I am 44 yr. old. 5’93/4". 215 lbs.
I am a powerlifter. My goal is to compete at 198. So 195 is a good round number. I lift 3 times a week.
I walk or do other light Cardio 3-4 times a week. I may do additional light lifting on off nights that would just be for aesthetics. You know biceps and triceps… I have a bad pec so I am going to bench close grip. Shoe size is 9 1/2 to 10. (For you to acess my bodyfat% haha.
Supplements - HOT-ROX 1 in am, 1 at noon, 1 before workout. Spike 1.5 tabs on weekends. Not negotiable. This is what works best for me.
I have some New Alpha Male coming and will follow the dosing guidelines there. I also take a multiv (Centrum) and 200mg or C and E post workout. I take ZMA x3 at night. Plus x2 of Flameout twice a day.
So without further ado: Here is the “basic” plan.
Breakfast:
2 eggs any style, usually hardboiled
Carb control Yogurt
Green Tea
English Muffin w/ Peanut Butter or Oatmeal.
Protein Shake w/ Skim Milk.
Fresh Fruit.
Snack:
Fruit
Tuna Pita
Lunch:
Chicken Breast
Protein Shake w/ water
Carrot Sticks
Stir Fry. Very lean meat of somekind and vegetables sometimes there are noodles in the mix. I would add tomato paste to this sometimes for a change up.
Seen worse seen better but all in all pretty solid kind of lacking in fruits and veggies and Id guess fats are a bit low as well some nuts, olive oil on veggies etc.
Im noit a huge fan of muffins and pita on a regular basis either but hell that me and my diet. Things I fid work for me.
The main thing is though is it working are you getting closer to your goals??
Stir Fry. Very lean meat of somekind and vegetables sometimes there are noodles in the mix. I would add tomato paste to this sometimes for a change up.
Thanks in advance everyone.
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I might be wrong but I believe that it would be better to switch your last two meals. Have the cottage cheese and salmon before bed, and have your stir fry as your early evening meal. My reason for thinking this is because you would have a slow digesting protein (cottage cheese) right before bed, and you would also avoid ingesting alot of carbs (noodles) before bed.
Stir Fry. Very lean meat of somekind and vegetables sometimes there are noodles in the mix. I would add tomato paste to this sometimes for a change up.
Thanks in advance everyone.
I might be wrong but I believe that it would be better to switch your last two meals. Have the cottage cheese and salmon before bed, and have your stir fry as your early evening meal. My reason for thinking this is because you would have a slow digesting protein (cottage cheese) right before bed, and you would also avoid ingesting alot of carbs (noodles) before bed.[/quote]
I was thinking that too, the only thing with that is with the ZMA it states to not take it w/ or near a calcium substance. Thanks for the reply. I wonder if there is a time frame of like say an hour before the ZMA or something. Maybe a mod could answer that.
What stood out to me was the fact that you are getting no protein in your diet after your workouts when your body needs them the most. Try adding a fast absorbing protein source such as a shake with about 70g carbs from grape juice also. Don’t worry about simple carb intake here. Your body really needs them postworkout.
Why creatine only 3 times per week? You should be taking your creatine with plenty of carbs also. Perhaps with your grape juice.
I would definately drop the noodles before bedtime if you are trying to lose the weight. Carbs have a tendency to be stored as fat when consumed before bed.
Make sure you are getting in about 2 gallons of water/day.
How long to lose the 20 lbs?
[quote]timmyboy5410 wrote:
What stood out to me was the fact that you are getting no protein in your diet after your workouts when your body needs them the most. Try adding a fast absorbing protein source such as a shake with about 70g carbs from grape juice also. Don’t worry about simple carb intake here. Your body really needs them postworkout.
Why creatine only 3 times per week? You should be taking your creatine with plenty of carbs also. Perhaps with your grape juice.
I would definately drop the noodles before bedtime if you are trying to lose the weight. Carbs have a tendency to be stored as fat when consumed before bed.
Make sure you are getting in about 2 gallons of water/day.
How long to lose the 20 lbs?[/quote]
I am having a protein shake before workouts. I think I will add one after also instead of w/ water, I think that whey is also considered to be as good as grape juice with the creatine.
I think you misunderstood about that. Creatine is 5g before and after workouts and only 5 g on off days. Creating every day.
Good catch on the water. I agree 100%.
20 lbs by Christmas.
And the noodles aren’t a very large part of the overall equation, however, I like the tweak, I will substitute frozen broccoli and/or spinach.