Quote:
Originally Posted by CPA37710T
hi Squealer:
regarding diet i keep it pretty clean and balanced
meal 1:
Whey + plain oats (i change this one sometimes for 6 egg whites 1 yolk)
animal pak
CLA
carnitine
musclepharm shred matrix
Meal 2:
brown rice
lentils or any grain or salad no dressing
lean protein source (no fat, pinch of salt or no salt, no sauce)
Workout time
Musclepharm Assault Preworkout
Scivation Xtend while working out
(i wake up pretty late i work during the night)
post workout:
Plain Yogurt + almonds or walnuts
Meal 4
whatever is leftover from the uncle ben rice i ate in the afternoon (its the 90 second package instant rice)
salad or grain again (smaller portion than the afternoon meal)
Meal 5
lean protein source only
sometimes a salad again no dressing, no croutons
Meal 6
Casein Protein
i really doubt im exceeding my calories!, ohh! and i forgot to include i added the lifting session cause ive been stalled for a month already in the 172 pound limbo!
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There are a few people here who are a lot more knowledgeable than me.. but who knows if they'll chime in so take everything with a grain of salt. I do however, own a gym and deal with this every single day.
I dont know anything about you or how many calories you need a day. Could be 6000 to maintain, could be 2500. That is a very critical thing to know. Don't really know exactly how many calories you are burning a day through exercise, the level of intensity, the workout types etc (i mean you could be doing light circuit training with weights or lifting heavy, focusing on heavy compound lifts like legs, dead lifts, bench etc)
If you hit a plateua, you still need to look to diet. You can power through it often by adding more and more exercise - but the cost can be severe are you start losing an increasing amount of muscle as you do. When you push harder and harder as your body weight gets lower like that, you can find up to almost 1/2 of your weight loss being lost muscle mass.
Diet
Diet
Diet
Make sure the macro nutrient ratios are in check (30/50/20 or whatever baseline you start with)
Make sure you are eating balanced meals (I dont' see fat)
Play with fat/carb ratios (i dont see fats)
Be consistent with diet and those changes and you'll find what works.
When it comes to weight loss and sports nutrition, fat is not the enemy and often too little fat is the problem.
If you're choice is to lose more weight by doing more exercise, you're going to find yourself simply doing more harm to your body, more damage to joints, experience greater muscle loss, diminished ability to recover (you're not eating for added exercise) etc.
If you play with diet and get it dialed in and be fanatically consistent, you won't need to do more exercise - but if i was going to do more exercise, it would be light cardio... not more resistance training.