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Every once in a while I like to step back and totally revamp my way of thinking about my diet and give it an overhaul.. My BMR is 2793.. subtract 500 from it to equal 2293 calories to lose 1 lb of fat per week. (Wanting to lean out a little more) Looking for suggestions, diet/training tweaks that would help me. (Thanks bouncer, i used your diet for calculations :D)
10am Meal 1: : 3 whole eggs, 1 scoop protein, 1 1/4 cup oatmeal 1 multivitamin
Protein 50, Carb 70, Fat 14
2pm Meal 2: : 1 1/2 cup brown rice, 7 oz chicken breast, Broccoli, 6 Fish Oil Caps
Protein 50, Carb 65, Fat 6
6pm Meal 3: 7 oz sweet potatoes, 7 oz chicken breast, 1Tblspoon Extra Virgin Olive Oil
Protein 50, Carbs 60, Fat 15
10pm Meal 4: 1 scoop protein, 3 whole eggs
Protein 42, Fat 14
2am Meal 5: 1 scoop whey, 1 scoop casein, 2 Tblspoon natural PB
Protein 50, Fat 15
As far as training, any suggestions as to the timing of my training or when to do cardio and when to lift? My lifting will probably be something like:
Session 1: Chest/Shoulders/Abs (Bench, Flyes, Lateral Raises, Crunches, Hanging Leg raises)
Session 2: Back/Traps/Calves (Rows, Pulldowns, Shrugs, Calve raises)
Session 3: Arms/Abs (Barbell curls, Hammer curls, Skull crushers, Rope pulldowns, Crunches, Hanging Leg raises)
Session 4: Quads/Hamstrings/Glutes (Squats, Leg Curls, Leg Extensions)
Much much appreciation in advance for any help.
10am Meal 1: : 3 whole eggs, 1 scoop protein, 1 1/4 cup oatmeal 1 multivitamin
Protein 50, Carb 70, Fat 14
2pm Meal 2: : 1 1/2 cup brown rice, 7 oz chicken breast, Broccoli, 6 Fish Oil Caps
Protein 50, Carb 65, Fat 6
6pm Meal 3: 7 oz sweet potatoes, 7 oz chicken breast, 1Tblspoon Extra Virgin Olive Oil
Protein 50, Carbs 60, Fat 15
10pm Meal 4: 1 scoop protein, 3 whole eggs
Protein 42, Fat 14
2am Meal 5: 1 scoop whey, 1 scoop casein, 2 Tblspoon natural PB
Protein 50, Fat 15
As far as training, any suggestions as to the timing of my training or when to do cardio and when to lift? My lifting will probably be something like:
Session 1: Chest/Shoulders/Abs (Bench, Flyes, Lateral Raises, Crunches, Hanging Leg raises)
Session 2: Back/Traps/Calves (Rows, Pulldowns, Shrugs, Calve raises)
Session 3: Arms/Abs (Barbell curls, Hammer curls, Skull crushers, Rope pulldowns, Crunches, Hanging Leg raises)
Session 4: Quads/Hamstrings/Glutes (Squats, Leg Curls, Leg Extensions)
Much much appreciation in advance for any help.
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