RichDC2
06-25-2012, 09:20 PM
Hello all glad to be here.
I am interested to do a show in about a year or so and I would like to do a trial run of a diet to see if it is something iI want to do. I have been training on and off for over 20 years but until recently I realized how long I have been with bad form and ego lifting with the injuries to prove it, and never really made drastic changes in my physique other than strength. I am really serious about making changes (turning 38 next week) and need help with the diet. I recently ended an HRT cycle where I tried to capitalize on it bytraining hard and eating clean. I went from 225lbs to 250 at about 20%BF in 14 weeks this was my first time on any type of hormones. I was eating roughly 4000-5000 cals from nothing but chicken,steak,eggs,rice and oatmeal over 7 meals with 2 of them being shakes I now have lowered the Cals to about 2,000 over the last 3 weeks consisting of
cardio 30 min medium intenity 4x a week
Meal 1: 8eggs w/ 2 yolks, half a cup of oatmeal, 1 banana, 1tbsp olive oil, 2000mg fish oil
Pre training 1 scoop Isopure whey
Train
Post traing 1 scoop Isopure whey, 1 bottle gatorade 5-10 gr of glutamine
Meal 2: 5-8 oz of chicken breast or steak 3/4 cup rice 2000mg fish oil
Meal 3: 2 scoops Isopure whey
Meal 4: 5-8 oz of chicken, 2 tbsp natural PB 1 tbsp olive oil 2000 mg fish oil
Meal 5: 2 scoops Cassien protien 5-10gr of glutimine
I have dropped down to 242lbs over the last 3 weeks
My training style is HIT training 4 days over 7. 2 on 1 off 1 on 1off 1on 1off repeat.
short term goal is 210 ish at around 10%
What changes should I make? Thank You for your time!
I am interested to do a show in about a year or so and I would like to do a trial run of a diet to see if it is something iI want to do. I have been training on and off for over 20 years but until recently I realized how long I have been with bad form and ego lifting with the injuries to prove it, and never really made drastic changes in my physique other than strength. I am really serious about making changes (turning 38 next week) and need help with the diet. I recently ended an HRT cycle where I tried to capitalize on it bytraining hard and eating clean. I went from 225lbs to 250 at about 20%BF in 14 weeks this was my first time on any type of hormones. I was eating roughly 4000-5000 cals from nothing but chicken,steak,eggs,rice and oatmeal over 7 meals with 2 of them being shakes I now have lowered the Cals to about 2,000 over the last 3 weeks consisting of
cardio 30 min medium intenity 4x a week
Meal 1: 8eggs w/ 2 yolks, half a cup of oatmeal, 1 banana, 1tbsp olive oil, 2000mg fish oil
Pre training 1 scoop Isopure whey
Train
Post traing 1 scoop Isopure whey, 1 bottle gatorade 5-10 gr of glutamine
Meal 2: 5-8 oz of chicken breast or steak 3/4 cup rice 2000mg fish oil
Meal 3: 2 scoops Isopure whey
Meal 4: 5-8 oz of chicken, 2 tbsp natural PB 1 tbsp olive oil 2000 mg fish oil
Meal 5: 2 scoops Cassien protien 5-10gr of glutimine
I have dropped down to 242lbs over the last 3 weeks
My training style is HIT training 4 days over 7. 2 on 1 off 1 on 1off 1on 1off repeat.
short term goal is 210 ish at around 10%
What changes should I make? Thank You for your time!