2:30pm 3 stalks of celery with 2 - 2.5 tbsp of natural peanut butter 4:30pm pre-workout shake of waximaize 6:00pm post-workout shake of wheybolic 6:30pm 1 cup whole wheat pasta, 6 oz venison or turkey, 1/2 cup veggie (broccoli, green beans, asparagas) 8:00pm 16oz low fat chocolate milk, 2 hard boiled eggs 10pm - bed I drink about 32 oz of green tea in the morning and at least 120 oz of water throughout the day. Instead of adding more running I am adding about an hour of swimming laps at the local pool after I run twice a week. Would adding anabolic pump/powerfull to my stack help in reaching the goals I am looking for? |
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AP + PF would help, as well as some dietary changes..
need more protein at breakfast. more protein at lunch. why a preWO shake of WMS? you'd be better served having wheybolic here, throw some oats & a little WMS in and take AP 15min prior.. lose the whole wheat pasta at supper as a daily fare, use sweet potato or oats instead. why choco milk & 2 whole eggs for last feeding? try 1/2 cup ff cottage cheese, 1 TBS all-natural PB, and 1 scoop casein (or whey) protein instead. your overall diet needs to be skewed to more protein intake.
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Product Educator | USPlabs USPlabs @ YouTube | USPlabs @ Twitter | USPlabs @ Facebook Proud Supporters of the Wounded Warrior Project and Vitamin Angels Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPlabs’ opinion as a whole. |
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i see where your going with this. I just like hard boiled eggs but I will give the cottage cheese a try i've never liked it but I'll see if I can get it down.
I usually do the WM prework out so I have some energy to get me through I've never though of puttng the Wheybolic before the workout I will make that change. As for more protien at breakfast and lunch what do you suggest? About how much chicken should I put on the salad and whats a good source of protien for the breakfast? |
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eggs aren't a horrible choice here, 9g satfat in 2 large whole eggs tho Quote:
also, might want to look into Jack3d for preWO energy -- HOLA! ![]() Quote:
I'd recommend 6-8oz chicken breast for that meat portion at lunch.
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Product Educator | USPlabs USPlabs @ YouTube | USPlabs @ Twitter | USPlabs @ Facebook Proud Supporters of the Wounded Warrior Project and Vitamin Angels Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPlabs’ opinion as a whole. |
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Ok I just want to make sure I got all of this correctly here is what I am going to change.
Breakfast - I am going to add a can of tuna in with the eggs. With the tuna I will pick up 11g of protien and really not take to much of a hit calorie(50) or fat wise (.5g) Lunch - I am upping the chicken intake to 6oz to start maybe 8oz depending on results Dinner - I am going to drop the whole wheat pasta and add about 1/2 cup of straight up mashed sweet potatoes no garbage (butter sugar) added to the mashed sweet potatoe. Last feeding of the day. I am going to drop the eggs and chocolate milk and go with 8oz skim milk, scoop of casein, 1tbsp natural pb, and 1/2 cup of cottage cheese. I am going to add AP to my stack and Jack3d after the waximaize is gone. Any suggestions for a good affordable Casein protien and a good whey protien the wheybolic is freaking expensive stuff and it doesnt last very long? Should I look into dropping a few carbs from my diet or are they an an ok level? I put the wheybolic in with my waximaize yesterday preworkout and the added protien preWO really helped I cant wait to do this with jack3d and whey protien that should be good. Thanks for the help so far let me know what you think of the changes that I am making. |
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cinnamon works well too, or just salt & pepper..Quote:
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wheybolic is expensive, quality stuff tho. take a look at ON's ProComplex..still spendy, but my personal fav. Cytosport's MonsterMilk is an awesome blend too. lot's of options here.. Quote:
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thanks for the direction now its time to go shopping and get what I need. I think I am going to go with the salt and pepper on the sweet potatoes.
I am gonna take a look at some of the different protiens you mentioned. The wheybolic is good but goes way to fast at 3 scoops a serving. Plus adding other protiens i'll need to manage the wallet a little so my monthly suppliments budget doesnt get to to far out of hand. I will check back in a few and let you know how these changes are working out thanks again, I've got the excersice part of this down but I've always had a hard time putting all the nutritional pieces together just right. |
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