My promis to myself with your help...

[NewbieChris]

I am going to recruit a trainer for this as well. I am going to set up the perfect diet, cardio, and lifting routine for me. I am going to start posting daily this Sunday evening for 3-4 weeks. The idea being setting up what exercise I did and what I ate when and for how long.

That being said I want to see what everyone thinks in terms of meal composition. I would like to consumer 2300 calories per day. My goal is to drop about 1.5lb a week, hopefully having the majority of that being fat. My intention is 4 days of morning cardio for 45-60 minutes and one day of biking about 30 miles. I am also highly active because of the volunteer work I do. Finally, I lift, of course. Questions or comments and help are appriciated.

[Stonecold54]

I personally wouldn't set a weekly goal of weight loss... standardized photos are a better lead to follow (if you don't know how to standardize a photo look it up)

[dna9488]

Thats good news Chris that you want to help yourself. You have my support bro. BEST OF LUCK TO YA.

[fog_hat1981]

Active Cardio

[YellowJacket]

Originally Posted by fog_hat1981

Active Cardio

I need a link to Passive Cardio.

[THE BOUNCER]

Originally Posted by YellowJacket

I need a link to Passive Cardio.

bwahahahhaa. that was awesome.

[THE BOUNCER]

Originally Posted by NewbieChris

I am going to recruit a trainer for this as well. I am going to set up the perfect diet, cardio, and lifting routine for me. I am going to start posting daily this Sunday evening for 3-4 weeks. The idea being setting up what exercise I did and what I ate when and for how long.

That being said I want to see what everyone thinks in terms of meal composition. I would like to consumer 2300 calories per day. My goal is to drop about 1.5lb a week, hopefully having the majority of that being fat. My intention is 4 days of morning cardio for 45-60 minutes and one day of biking about 30 miles. I am also highly active because of the volunteer work I do. Finally, I lift, of course. Questions or comments and help are appriciated.

Chris, glad you made the choice to help yourself. I hope you stick with it.

I think you have a little to much cardio planned at the start. I would start with 3 days of cardio a week, (Mon, Wed, Sat) 40 min each session.

you don't want to over do that cardio, can have an opposite effect of what you are looking for in terms of metabolism.

[Mr incredible]

I've been adding 20 mins eliptical or bike after my workouts which are 3-4 times a week for about 2 months now and I've seen noticeable bodyfat loss with no loss of strength or size. Shows how little you need to to

[NewbieChris]

Originally Posted by fog_hat1981

Active Cardio

I read your post, but do you think that is the best diet? I am willing to make this strict diet my first priority.

[NewbieChris]

As for the cardio, the bike ride is something that I have been doing for years with my unlce and we are currently training for an 80 mile ride from Philadelphia to the Jersey shoreline, so would like to keep that up. As for the rest, if I drop it to 3 days a week at 25 minutes would that be okay?

[THE BOUNCER]

Originally Posted by NewbieChris

As for the cardio, the bike ride is something that I have been doing for years with my unlce and we are currently training for an 80 mile ride from Philadelphia to the Jersey shoreline, so would like to keep that up. As for the rest, if I drop it to 3 days a week at 25 minutes would that be okay?

30 min sessions at minimum.

[fog_hat1981]

Originally Posted by NewbieChris

I read your post, but do you think that is the best diet? I am willing to make this strict diet my first priority.

My point is that you have yet to truly stick to anything - B has been after you since you joined the board and all you do is come up with excuses - I have nothing against you but if you want help you almost have to *earn* it in a sense....

[NewbieChris]

Yesterday and today have been stressful because of diet planning. Its so hard to find an accurate source for nutrition information. From that here is what I ate today and when:

2 whole omega 3 eggs
6 large egg whites
1 cup of oatmeal (cooked)
for a grand total of 410 calories @ 9:05 am

6 oz chicken cooked on the stove with olive oil and seasoning
1 red potato
6 leaves of lettuce, 1 cup of spinach
total of 380 cal @ 12

6 oz chicken
1 cup rice
5 oz of brocolli
380 cal @ 3

6 oz steak (london broil)
1 cup rice
5 oz of brocolli
380 cal @ 6

6 oz chicken cooked on the stove with olive oil and seasoning
1 red potato
6 leaves of lettuce, 1 cup of spinach
total of 380 cal now

thats a total of 1915 to this period in time, unless I have miscalculated the nutrient contents. I'm going to eat another small 150 calorie meal before bed.

