I am going to respond to this like you want to cut your bf% but maintain mass - hopefully this is correct - if not a bulker can be written but I would suggest lowering your bf% before seriously bulking again.
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Originally Posted by BiGGDieseL Diet
6: 40gr (1,4 oz) brinta with 25gr (0,9oz) protein powder and an apple
I am going to struggle with the metric conversions and food names I can tell. However, what is Brinta?
I suggest 40grams of protein mixed with water. No apples and no Brinta if that is not water.
8: 4 panncakes (made with fatfree yoghurt, 6eggs (4 eggwhite), 3 scoops of protein powder and baked in pamspray)
Move this meal to 7am at the latest...
Not bad but where are your carbs? I would suggest finely blending some oats and using these in there as well.
10: 100 gr (3,5oz) of white rice and 75 gr (2,6oz) chicken and 40gr protein powder (optimum) with water
I am just going to say, 1 cup of BROWN rice and 6 ounces of chicken, NO protein powder.
Also, throw in some green vegetables - about 1 cup...
12:30 200 gr (7oz) of rice with 150 gr (5,29oz) chicken and pineapple
Make this meal 1pm with 1 cup of brown rice, 6 ounces of chicken
Lose the pineapple and replace with veggies...
14.30: cheese dessert 14gr protein, 0,9gr fat
Make this meal 3:30pm and scrap the "dessert" all together - replace this with another meal like above
15: optimum shake
This meal needs to be small but with some carbs and needs to be around an hour pre-workout so...
Make this meal 4:30pm and use a half cup of oats or rice and 3-4 ounces of chicken/lean meat
17.30 after workout: interactive lean gainer 25gr protein/25gr carbs
Bump this to 40grams protein and 80grams dextrose/maltodextrin (However, I prefer oats so you may want to try this as well)
18u meal at home (still living with parents) can be steak or sausage with potatoes and vegetable
Regardless of what time it is (as I have lost your since you seemed to be having whey during your workout), make this meal 1 hour after your Post Workout Shake but it needs to be clean like the other meals above. However, at this time of night you should go with 6 ounces chicken, 1 cup of greeens and some healthy fats - either nuts or olive oil added into food
21u optimum shake and rice cracker
Try your pineapple here with 1-2 cups of fat-free cottage cheese
just my weekends are bad, i don't eat regualry in the weekends and 2 junkmeals in the weekend
ONE junkmeal on the weekend - period and stick to the rest of the meal schedule no matter what day of the week it is.
On non-workout days you need to cut out about half of your carbs from this diet and replace the calories with protein sources coming only from lean meats
Hope you can help me out
Thx |
I will get to your training as soon as I can.
Notice that we want protein and clean carbs in the first half of the day, and protein with good fats in the later part of the day. Stick with this for a while and see where it gets you. Take a multi-vitamin along with some EFA's (i.e. fish body or flax seed oilsJ). A digestive enzyme may help you too...
Lastly and most importantly, I didn't see ANY cardio. I would reccommend at least 45 minutes of cardio 4 days a week first thing in the morning on an empty stomach. Just walk at a high incline (not so high at first to hurt your shins) just fast enough to keep your heartrate near 60% max....
Ask more questions if you need to as I may be a little unclear on exactly what you want (the reason I say this is because you originally asked for cycle help to bulk but then stated you wanted to get rid of your stomach)......
