One month

[warlock]

This is the basic diet that I am following starting tomorrow:

Casein = 30g
whey = 25g
eggs = 2
almonds = 50g
chicken = 500g
cottage cheese = 1cup
olive oil = 1 tbs
fish oil = 1tbs

Total calories = 2,076

Having a shitload of greens and cucumbers with it.

Training is:
45 min to 1h mainly compound movements reps range 5 to 8
day 1 chest/back
day 2 arms/shoulders
day 3 legs

cardio is 30min to 1h of empty stomach walk 3 to 5 days a a week
1 day 20 min Sprints
1 or 2 days 30 min steady cardio

I am 200lbs and 12%bf (impedance) will keep using this method just to have an idea of how my body is responding.

My goal is to drop 10lbs in 4 weeks or down to 8%

Wish me luck

[Mr Ontario]

I see your getting ready for the gay parade this summer :)

[MMASTAR]

queers....lol

[Ritch]

I see your getting ready for the gay parade this summer :)

:laugh

[bigtavi8]

On a serious note everything looks in place. Its just odd how you layed out your diet by total grams instead of meals and servings. But everything you have on there is fine and i think you will see good results. Like you sed 30 mins cardio steady state. No need for sprints or crazy stuff. And try and split workouts up more if you have the time. I couldnt crush back and chest effectively in 1.5h workout. So split the big body parts so you can hit them harder and intensely if your schedule allows. Also dont forget to up your water intake start at 3-4L per day minimum.

[warlock]

I see your getting ready for the gay parade this summer :)

That's a no brainer. Are you coming?:ht

[warlock]

On a serious note everything looks in place. Its just odd how you layed out your diet by total grams instead of meals and servings. But everything you have on there is fine and i think you will see good results. Like you sed 30 mins cardio steady state. No need for sprints or crazy stuff. And try and split workouts up more if you have the time. I couldnt crush back and chest effectively in 1.5h workout. So split the big body parts so you can hit them harder and intensely if your schedule allows. Also dont forget to up your water intake start at 3-4L per day minimum.


That's pretty much the way I eat. I have my food ready at the beginning of the day and eat a bit of everything all the time.

I like variety in cardio that's thre reason i have the sprints there

[O-Train]

^Well it catabolizes your muscle being that your heart rate is way in excess of 140 thus defeating the purpose of actually lifting.

It's not nearly that black and white.