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Author Topic: diet...hows it look?  (Read 598 times)
xandermerlin
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« on: April 16, 2013, 03:48:35 PM »

hey guys...bout 2 start an intense lean body diet n exercise program n was hoping
 i could get sum help, b it good or bad. im currently 6'0, 195lbs n holding around
21%bf. ill b taking Clen 2wks on, 2wks off with the EC stack (Primatene replacing
the Ephederine) in between for a 3mth cycle. the following is my diet outline:
diet is as follows:
Pre-workout
1 scoop whey protein
5g glutamine
5g creatine
1 serving hemo-rage
(total= p-24 c-0 f-4 kcals-132)
Post-workout
2 scoops whey protein
5g glutamine
5g creatine
8oz organic apple juice
(total = p-48 c-38 f-4 kcals-380)
Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
cup Ezekiel almond cereal (dry)
grapefruit
(total = p-42 c-56 f-12 kcals-492)
Meal 2
1 can tuna/oil light
1 cup basmati brown rice
(total = p-56 c-44 f-17 kcals-559
Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
(total = p-54 c-5 f-16 kcals-407)
Meal 4
6oz steak
1 cup asparagus
(total = p-55 c-5 f-14 kcals- 366)
Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
(total = p-40 c-17 f-18 kcals-390)
Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

well there u have it in a nutshell. as i mentioned above, any critique, good or bad, will b
more than greatly appreciated. thanx n i hope u guys can lend me a helping hand...
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Rudee
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« Reply #1 on: April 16, 2013, 07:43:48 PM »

Not every responds the same to a given eating plan.  I would recommend you give it a shot and let the mirror be the ultimate decider as to whether or not you need to change things or not.   
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wild willie
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« Reply #2 on: April 22, 2013, 11:41:41 AM »

Not every responds the same to a given eating plan.  I would recommend you give it a shot and let the mirror be the ultimate decider as to whether or not you need to change things or not.   
solid advice
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BigCyp
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« Reply #3 on: April 23, 2013, 03:29:34 AM »

hey guys...bout 2 start an intense lean body diet n exercise program n was hoping
 i could get sum help, b it good or bad. im currently 6'0, 195lbs n holding around
21%bf. ill b taking Clen 2wks on, 2wks off with the EC stack (Primatene replacing
the Ephederine) in between for a 3mth cycle. the following is my diet outline:
diet is as follows:
Pre-workout
1 scoop whey protein
5g glutamine
5g creatine
1 serving hemo-rage
(total= p-24 c-0 f-4 kcals-132)
Post-workout
2 scoops whey protein
5g glutamine
5g creatine
8oz organic apple juice
(total = p-48 c-38 f-4 kcals-380)
Meal 1: (1hr after post-workout meal)
6 egg whites 2 whole
cup Ezekiel almond cereal (dry)
grapefruit
(total = p-42 c-56 f-12 kcals-492)
Meal 2
1 can tuna/oil light
1 cup basmati brown rice
(total = p-56 c-44 f-17 kcals-559
Meal 3
8oz chicken or turkey
1tbsp organic coconut oil
1 cup asparagus
(total = p-54 c-5 f-16 kcals-407)
Meal 4
6oz steak
1 cup asparagus
(total = p-55 c-5 f-14 kcals- 366)
Meal 5
Plain greek yogurt
2tbsp natural peanut butter
1 scoop whey protein
(total = p-40 c-17 f-18 kcals-390)
Total caloric intake
Protein- 319g (kcals-1276)
Carbs- 165 (kcals-660)
Fat- 85 (kcals-765)
Total- 2701

well there u have it in a nutshell. as i mentioned above, any critique, good or bad, will b
more than greatly appreciated. thanx n i hope u guys can lend me a helping hand...

Personally I would say overall calories are too high. Yes you are 6ft, 195 pounds BUT because you're sitting at 21% bodyfat, your lean bodyweight is more like 175-178 pounds so you need to work out your calorie needs from that start point, not your current weight.

You may find that between 2200-2400 is more accurate for you to have a weekly deficit of 3000-3500 kcals (a pound of fat burned potentially)

HOWEVER, the ECA and Clen will affect these figures and if you want to get the most out of these compounds don't waste them by only burning off excess calories rather than excess fat!

Hope it goes well - pm me if you need any pointers along the way.
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dj181
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« Reply #4 on: April 23, 2013, 03:38:00 AM »

agree with cyp that your cals are too high

i'd start at 2300 or maybe even 2100

and you can take the protein down to 1 gram per pound of bodyweight IMHO

also as you go along and get leaner and start losing bodyfat you'll have to take the cals down again even further to keep losing and continue getting leaner
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