UB07 Diet and Supplement Plan

Diet and Nutrition
1

Hi All;

If anyone can comment on this plan or offer advice I’d appreciate it.

Stats:
5’10"
175 lb
~17%bf (7 site with cheap plastic calipers and a formula i found on this site)

Workout:
Cycle to school (2-3mi each way) 7 days a week. (Fasted state cardio, one way at least)

Monday - arms and shoulders
Wednesday - legs and abs
Friday - chest and back

Diet:
meal 1 - 3 eggs, cheddar cheese, spinach cooked in extra virgin olive oil. 1/2 cup pineapple, 1 apple or orange.

meal 2 - 1 cup cottage cheese, 1/2 cup berries (strawberry n raspberry), 1 banana

meal 3 - 1 scoop micellar casein in 2 cups milk

meal 4 - 1 scoop whey in H2O,

meal 5 - 1 cup whole milk yogurt and 1 apple or orange

meal 6 - 1 chicken breast over lettuce and spinach w/ a little dressing (good seasons made w extra virgin olive oil)

meal 7 - 1 cup shrimp cooked in olive oil/butter and veggies

breakdown (includes fish oil)

86g fat, 150g carbs, 210g protein : 2200 kcal/day

Supps:
just started HOT-ROX extreme. im trying to find an optimal dose. i feel warm with 2 capps

Creatine 5 g per day pre workout

fish oil 6-9 caps spread out

multi

Ok, so this is where I am at. Ive gotten a little too fat and atrophied over the winter months with school and lab work and all that stuff.

I only have a cell phone camera (lame, i know) so if i get a hold of a decent camera i’ll post pics asap.

My goal is to lean out a bit this summer somewhere near 10% bf or lower. I will use this to set up a good bulk after the summer.

2

I would really ditch and kind of body split training for a full body workout. Splits are great for putting on mass, but kind of suck for fat loss in my opinion.

I don’t know how much you ride, but 2-3 miles on a bike is like jogging 30 feet. Unless it’s uphill in 3 feet of snow like my grandpa’s ride to school.

Also, ditch the milk and mix your shake with water like a man. That’s about half your carb intake right there.

3

A_K,

Yea the cardio isnt all that much, also i think i underestimate the actual distance. i plan on checking w my car’s odometer tomorrow morning, but i prob need to do more cardio.

The milk w casein is consumed before i lift. is there any benefit to some carbs pre workout or do you think it is still a bad thing, aside from people disliking milk in general.

I was doing a split in the hopes of keeping or gaining some muscle but f*ck it, my goal is fat loss.

Thanks for the advice, ill implement it tomorrow.