pedro
Posts: 209
Joined: 2/26/2007
From: anchorage,Ak
Status: offline
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this is my routine i am in a cutting phase i am 6'2 weight about 270 and i will be zig zaggin calories and metabolic overdrive is similar to HIIT
3*10 sets for all and 90 second rest
Day 1. Chest
Metabolic overdrive(4:30 am)
Bench press
Decline bench press
Incline bench press
Day 2. Legs
Leg curls
Squats
Lunges
Day 3. Rest
Metabolic overdrive(4:30 am)
Day 4. back/shoulders
Metabolic overdrive(4:30 am)
Military Press bent over barbell rows
Arnold press dead lift
Day 5. Arms
Metabolic overdrive(4:30 am)
Triceps Bicep
Standing Barbell Curls Kick Backs
Preacher Curls Tricep Press
Day 6. Rest
Day 7. Rest
Breakfast:
-Oatmeal, 1 1/2 cup: 350 calories, 15g protein, 78g carbs, 7.5g fat
-2 Fish Oil pill: 20 calories, 0g protein, 0g carbs, 2g fat
-1 Multi-vitamin:0 calories,0g protein,0g carbs,0g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat
- 1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat
- 1 copper pill: 0 calories, 0g protein, 0g carbs, 0g fat
-1 Magnesium pill: 0 calories, 0g protein, 0g carbs, 0g fat
Subtotals: 480 Calories, 35g Protein, 81g Carbs, 11.5 g fat
Snack 1: ( pre work-out)
-Oatmeal, 1/2 cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
Subtotals: 140 Calories, 5g protein, 26g carbs, 2.5g fat
Post-workout:
-Oatmeal, 1/2 cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat
-BCCA’s 4 pills: 20 calories, 5g protein, 0g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-2 Tbsp olive oil: 240 calories, 0g protein, 0g carbs, 28g fat
Subtotals: 520 calories, 25g protein, 29g carbs, 33.5g fat
Lunch
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1 1/2 cup brown rice: 450 calories, 10g protein, 66g carbs, 2g fat
-1 zinc pill: 0 calories, 0 carbs, 0 protein, 0 fat
-2 Fish Oil pill: 20 calories, 0g protein, 0g carbs, 2g fat
-1 potassium pill: 0 calories, 0g protein, 0g carbs, 0g fat
Subtotals: 530 calories, 12g protein, 74g carbs, 4g fat
Snack 2:
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-1/2 Tbsp olive oil: 60 calories, 0g protein, 0g carbs, 7g fat
- 1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat
-Oatmeal, 1/2 cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
Subtotals: 210 Calories, 5g Protein, 26g Carbs, 10.5g fat
Dinner:
-1/2 chicken breast: 100 calories, 23g protein, 0g carbs, .5g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-1 copper pill: 0 calories, 0g protein, 0g carbs, 0g fat
SUBTOTALS: 170 calories, 25g protein, 8g carbs, 1.5g fat
Snack 3:
- 3 tbsp of BCAA’S: 100 calories, 15g protein, 11g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-1 Magnesium pill: 0 calories, 0g protein, 0g carbs, 0g fat
-1/2 Tbsp Olive Oil: 60 calories, 0g protein, 0g carbs, 7g fat
-Syntha-6: 200 calories, 22g protein, 15g carbs, 6g fat
Subtotals: 370 Calories, 37g Protein, 26g Carbs, 14g fat
Subtotals: calories 2420, 144 g protein, 270 carbs, 77.5g fat
Ratio:45c/30f/25p
well the ratio may be off a bit but i try same with my maintenance there off by a bit
Breakfast:
-Oatmeal, 2 cup: 560 calories, 20g protein, 104g carbs, 10g fat
-2 Fish Oil pill: 20 calories, 0g protein, 0g carbs, 2g fat
-1 Multi-vitamin:0 calories,0g protein,0g carbs,0g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat
- 1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat
- 1 copper pill: 0 calories, 0g protein, 0g carbs, 0g fat
-1 Magnesium pill: 0 calories, 0g protein, 0g carbs, 0g fat
Subtotals: 690 calories, 40g protein , 107g carbs, 14g fat
Snack 1: ( pre work-out)
-Oatmeal, 1/2 cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
Subtotals: 140 Calories, 5g protein, 26g carbs, 2.5g fat
Post-workout:
-Oatmeal, 1/2 cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat
-BCCA’s 4 pills: 20 calories, 5g protein, 0g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-2 Tbsp olive oil: 240 calories, 0g protein, 0g carbs, 28g fat
Subtotals: 520 calories, 30g protein, 29g carbs, 33.5g fat
Lunch
-1/2 can tuna: 75 calories, 16g protein, 0g carbs, 0.2.5g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
- 2.25 cup brown rice: 750 calories, 18g protein, 168g carbs, 5g fat
-1 zinc pill: 0 calories, 0 carbs, 0 protein, 0 fat
-2 Fish Oil pill: 20 calories, 0g protein, 0g carbs, 2g fat
-1 potassium pill: 0 calories, 0g protein, 0g carbs, 0g fat
Subtotals: 905 calories, 36g protein, 176g carbs, 7.75g fat
Snack 2:
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-1/2 Tbsp olive oil: 60 calories, 0g protein, 0g carbs, 7g fat
- 1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat
- 2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
Subtotals: 210 Calories, 12g Protein, 2g Carbs, 17g fat
Dinner:
-1/2 can tuna: 75 calories, 16g protein, 0g carbs, 0.2.5g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1/2 Tbsp Olive Oil: 60 calories, 0g protein, 0g carbs, 7g fat
-1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
- 1 copper pill: 0 calories, 0g protein, 0g carbs, 0g fat
SUBTOTALS: 205 calories, 18g protein, 8g carbs, 8.25g fat
Snack 3:
- 3 tbsp of BCAA’S: 100 calories, 15g protein, 11g carbs, 0g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-1 Magnesium pill: 0 calories, 0g protein, 0g carbs, 0g fat
-1/2 Tbsp Olive Oil: 60 calories, 0g protein, 0g carbs, 7g fat
-Protein powder, 2 scoops: 140 calories, 27g protein, 3g carbs, 2.5g fat
Subtotals: 310 Calories, 42g Protein, 14g Carbs, 9.5g fat
Subtotals: 2980 calories, 183 g protein, 362g carbs, 92.5g fat
Ratio: 50c/30f/25p
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my cutting critique - 
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