[PudzianowskiFan]

I really want to cut the last few pounds of abdominal fat but have a really hard time doing so. Below is a sample of my training regimen, diet and cardio* workout..any suggestions will be most appreciated!


Monday-Chest & Biceps
Tuesday-Legs
Wednesday-Off
Thursday-Back & Triceps
Friday-Shoulders,Traps and Forearms
Saturday-Cardio
Sunday-Off

*Cardio is done every day in the morning on weekdays before school followed by the weights in the evening.Cardio consists of either running outside or on the treadmill.

Diet Plan

Meal 1- Egg whites Whole Grain Cereal, Gatorade, Toast with PB&J
Meal 2-Brown Rice, Chicken or salmon, water, and protein shake
Meal 3-Cliff Protein Bar w/water
Meal 4-Turkey sandwich with lettuce
Meal 5-Pasta with either tuna or chicken, water

[mikeh40+]

Originally Posted by PudzianowskiFan

I really want to cut the last few pounds of abdominal fat but have a really hard time doing so. Below is a sample of my training regimen, diet and cardio* workout..any suggestions will be most appreciated!


Diet Plan

Meal 1- Egg whites Whole Grain Cereal, Gatorade, Toast with PB&J
Meal 2-Brown Rice, Chicken or salmon, water, and protein shake
Meal 3-Cliff Protein Bar w/water
Meal 4-Turkey sandwich with lettuce
Meal 5-Pasta with either tuna or chicken, water

couple of questions
1) how much do you weigh?
2) why a protein shake in meal #2 if your already getting in a protein source?

ok i would probably ditch the gatorade unless its low in sugars, and i would replace the cliff bar with a protein shake or a meal and some complex carbs,

if meal #5 is your last meal of the night, maybe replace the pasta or drop the carbs all together and go with a slower digesting protein source, or add another meal at night with said slow digesting protein sources before bed

[PudzianowskiFan]

Originally Posted by mikeh40+

couple of questions
1) how much do you weigh?
2) why a protein shake in meal #2 if your already getting in a protein source?

ok i would probably ditch the gatorade unless its low in sugars, and i would replace the cliff bar with a protein shake or a meal and some complex carbs,

if meal #5 is your last meal of the night, maybe replace the pasta or drop the carbs all together and go with a slower digesting protein source, or add another meal at night with said slow digesting protein sources before bed

1) I weigh 180 currently

I eat pasta at night because I have dinner right after my weight workout..what would you recommend?

[mikeh40+]

Originally Posted by PudzianowskiFan

1) I weigh 180 currently

I eat pasta at night because I have dinner right after my weight workout..what would you recommend?

ok ideally a protein shake and like some waxy maize post workout, within 30 min. post is the goal, about 1 hour after the post shake, then i would eat your pasta and protein, and then a slow digesting protein source before bed..
would that work? reason i dont recommend dextrose post workout is because your looking to cut, and from my experience a insulin spike by a high GI did not help me loose weight, but buy replacing the dextrose with glyco-maize which is Optimum nutritions waxy maize, i had no issues with cutting,,

[PudzianowskiFan]

Originally Posted by mikeh40+

ok ideally a protein shake and like some waxy maize post workout, within 30 min. post is the goal, about 1 hour after the post shake, then i would eat your pasta and protein, and then a slow digesting protein source before bed..
would that work? reason i dont recommend dextrose post workout is because your looking to cut, and from my experience a insulin spike by a high GI did not help me loose weight, but buy replacing the dextrose with glyco-maize which is Optimum nutritions waxy maize, i had no issues with cutting,,

Thanks dude! Im going to apply your advice!

[projecthatch92]

Originally Posted by PudzianowskiFan

Diet Plan

Meal 1- Egg whites Whole Grain Cereal, Gatorade, Toast with PB&J
I would cut out the gatorade and PB&J. You want more of a quick digesting protein in the morning. Maybe whole wheat toast with some sugar free jelly?
Meal 2-Brown Rice, Chicken or salmon, water, and protein shake
No need for a protein shake here since you already have a solid protein source.
Meal 3-Cliff Protein Bar w/water
Switch this out for your protein shake
Meal 4-Turkey sandwich with lettuce
I would try and make this another meal like #2 if possible. Reason being is that deli meats are usually pretty high in sodium which is going to make you hold more water.
Meal 5-Pasta with either tuna or chicken, water

Corrections are in bold for what I would suggest

From what you and mike discussed, do you have your workout between meal 4 and 5? When do you do cardio?

[mikeh40+]

Originally Posted by PudzianowskiFan

Thanks dude! Im going to apply your advice!

sure man, anytime, good luck with your goals bro