wanna get leaner for summer

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Forkboy

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i need your adivce with my diet i will be starting this by monday.
my stats is:
height: 6'1
weight 220lbs
bf: idk maybe around 14 or 15

meal 1
1 cup of oatmeal
9 eggwhites 1 whole egg this are large eggs

meal 2
pre workout shake
2 scoops of it and a teaspoon of creatine

(WORKOUT) and 30 mins cardio with stationary bike on sunday's i play basketball around 3 games

meal3
post work out shake
2scoops of whey and a teaspoon of creatine

meal 4
chicken breast 250 grams
1 small sweet potatoe

meal 5
chicken breast 250 grams
1cup cooked brown rice

meal 6
chicken breast 250 grams
veggies a bowl with mayolite to taste

meals 7
180 grams of can tuna
1 slice of wheat bread


this is what i eat during my off days in the gym regardless to those protein shakes
 
anyone? im starting this out by tomorrow advice pls bad and good comments is fully appreciated
 
]meal 1
1 cup of oatmeal
10 eggwhites.
1g of fish oil

meal 2
3 slices of whole wheat bread

2 scoops of ( 0 CARB ISOLATE ) +1 TBSP OF NATTY PB and a teaspoon of creatine

(WORKOUT) and 30 mins cardio with stationary bike

meal3
post work out shake
2scoops of ( 0 CARB ISOLATE) and a teaspoon of creatine
50g of waxy maize or vitargo

meal 4
chicken breast 250 grams
250G potato

meal 5
chicken breast 250 grams
1.5 ounces of peanuts, or cashews

meal 6
chicken breast 250 grams
veggies 1 tbsp of olive oil


add one gram of fish oils to meals 4 n 6...THATS A START SINCE U GOT PLENTY OF TIME...
 
and oly wat is the replacement of this waxi maize and vertigo cant get it here any. is white bread ok?
 
any simple carb will do for pwo..( or any carb for that matter) just make sure you hit the micros correctly....6 meals is more than enough..remember thats just a start..you gonna have to adjust cals and cardio time as you go along or hit plateau.
 
Forkboy said:
hahaha i wanna have those legs of yours
Click to expand...
That's a lofty goal you set there fork.... how many years of discipline, intense workouts and strict attention to diet do you think it took OLY to get there?

OLY gave you spot on advice. I would have kept that one whole egg in there to raise the overall amino profile. But then again, I never had the abs nor the definition that OLY has, so I would follow his advice to the decimal point! ;)
 
yeah mr benz its one of hella decepline. i know its lofty but like wat i said time is young i never mis work outs even holiday my diet is good i hope i can get there only time wil tell
 
What is 0 carb isolate? a type of protein without carbs?
Also, what is the waxy maize and/or virtargo stuff?
And most creatine I see is loaded with sugar, how does one get around this?
 
mrhtbd said:
What is 0 carb isolate? a type of protein without carbs?
Also, what is the waxy maize and/or virtargo stuff?
And most creatine I see is loaded with sugar, how does one get around this?
Click to expand...

Google WAXY MAIZE OR VITARGO..as far as 0 carb isolate , you can have this...i prefer vanilla tho but then again i hardly drink shakes when dieting hard.
 
thats the one i use. its taste like nothing the taste is worthless but the result is amazing. but i only eat simpol carbs on my post work out
 
add 1 tbsp of natty pb and packet of Stevia Balance it tastes like heaven ,brotha
 
yes i do. i made my own peanut butter i roast 3 kilos of peanuts and i will go to market and grind them witouth sugar and oil all natural taste so good
 
this pic is from 14 weeks out at 172 or so im 167 now and 7 weeks out from my show. my diet is as follows:
Breakfast: cup oatmeal,7 egg whites and 1 cooked egg.also take animal pak and 1 tsp of flaxseed oil
meal 2: 8 oz of chicken and 1 cup of brown rice or 1 sweet potatoe.
MEAL 3: same as meal 2 might have lean steak.
meal 4: 6 oz of tilapia and 6 oz of chicken and 10-12 asparagus spears or small veggie salad.
meal 5: same as meal 4
Meal 6: usually 4 egg whites and cooked egg.
always after my workout i drink my protein shake and take bcaa pills. thoughout the day i consume about 3-4 servings of glutamine and also take more flaxseed pills and liver pills.
any help i can get on diet will help tremendously. im very lean right now but i know i can be better just have to keep my size so any suggestions on what i can fix or change just let me know. oh and the picture is not my best shot ill be putting more up of me this far out i have changed alot since this pic just having trouble gettin them downloaded
 

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i stick with 2 protein shakes cant eat all 6 solid meals at all. makes me wanna puke
 
2 protein shakes daily are aight...just dont do more than 2 daily...your body will burn more cals by digesting real -solid food,and your metabolism will be more active, among other things .. make it work..remember, shakes are just supplementation ,real food is where is at.
 
yeah i always have a shake within 15- 30 mins after workout then i eat the rest of the time i have found out my body responds better to that
 
im 5 1/2 weeks out from the show now should i be changing anything up yet or wait till bout 2 weeks out to change up some?
 
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