Nutrition To Get Lean :-)
Nutrition To Get Lean :-)
Hey all.
I've recently been in a bit of a rut. I've been eating really poorly for the past few weeks, and am sure I've put on some pounds.. Not a huge deal, but my diet is the first thing I will be getting cleaned up.
I'm thinking a nice 40/40/20 c/p/f ratio, which would end up looking like this...:
meal one:
8 egg whites
1/2 cup oats or uncle sam cereal
1 cup 1% milk
3/4 teaspoon olive oil
meal two:
lean mass complex shake (yum)
workout
pwo:
1.5 scoops whey
1 wwt bagel
meal three:
1 skinless chicken breast
1/2 sweet potato, or 1/2 cup brown rice, oats, or uncle sam
1/2 cup broccoli
1/2 teaspoon olive oil (or fish oil)
meal four:
lean mass complex shake
meal five:
can of tuna (maybe to be mixed with turkey, or salmon, etc.)
1/2 cup mixed veggies
1/2 teaspoon olive oil / fish oil
meal six: (pre-bed)
casein shake (syntha-6 or lean dessert)
I really want to avoid peanut butter and peanuts on this, as i feel they're too calorie dense, and just don't fill me up...
I'm 20 years old. I'm 6'1, and about 185 lbs. I'm around 20% bodyfat, and have a lot of loose skin as well. I've dropped 100 lbs. in the past year, and really want the skin to tighten up, which I hope can occur with a strict, clean diet and good routine. (Which is where I also need some help.)
I really want to lean out. I want a nice, lean physique. And am just curious if, with everything given, someone could point me to a nice 4-day split routine, or something similar. I prefer to have weekends off, but it's not a necessity. Also, I'd like to know what kind of cardio I should be incorporating (Daily Morning, on off days, anything else, etc.). Thanks in advance!
Hey all.
I've recently been in a bit of a rut. I've been eating really poorly for the past few weeks, and am sure I've put on some pounds.. Not a huge deal, but my diet is the first thing I will be getting cleaned up.
I'm thinking a nice 40/40/20 c/p/f ratio, which would end up looking like this...:
meal one: <--- drop the olive oil and add fruit
8 egg whites
1/2 cup oats or uncle sam cereal
1 cup 1% milk
3/4 teaspoon olive oil
meal two: <--- get some complex carbs before the gym..
lean mass complex shake (yum)
workout
pwo: <-- go for a mix of simple/complex carbs maybe a banana and some of that whey and a slice of whtie bread or some dextrose.. etc
maybe pick up some l-glutamine
1.5 scoops whey
1 wwt bagel
meal three:
1 skinless chicken breast
1/2 sweet potato, or 1/2 cup brown rice, oats, or uncle sam
1/2 cup broccoli <-- bump to 1 cup :)
1/2 teaspoon olive oil (or fish oil)
meal four: <-- you already had a shake i would perfer you get whole foods.. more nutirtional for your body ... how about a turkey salad here with a piece of fruit on the side
lean mass complex shake
meal five:
can of tuna (maybe to be mixed with turkey, or salmon, etc.)
1/2 cup mixed veggies
1/2 teaspoon olive oil / fish oil
meal six: (pre-bed)
casein shake (syntha-6 or lean dessert) <-- stick w/ the shake or go with milk or cottage cheese
I really want to avoid peanut butter and peanuts on this, as i feel they're too calorie dense, and just don't fill me up...
I'm 20 years old. I'm 6'1, and about 185 lbs. I'm around 20% bodyfat, and have a lot of loose skin as well. I've dropped 100 lbs. in the past year, and really want the skin to tighten up, which I hope can occur with a strict, clean diet and good routine. (Which is where I also need some help.)