The meal plan I have for the week is:

8 am
2 whole omega 3 eggs
6 large egg whites
1 cup of oatmeal (cooked)
for a grand total of 410 calories

11 am
6 oz chicken
1 cup rice
5 oz of brocolli/asparagus/beans
380 cal

2pm
6 oz chicken
1 cup rice
5 oz of brocolli/asparagus/beans
380 cal

5pm
6 oz steak (London broil)/Pork
1 cup rice
5 oz of brocolli/asparagus/beans
380 cal

7:30
PWO
8oz grapefruit juice
2 scoops whey
280 cal

8:15
6 oz chicken
1 cup rice
5 oz of brocolli/asparagus/beans
380 cal

9:45 pm
1 tbsp nat pb
1 apple
180 cal

The meats might change, but if it says chicken it will be a lean meat like chicken or fish. That brings me to appx. 2400 calories drinking only water.

[THE BOUNCER]

looks pretty good chris. just remember that you wont see any change if you only eat like this for a week and then go back to your old ways. you have to eat like this EVERYDAY.

2 things that i dont like in your meal plan for the rest of the week. the grapefruit juice in your PWO shake. acid and protein powder dont really work together very well. better off with a none acid type drink like apple juice and better yet, maltodextrin or dextrose or waxy maize.

the other thing i dont like is your last meal. sugar in the last meal is a no no. cut the apple and add in 2 scoops of protein powder (ceasin) or cottage cheese.

[fog_hat1981]

There you go bro - way better and since you came up with it on your own it will help you learn much better (I'm somewhat proud of ya btw )...

I'm with B PWO though - drop the juice as it won't do what you're hoping it will - stick with malto/dextrose mix (or vitargo etc)....

However - for cutting I would avoid cottage cheese or peanut butter at night - just eat a piece of chicken or lean steak and some vegetables - nothing else IMO......

Good job - now keep it up and don't disappoint yourself by making excuses of why you can't when you should be making excuses for why/how you can....

[THE BOUNCER]

Originally Posted by fog_hat1981

Good job - now keep it up and don't disappoint yourself by making excuses of why you can't when you should be making excuses for why/how you can....

i like that. no more BS chris.

[NewbieChris]

Today sucked ass. My car overheated and the back of the seat fell off. I just bought replaced the fucking cooling system. I hate today, however to my knowledge I have stuck to my diet and timing. I just had my shake that you guys hate and I will be eating at 8:15. I will have to wait until next week to get the malto/dextrose, etc. As for the 'excuses', I just don't think you understand how important it is for me to just drop something, that is to me more important, and eat.

[dna9488]

Originally Posted by NewbieChris

Today sucked ass. My car overheated and the back of the seat fell off. I just bought replaced the fucking cooling system.

Blown Head Gasket or on the verge of blowing?????

Thermostat bad???

Sensor turning on Radiator fans has gone bad???

[NewbieChris]

Last night I had to combine my two meals because I had to go with the truck driver to my mechanic. Today I ate my pre-workout meal 30 minutes late because my mom was late picking me up. Other than that consistent.

[THE BOUNCER]

Originally Posted by NewbieChris

Last night I had to combine my two meals because I had to go with the truck driver to my mechanic. Today I ate my pre-workout meal 30 minutes late because my mom was late picking me up. Other than that consistent.

DON'T COMBINE MEALS! eating to much at one time is just stored as fat. i would rather see you eat 1 meal and then be hungry for a bit. never eat to much at 1 sitting when cutting. serves no purpose besides putting on fat.

[redsquirrel]

Originally Posted by NewbieChris

Today sucked ass. My car overheated and the back of the seat fell off. I just bought replaced the fucking cooling system. I hate today, however to my knowledge I have stuck to my diet and timing. I just had my shake that you guys hate and I will be eating at 8:15. I will have to wait until next week to get the malto/dextrose, etc. As for the 'excuses', I just don't think you understand how important it is for me to just drop something, that is to me more important, and eat.

Hey listen- no matter what- stick with it. The biggest challenge of this whole nutrition thing is PREPARATION. Cook all of your food in advance; usually teice a week. 2 times a week is better because then you can't make excuses like you ran out of food. Pack each meal in a cooler every day. I always pack my breakfast lunch and 3rd meal the night before work.

And absolutely do not combine meals. 700 or 800 calories is absolutely way too many to consume at any meal- no matter what you are eating.

In regards to your overall diet, it looks pretty good. However, in addition to the previous comments made, I think some additional changes are necessary. You need to drop any carbs after 6pm if you are hoping to lose weight. You have 2+ meals with over 100 carbs after 6pm. I understand you are going to the gym later in the day, but you've already given your body plenty of carbs with the previous meals. Double your veggies at those meals in place of those carbs

[redsquirrel]

Originally Posted by NewbieChris

Last night I had to combine my two meals because I had to go wit