Jams

I put myself a little menu together. Could somone take a look and let me know whati should change etc.

Much appreciated, James

Attached Files

Meals.doc (12.5 KB, 20 views)

Sholiz

Looks good, far better than most teen diets.

One thing to note, you have a protein shake 1 hour before workout. I would change that to whole food 1 hour before, because for me personally -- a protein shake goes right through me. I don't like getting hungary in the middle of my workout and focus more on the food after as much as I like to focus on busting my ass with a few more reps. Not to mention you need more pre-WO whole carbs.

Another thing, your last meal is 7:30. Seems early to me ...

Another thing, you might want to cut carbs after your workouts (besides PWO) because I and most people here will agree with me, they are responsible (IMO) for most of the added fat you get on a "bulking" type diet.


BTW, is this for losing Bf or gaining mass?

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Jams

I was waiting for somone to ask me that. Well I suck really because i cant decide what to do, summer is approaching, and i would like to loose a bit of fat. On the otherhand I wanna bulk. I think im gonna worry about my flab next year and just eat because I enjoy it so much. I cant decide what to do, I may flip a coin! If i were to cut how would you change that/those meals?

Looking at what I wrote there the 7:30 meal isnt really realistic (*as he eats his 7:30 meal at 8:30 ) I also forgot to mention I take amino caps in the morn with my breakfast.

The eggwhite thing is a problem for me too, i've ordered four tubs off the internet for £22 ($40ish) as they arn't sold in cartons over here.

Thanks for your help mate, been waiting for a reply all day

Jams

Oh yeah, I wont be a teen for much longer I can't help but be upset that i never started sooner, i had much more pep when i was 15/16.

Sholiz

Okay, what we could do is semi lean you out and you still could add muscle.

What that would entail would be a 2x bodyweight of protein a day (around there), 40-50g every meal -- every 2 hours, morning cardio for low intensity long duration (~45 minutes walking brisk pace on incline).

Lots of things to do, cleaning up diet would be #1. Figure out your maintenance calories and we'll try to go from there.

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You hear me before you see me, I got King Kong in the trunk

Jams

Cheers, you don't know how much I appreciate this help. It's not that im lazy and cant be bothered to look all the info up, its just that its a lot to take in. I need somone like yourself to point me in the right direction.

Im just gonna have to sort out going to bed earlier if I plan to do maining cardio. I get to work at about 8am this means I have to catch a bus at 7:20am fortunately the gym is right outside one of the bus stops half way there. Looks like im gonna have to wake up super early to get my breakfast in too.

Sholiz

No problem buddy, we all needed help once.

You'll want to do cardio first thing in the morn, empty stomach. so either some home made protein bars or a big shake post-cardio to hold you until you can eat at work (can you?).

Like I said, post your stats, BF%, and maintenance calories.

Also, any past experience with losing BF> What did you do? How did it go?

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Geh DDong

This may be a dumb question but how do you find out what your maintenence caloric intake is?

Sholiz

Thanks to our wonderful moderator EME, you can use his bulk/cut spreadsheet for Excel.

http://michaelandkendra.com/BMRCALC/bmrcalc.htm


That's it there, both calculate BMR.

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You hear me before you see me, I got King Kong in the trunk

Master Of Puppets

to gain weight, it's approximately your body weight x 20, so it's got to be a little less than that...

Jams

Yeah, I can eat all day at work, its great. I have access to both a fridge and microwave. I often find eating helps time pass.

Jams

Gah, sorry was really busy at work, didn't have time to post.

Unfortunately I dont know my BF, nor do i have any callipers. I will sort this this weekend as I shall invest in some.

Height: 5ft 10"
Weight: 170lbs

My fat seems to sit on my hip and gut

Sholiz

What would you estimate fat to be? It's not hard to guess at your BF, can you see abs? Can you see separation in your quads? Shoulders? bicep/tricep?
400g protein / < 200g carbs) with however many fats (just no fat/carb meals).

Carb meals being in the morning, pre- and post-workout. Other than that, NO carbs. (allowances for trace carbs)

Looking to fill up more? Put away brocolli, asparagus, or salads like they're going out of style.

You seem to be able to make a solid meal split, but just follow the few guidelines I added above.

You will want to start doing the morning cardio on empty stomach. Following that, since I'll assume you don't have time to eat a whole cooked meal -- drink a shake. Then, at work, sit down with a meal.

You don't need carbs in the post-cardio shake, but include carbs then in the first "meal".

Optimal rest, food every 2-3 hours with 35g protein minimum. Trace carbs I wouldn't worry about.

Drop dairy, that's one thing you DON'T want (IMO) when trying to get off BF.

Keep training hard, but you might want to increase your rep range (let's assume you're 4-6 right now, shoot 8-12 maybe).

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You hear me before you see me, I got King Kong in the trunk

Jams

Nah, abs arnt visible, i dont really work my abs that much, im currently trying to add them into my routine. Ill post a pic if it will help you guess. (my chest is tiny! and also a bit flabby!) I'm working on that too!

anyway dont laugh heres a relaxed pic

Attached Images

bf.JPG (13.8 KB, 29 views)

Master Of Puppets

that looks at about what i'm at right now, 10-15% bf. weighted decline situps really gets those abs working, btw.

Jams

Oh, heres my crappy before pic (really crap photo so I edited it)

Attached Images

before.JPG (30.9 KB, 26 views)

Jams

I keep moaning to my training partner about doing declines, but he wont listen. He claims dips work just as well. Think I may have to my own little bit on chest day. My nipples seem to point at the floor!

I used to be very low bf until I started a desk job and quit smoking. Then it slowly crept up on me, i put most of thr weight on when i visited america. There were so many fast food places and the food was so cheap I just pigged out, it helped me bulk up quickly though.

Jake

Looks fine, but I would drink more water.

Jams

OK, it's decided. I NEED to cut, i've decided im going to visit my friend in florida and want to loose some of the flab i'm carrying. Thing is ive probably left it a little late, I have until july 16th.

Here it the spreadsheet you asked me to fill in.

Also, i cant believe how much more energy i have in the gym when I switched my protein drink for my meal (rice +chicken). Cheers for the advice with that.

Morning cardio is still going to be a problem as my gym doesnt open until 9 and I have to be in work for 8.

PS. Anyone from the tampa bay area? I'm going to be there for 3 weeks and dont like the idea of not being able to do a workout.

Attached Files

Cut.zip (29.2 KB, 1 views)