I really want to lean out. I want a nice, lean physique. And am just curious if, with everything given, someone could point me to a nice 4-day split routine, or something similar. I prefer to have weekends off, but it's not a necessity. Also, I'd like to know what kind of cardio I should be incorporating (Daily Morning, on off days, anything else, etc.). Thanks in advance! There is nothing wrong with almonds / PB.. just limit ur portions
before bed instead of the shake how about some PB and CC its a good choice by many.. maybe ull like it cause caesin powder is expensive
also i think u need some more fruits in this diet.. andi dont know if ur hitting 20% of fats just off that olive oil
i suggest keeping more complex carbs around ur workout.. i dont think ur getting enuogh of those either 1 cup of oats/cereal, and a WW bagel dont really come out to 40% of carbs in my book bro
I would say get a variety of fats / carbs / protein regardless .. its better for ur body and more nutritious..
also incorporate a multi-vitamin if possible first thing in the morning
do a 4 day split consisting of chest,legs,shoulders,back hit the 4 main muscle groups with many complex exercises go Monday,Tue, WED OFF, Thur,Fri, weekends off
give u good rest and 4 hard days to hit the gym do mon - chest, leg on tue
shoulders - thur, back - fri
There is nothing wrong with almonds / PB.. just limit ur portions
before bed instead of the shake how about some PB and CC its a good choice by many.. maybe ull like it cause caesin powder is expensive
also i think u need some more fruits in this diet.. andi dont know if ur hitting 20% of fats just off that olive oil
i suggest keeping more complex carbs around ur workout.. i dont think ur getting enuogh of those either 1 cup of oats/cereal, and a WW bagel dont really come out to 40% of carbs in my book bro I know the shakes themselves have 40g pro and 40g carbs a piece.
I would say get a variety of fats / carbs / protein regardless .. its better for ur body and more nutritious..
also incorporate a multi-vitamin if possible first thing in the morning Sorry, forgot to mention I was!
do a 4 day split consisting of chest,legs,shoulders,back hit the 4 main muscle groups with many complex exercises go Monday,Tue, WED OFF, Thur,Fri, weekends off
give u good rest and 4 hard days to hit the gym do mon - chest, leg on tue
shoulders - thur, back - fri
bump
Eat at least 1 whole egg in the morning instead of using olive oil.
Keep complex carbs at breakfast, pre-workout, and post-workout. At all other times eat only fruits and non-starchy veggies (no potatoes, corn, etc).
Coming from a former fat guy myself, NEVER use dextrose or maltodextrin as PWO carbs. We don't need to be giving fat cells a reason to expand again. Stick with oats and/or bananas and milk if you like it.
Peanut butter and nuts are awesome. I spread pb on veggies, scoop it into cottage cheese at night, or just eat it straight.
Also, look into carb cycling. Seems to work for a lot of ppl.
Hey all.
I've recently been in a bit of a rut. I've been eating really poorly for the past few weeks, and am sure I've put on some pounds.. Not a huge deal, but my diet is the first thing I will be getting cleaned up.
I'm thinking a nice 40/40/20 c/p/f ratio, which would end up looking like this...:
meal one:
8 egg whites
1/2 cup oats or uncle sam cereal
1 cup 1% milk
3/4 teaspoon olive oil
meal two:
lean mass complex shake (yum)
workout
pwo:
1.5 scoops whey
1 wwt bagel
meal three:
1 skinless chicken breast
1/2 sweet potato, or 1/2 cup brown rice, oats, or uncle sam
1/2 cup broccoli
1/2 teaspoon olive oil (or fish oil)
meal four:
lean mass complex shake
meal five:
can of tuna (maybe to be mixed with turkey, or salmon, etc.)
1/2 cup mixed veggies
1/2 teaspoon olive oil / fish oil
meal six: (pre-bed)
casein shake (syntha-6 or lean dessert)
I really want to avoid peanut butter and peanuts on this, as i feel they're too calorie dense, and just don't fill me up...
I'm 20 years old. I'm 6'1, and about 185 lbs. I'm around 20% bodyfat, and have a lot of loose skin as well. I've dropped 100 lbs. in the past year, and really want the skin to tighten up, which I hope can occur with a strict, clean diet and good routine. (Which is where I also need some help.)
I really want to lean out. I want a nice, lean physique. And am just curious if, with everything given, someone could point me to a nice 4-day split routine, or something similar. I prefer to have weekends off, but it's not a necessity. Also, I'd like to know what kind of cardio I should be incorporating (Daily Morning, on off days, anything else, etc.). Thanks in advance!
Answer:
Hey all.
I've recently been in a bit of a rut. I've been eating really poorly for the past few weeks, and am sure I've put on some pounds.. Not a huge deal, but my diet is the first thing I will be getting cleaned up.
