I began my diet I was around 225- and am sitting around 210 right now. I haven’t had a bf test since last week and it was 6% ish then. I am still waiting for my glutes to get fully dialed in. I just started that diet you recomended this week and cut out all fruits and cottage cheese.- just 2 servings or the rice and a sweet potatoe, and just lean ground beef, chicken breast, stake, tuna, egg whites cooked, and isopro shakes for my protien, also in diet - eating grean vegetables with some low fat dressing, boiled brussel sprouts, and I am also having a couple of spoonfuls of peanut butter a day as well as the flax blend oil. I have pretty much cut out cardio now.
what is t3?
p22
okay…we need to chat some more if I can help dial you in more…i will
if you get a chance…give me time/serving sizes/ and food you’re eating
p.s. have you cut sodium yet?
sounds like no
and how much more time do you have?
O.k i’ll guesstimate my times and serving sizes of food here:
Woke up at 9:30 a.m today
immediately had 2- scoops of isolate wey protien with water (44 grams of protien) a table spoon of peanut butter, and a table spoon of flax (udos ultimate blend)
had a shower then about 10:00 had
1 cup of lean ground beef mixed with
1 cup of brown rice
about 12:00 had
1 cup of lean ground beef mixed with
1 cup of brown rice
a spoonfull of flax oil
about 2:30 had a can of tuna mixed with spinach and some ultra low fat miracle whip. 1 small slice of sweet potatoe -the thickness of toast
About 3:50 had about a scoop and a half of protien 33 grams
worked out from 4-5:45
shoulders + 5 minutes of cardio (50 cals burned)
drank about 2 litres of water
Immediately after workout had another scoop and a half of protien 33 grams
got home around 6
had 1 spoonful of peanut butter
1 spoonful of flax oil
a cereal bowel of microwaved egg whites
7:45
a large chicken breast, with spinach and some ultra low fat italian dressing
9-10
a steak or protien shake, more spinach
12-another protien shake.
by the way, I don’t know if you read my post on my picture thread but my skin fold test said my bf was 2.6% today - My glutes need more tightness yet though and I need to drop water, but my weight and muscle measurements are increasing. 18 days to go thx for your help so far - I hope this is good enough.
P-22
p duece duece,
okay, homey. sorry to keep you waiting.
pros: ground beef early in the day…i like it (you should taper off all carbs and fats throughout the day), brown rice over white rice…i like it…wh. rice is fortified and bleached meaning they take the fiber out., i like the spinach for the fiber, and i like the egg white in the evening…the purest form of all protein is albumen=egg white
cons: you are taking in empty calories w/ the miracle whip and peanut butter. I"m a pb junky, but it’s gotta go…the only fats you need at this stage is your oils (efas),
?s: unless you’re taking in isopure or nectar, then your whey protein has empty calories, sugars, carbs and additive and preservative in them. You need all impurities out of your body bro…this will help your skin and stop you from retaining water when you lose sodium.
when do you plan to lose sodium?..how many days out>?
Why you’ve dropped your “cardio” i don’t understand. You need to do fat burning…65 - 75 % of your max heart rate (220-age=100%)at the stage you’re in i burn 1000 calories a day fat burning…walking uphill or biking…you also need to incorporate some ploymetrics…impact…like jumping bleachers for extra striations
remember every gram of fiber taken in will subtract a gram of carbs literally. be careful not to take too much or you’ll piss out your ars, but i try to work my way up to 25 grams per day from brocolli, green beans, and spinach.
you should be tapering off your carbs every week now…i’m guessing from looking at you… you should be around 50-70 grams per day right now…when you hit two weeks go to 40-60 and when we deplete you right before we load…you’ll be around 30-40. loading will be fun. we taper them off to “flatten” you out so you load like crazy and become full and dry…we will load the same time we take water away so no clycogen can get between your skin and your muscle…this will keep the skin thin and fill the muscle bellies like crazy…i hope this cleared some of the fog, bro
i’m prayin’ for ya !
Peanut butter contains monounsaturated oil - which is good for the metabolism, cholesterol levels, etc. Why drop it?
Tito: have lots of questions for you:
O.k so I am 15 days out today, I guess I should start cutting all salt out now. - does this mean no more tuna, what about steaks and chicken - is this still ok? (I never add any extra salt)
the protien I am using is a from optimum nutrition - it is a mix of protien isolate, cross filtered whey, and, whey peptides, it has almost no carbs at all. -I guess do I have to cut out drinking diet pepsi’s and cokes as well? and as far as plyometrics go I honestly don’t have the energy - I feel hypglycemic just walking from my school to the parking lot, never mind jumping around! Anyway my skin test the other day read 2.6% bf that is why I have reduced cardio - I am more concerned now with depleting water and carb loading at the end. So should I continue to do cardio as much as you say with this low of a reading?
So this is my plan for water drink lots of water - from saturday to wednesday and then carb up thursday and friday - Is this a good plan?
Archaic,
Basically, at 20 days out form comp. which p22 is, peanut butter is supplying him w/ 16 grams of total fat per tablespoon. I wouldn’t take this much in in a day unless they were essential fatty acids.
We also have pur sugar 3-5 grams and 7 total grams of high glycemic indexed carbohydrates. the fats are not essential and the protein is not very high quality
PB will, however, help one to regain their sanity after a show. i, personally at 2 jars the day of my last show
P-22,
They do make ultra low sodium tune. Dry as hell, but you do what ya gotta do. waring, do not eat it without water, you may choke to death.
LOL! JT I went looking for some of that stuff today and couldn’t find any. I was actually happy about that! Just bought more extra lean ground beef, 4 -1 littre cartons of eggwhites, some turkey breast, some shrimp, and some pikeral.
I was gonna buy some of that tuna in oil but I noticed its go SOY in it!
you are very lucky that you did not find that tuna. I think I am going to get some of those egg whites in cartons. I am so lazy when it comes to making eggs. You just put them in the microwave?