GREAT JOB!! Now you have a template to work from, you can make tiny adjustments as you need to! Calories : 2871
Fat : 84 (26%)
Carb : 308 (43%)
Protein : 223 (31%) Bring up the carbs more. At least 45 %
But get the Protein down to ~25% to start!
(Get the hormonal environment right first!!!)
You will have to go a week with this and see how you repond.
If your energy is too low or you get hungry too soon, then you know you need to change.
Take the fish oil in the AM.
Is it bad to fry food because of the oil used or theres something else in it that makes eating fried stuff bad? cause i have no idea how else to cook the eggs. Except boil
Scramble over lower heat. Eat em slightly whiped and fold em in the heated oatmeal. (Even raw like this is ok.)
Frying damages the oil. Causes free radicals. This causes oxydative damage to the body. This is a no-no.
A tiny bit is not so bad..just be careful with how hot you make the oil!
Not like fried chicken!
Lets say i didn't do cardio at all while on this programme. Would i still be able to lose fat and not put it on?
Yes, if you get the diet right and
get the basics in place. See basics section in my threads.
If you find you are storing fat with the muscle, you fix the diet and continue to vary th training weekly!
10 pounds of muscle can burn up to 1 pound of fat A WEEK!!!
Just living your life!
Meal 1(7:00): 6 egg whites
1/2 cup oatmeal
1 tbsp flaxseed oil / olive oil
some type of vegetable (carrots , celery , spinach)
Good
Half hour latr 24g of whey half hour b4 workout
After workout 24g of whey.
Are you 240 pounds?
0.1 grams per pound of bodyweight
Also consider up to 0.2 grams carbs per pound post workout. fro recovery..banana is ok.
If you do this and start to fatten up..you can drop it. A few people (13% roughly) are sensative to carbs this way.
Meal 2-5(9:30-8:00): Any type of lean protein
Brown Rice / Potato / Sweet potato
Broccoli / cauliflower / corns / Carrots
Not corn that is a starch carb, but yes!
Meal 6 (Before Bed): Whey Protein
1/2 cup of oatmeal
A few Carrots
Can you have fish here..or a whole food?
Whey is not thermic..meaning it does not have a caloric cost to consume. Whole foods do.
I've roughly gauged my meals to be around 50g carbs , 20g protein and 11g fat each. (Minus off the 3 cups of whey protein)
You mean you didn't count the whey in that figure...only give complete accurate figures! What is it WITH the whey?
As part of my plan i'll be having a cheat meal once in a while as well =D.
Thats fine.
Btw dan is 20g of protein like 1 small piece of chicken (54g)? Cause thats what www.Nal.us..../list/nut_edit says.
2 to 2-1/2 ounces.
Btw what can i take to replace whey protein after my workout?
Branch Chain Amino Acids.
Followed by a meal in 45-60 minutes.