I'm thinking a nice 40/40/20 c/p/f ratio, which would end up looking like this...:
meal one: <--- drop the olive oil and add fruit
8 egg whites
1/2 cup oats or uncle sam cereal
1 cup 1% milk
3/4 teaspoon olive oil
meal two: <--- get some complex carbs before the gym..
lean mass complex shake (yum)
workout
pwo: <-- go for a mix of simple/complex carbs maybe a banana and some of that whey and a slice of whtie bread or some dextrose.. etc
maybe pick up some l-glutamine
1.5 scoops whey
1 wwt bagel
meal three:
1 skinless chicken breast
1/2 sweet potato, or 1/2 cup brown rice, oats, or uncle sam
1/2 cup broccoli <-- bump to 1 cup :)
1/2 teaspoon olive oil (or fish oil)
meal four: <-- you already had a shake i would perfer you get whole foods.. more nutirtional for your body ... how about a turkey salad here with a piece of fruit on the side
lean mass complex shake
meal five:
can of tuna (maybe to be mixed with turkey, or salmon, etc.)
1/2 cup mixed veggies
1/2 teaspoon olive oil / fish oil
meal six: (pre-bed)
casein shake (syntha-6 or lean dessert) <-- stick w/ the shake or go with milk or cottage cheese
I really want to avoid peanut butter and peanuts on this, as i feel they're too calorie dense, and just don't fill me up...
I'm 20 years old. I'm 6'1, and about 185 lbs. I'm around 20% bodyfat, and have a lot of loose skin as well. I've dropped 100 lbs. in the past year, and really want the skin to tighten up, which I hope can occur with a strict, clean diet and good routine. (Which is where I also need some help.)
I really want to lean out. I want a nice, lean physique. And am just curious if, with everything given, someone could point me to a nice 4-day split routine, or something similar. I prefer to have weekends off, but it's not a necessity. Also, I'd like to know what kind of cardio I should be incorporating (Daily Morning, on off days, anything else, etc.). Thanks in advance! There is nothing wrong with almonds / PB.. just limit ur portions
before bed instead of the shake how about some PB and CC its a good choice by many.. maybe ull like it cause caesin powder is expensive
also i think u need some more fruits in this diet.. andi dont know if ur hitting 20% of fats just off that olive oil
i suggest keeping more complex carbs around ur workout.. i dont think ur getting enuogh of those either 1 cup of oats/cereal, and a WW bagel dont really come out to 40% of carbs in my book bro
I would say get a variety of fats / carbs / protein regardless .. its better for ur body and more nutritious..
also incorporate a multi-vitamin if possible first thing in the morning
do a 4 day split consisting of chest,legs,shoulders,back hit the 4 main muscle groups with many complex exercises go Monday,Tue, WED OFF, Thur,Fri, weekends off
give u good rest and 4 hard days to hit the gym do mon - chest, leg on tue
shoulders - thur, back - fri
Answer:
There is nothing wrong with almonds / PB.. just limit ur portions
before bed instead of the shake how about some PB and CC its a good choice by many.. maybe ull like it cause caesin powder is expensive
also i think u need some more fruits in this diet.. andi dont know if ur hitting 20% of fats just off that olive oil
i suggest keeping more complex carbs around ur workout.. i dont think ur getting enuogh of those either 1 cup of oats/cereal, and a WW bagel dont really come out to 40% of carbs in my book bro I know the shakes themselves have 40g pro and 40g carbs a piece.
I would say get a variety of fats / carbs / protein regardless .. its better for ur body and more nutritious..
also incorporate a multi-vitamin if possible first thing in the morning Sorry, forgot to mention I was!
do a 4 day split consisting of chest,legs,shoulders,back hit the 4 main muscle groups with many complex exercises go Monday,Tue, WED OFF, Thur,Fri, weekends off
give u good rest and 4 hard days to hit the gym do mon - chest, leg on tue
shoulders - thur, back - fri
Answer:
bump
Answer:
Eat at least 1 whole egg in the morning instead of using olive oil.
Keep complex carbs at breakfast, pre-workout, and post-workout. At all other times eat only fruits and non-starchy veggies (no potatoes, corn, etc).
Coming from a former fat guy myself, NEVER use dextrose or maltodextrin as PWO carbs. We don't need to be giving fat cells a reason to expand again. Stick with oats and/or bananas and milk if you like it.
Peanut butter and nuts are awesome. I spread pb on veggies, scoop it into cottage cheese at night, or just eat it straight.
Also, look into carb cycling. Seems to work for a lot of ppl.