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I have done tons of research on here and have gotten excellent advice from everyone in the past and had great results... but i have never gone on an EXTREME cutting diet... according to my tanita scale lol i am at 12% bodyfat, i am actually pretty lean, i can see my abs only when flexed though and i want to be able to see them ALL OF THE TIME... i know that the most important factor is consistency and I am pretty disciplined so here is my regiment:
Cardio: I do a 3 day on 1 day off cycle with the first two days on being low intensity (heart rate around 125-135) on a treadmill 35-40 minutes and the third day is HIIT with either jumping rope or sprints 7-8 sets... cardio is done first thing in the morning on an empty stomach
Training: A Full body workout on every Monday, Wednesday and Friday evening in the 10-12 rep range to keep the muscles pumped, and afterwards a post workout shake of malto and whey (would the malto have any possibility of being stored as fat here since they are high GI carbs consumed after 7 pm?)
Meals:
Meal 1: 8 egg whites, onions and fat free cheese, 3/4 cup oatmeal, multivitamin
Meal 2: This one is tough with work so i usually have an ISS Research Pro42 bar or MHP Up Your Mass shake (both have around 42-45 grams of protein and 1g and 3 grams of sugar respectively)
Meal 3: This is usually either Turkey breast or Fish and 3/4 cup Brown rice
Meal 4: Extra Lean ground beef patti and some veggies (brocolli and coliflower) with BCAAs
Meal 5: Ostrich meat snack or beef jerkey (no carbs) with some mixed nuts (almonds and peanuts)
Meal 6: 2 scoops of ON Whey and 1 tablespoon natural peanut butter immediately before bed
I just started about a week ago and follow it to the T, and like I said my goal is to look like a walking anatomy chart.. are there any tips i should know or supplements that would be beneficial to take or if anyone can tell me if there are maybe better things I should be eating or share some diets or regiments that have worked beautifully for them I would be ever so grateful... and as always I am trying to conserve as much muscle as possible
Cardio: I do a 3 day on 1 day off cycle with the first two days on being low intensity (heart rate around 125-135) on a treadmill 35-40 minutes and the third day is HIIT with either jumping rope or sprints 7-8 sets... cardio is done first thing in the morning on an empty stomach
Training: A Full body workout on every Monday, Wednesday and Friday evening in the 10-12 rep range to keep the muscles pumped, and afterwards a post workout shake of malto and whey (would the malto have any possibility of being stored as fat here since they are high GI carbs consumed after 7 pm?)
Meals:
Meal 1: 8 egg whites, onions and fat free cheese, 3/4 cup oatmeal, multivitamin
Meal 2: This one is tough with work so i usually have an ISS Research Pro42 bar or MHP Up Your Mass shake (both have around 42-45 grams of protein and 1g and 3 grams of sugar respectively)
Meal 3: This is usually either Turkey breast or Fish and 3/4 cup Brown rice
Meal 4: Extra Lean ground beef patti and some veggies (brocolli and coliflower) with BCAAs
Meal 5: Ostrich meat snack or beef jerkey (no carbs) with some mixed nuts (almonds and peanuts)
Meal 6: 2 scoops of ON Whey and 1 tablespoon natural peanut butter immediately before bed
I just started about a week ago and follow it to the T, and like I said my goal is to look like a walking anatomy chart.. are there any tips i should know or supplements that would be beneficial to take or if anyone can tell me if there are maybe better things I should be eating or share some diets or regiments that have worked beautifully for them I would be ever so grateful... and as always I am trying to conserve as much muscle as possible
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