6:00
Breakfast: 3 eggs … I should add carbs right? fuit…w\e how much?
9:00
Protein shake- 26 grams protien 7 bcaa
11:00
Protein shake
2:30
Lean meat and veggies
work out
pwo protien shake
5:00
lean meat and veggies
8:00
lean meat and veggies
So should I add in carbs or do I get enough from the veggies? I usually eat a stir fry of several different veggies…carrots,broccoli,green beans ect
One other question… I’m doing the Chad Waterbury 10X3 fat loss plan and I get bored because they’re are so many days of a few minutes of cardio or days off lol… think it would matter If I changed it up a bit and lost one of the days off or did weights + cardio on a cardio day… 2 days of lifting out of 8 doesnt seem like much :S
2 days lifting out of 8? I’m not familiar with CW’s 10x3 plan, but if its for fat loss, I’m sure there are more lifting days then just 2 out of an 8 day cycle. Definately up the amount of lifting man.
As far as the diet goes, it looks like you got plenty of protein in there, but maybe add some carbs (fruit would be alright - brown rice, or oatmeal instead?) for breakfast. What about your omega-3 fats? Fish oil is helpful.
Have veggies with every meal. Yes, every meal. For your 5:00 meal, you can consider adding in some carbs, brown rice, sweet potatoes, quinoa, etc. but you need to pay attention to how your body reacts. If you aren’t seeing the results you want after a couple of weeks, you may have to remove the carbs.
I agree with mafzal4, you need to include some fats into your diet. They will help you more than you think. Olive oil, fish oil, mixed nuts (not peanuts) and flax seed oil (or ground flax) would be your best options.
For fat loss; on lifting days…I’d toss in some grain carbs with your meals before the evening; but keeping fruits/veggies with every meal is a great idea.
Lifting 2/8 days…that can not be right. I’d do at least 3/7 days if not a couple more days depending on what you are doing.
Add 1/3 cup of oatmeal to your breakfast on lifting days and also add 50 grams of dextrose or maltodextrine to your post workout shake!
As far as lifting goes you are definaly not reading the program right! 10x3 for fat loss is 3 days of lifting sometimes 4 with like 10 minutes of jope rope on your off days or other cardio options. Have you eaven read the program?
