diet

[iamcdn]

diet:

[Mr.X]

looks good

I like how you followed my 50/20/30 suggestion

Mr.X

[c8fe]

mmm, am I going crazy or do those calories add up to more like 3750 then 2500? Hehe, Not sure I just added em quickly but am I missing something here?

good ratios though ^^

[iamcdn]

well 3 meals are alternate meals
that way i dont have to eat the same thing day in day out.

if you added the entire thing up you will get much higher

[Mr.X]

Ok, I printed out the diet, here are some pointers:

1) don't use gatorade, if you can replace w/ dextrose
2) add more EFAs , i.e. at least 1-2 TBSP. UDOs choice daily
3) move carbs like wild rice/potato towards the first 3-4 meals, the last 2 meals should contain near 0 carbs (of course 5-10 is fine).
4) add fiber before bed, 10-15g psyllium husk fiber

Mr.X

[iamcdn]

ok im gonna rework the diet with those considerations ...post it up in a bit, ill try to make it so you dont have to print it out ... ie in text

[iamcdn]

cardio at 9am so 10 will be my first meal since ill be doing cardio on an empty stomach. lifting around 4. sorry if the numbers dont line up, easier htan posting a picture

meal 1 (10:00)
breakfast Cal F C P
1 whole egg 101 7 1 7
4 egg whites 66 0 1 14
1 oatmeal packet 119 2 21 4
total 286 9 23 25

meal 2 (1:00)
Chicken Meal Cal F C P
6oz Chicken breast 275 6 0 52
1 potatoe 220 0 51 5
total 495 6 51 57

meal 3 (3:00)
Steak Meal Cal F C P
4oz steak 233 11 0 32
Wild rice 1 cup 83 0 17 3
total 316 11 17 35

meal 4 (6:00)
post workout shake Cal F C P
gatorade 135 0 34 0
protein powder (2) 396 6 19 66
total 531 6 53 66

meal 5 (8:00)
Chicken Salad Meal Cal F C P
6oz Chicken breast 275 6 0 52
salad (+dressing) 113 10 5 2
Total 388 16 5 54

meal 6 (11:00pm)
bedtime snack Cal F C P
protein powder (2) 264 4 12 44
1 tblspoon extra virgin 120 14 0 0
total 384 18 12 44

GRAMS 66 161 281
CALORIES 2400 594 644 1124
PERCENTS 25% 27% 47%

[iamcdn]

everything that is low reps followed by high reps should be drop sets

how long should i rest between sets/exercises/body parts?

MONDAY Set 1 Set 2 Set 3 Set 4 Set 5
AM: CARDIO
30min
PM: CHEST/BACK
Flat Bench 4x 15x 4x 15x
Incline Press 4x 15x 4x 15x
Flys 5x 5x 5x 20x
Dips 5x 5x 6x
Deadlifts 5x 5x 5x 5x 5x
Bent over row 4x 4x 4x 15x

TUESDAY
AM: CARDIO
30min
PM: OFF

WEDNESDAY
AM: CARDIO
30min
PM: SHOULDERS/ARMS
Olympic bar press 4x 4x 4x 4x
Lateral Flys 3x 3x 3x 25x
Olympic bar curls 3x 3x 3x 3x
DB Curl 3x 3x
DB Curl x25 x25 x25 x25 x25
skull crushers 5x 5x 5x 5x
flat bar pushdowns 4x 15x 4x 15x

THURSDAY
AM: CARDIO
30min
PM: OFF

FRIDAY
hack squats (no ds) 5x 5x 15x
leg press (no ds) 5x 5x 15x
calf 25x 25x 25x 25x
crunch (slow weight10x 10x 10x
leg lifts ( (slow weigh10x 10x 10x

SATURDAY
AM: CARDIO
2hours
PM: OFF

SUNDAY CHEAT DAY
AM: OFF
PM: OFF

[iamcdn]

x i got an avatar for you too:

[iamcdn]

oh for the training i wanted to know if i could do abs on t/r and not friday, or would that be too much for abs