Those DAMN Carbs!

[bigragu]

Looking for any help I can get from all of you...Here's my scenario: I'm 36 and have been training 4-6 days a week since I was 11 years old. I'm 5'10", 225lbs @ bodyfat of approx. 19%. I have been doing cardio approx. 4-5 days a week, until about 1 month ago when my right knee bothered me a bit, however it feels much better now and I will be back on cardi regime on Monday. My Training & Cardio Schedule is as follows:

Training:
4 days On, 1 day Off
Day 1: Chest, Calves, Abs
Day 2: Back, Delts, Forearms
Day 3: Biceps, Triceps, Calves, Abs
Day 4: Thighs, Hams, Forearms
25-30 sets per Bodypart, 6-15 reps pyramid

Cardio: ( Starting back on Monday )
30 mins, varying intensity 5 x week, first thing in the Morning on an empty stomach.

Current Nutrition Plan: ( This is where I need help )
7:00 a.m. - 30 mins Cardio
7:30 a.m. - 2 Scoops ON Protein Shake w/ water; 1000 mg. Vit. C.
9:30 a.m. - 4 oz. chicken w/ 3 eggs, 3 oz. potatoes, 2 slices wheat toast
1:30 p.m. - 6 oz. chicken or beef teriyaki, 1/2 cup white rice, small salad
4:30 p.m. - Workout
6:30 p.m. - 2 piece chicken breast, 1/2 cup white rice, 1/4 cup beans, tossed green salad, 1000 mg. Vit. C.
9:00 p.m. - 2 Scoops ON Protein Shake w/ water

Either I am wayy too carb sensitive, or this plan has too many carbs, because I can't seem to lose any bodyfat which seems to find it's way to my ass!

Any help any of you can give is much appreciated. My waist is approx. 36, however I would like to be @ bodyweight of 195 with waist closer to 32. Thanks in advance.

BigRagu

[Arnold jr]

Cardio: ( Starting back on Monday )
30 mins, varying intensity 5 x week, first thing in the Morning on an empty stomach.

Current Nutrition Plan: ( This is where I need help )
7:00 a.m. - 30 mins Cardio
7:30 a.m. - 2 Scoops ON Protein Shake w/ water; 1000 mg. Vit. C.
9:30 a.m. - 4 oz. chicken w/ 3 eggs, 3 oz. potatoes, 2 slices wheat toast
1:30 p.m. - 6 oz. chicken or beef teriyaki, 1/2 cup white rice, small salad
4:30 p.m. - Workout
6:30 p.m. - 2 piece chicken breast, 1/2 cup white rice, 1/4 cup beans, tossed green salad, 1000 mg. Vit. C.
9:00 p.m. - 2 Scoops ON Protein Shake w/ water



BigRagu

*Drop the morning shake and replace with "real" food, egg whites and oats are a good choice.
*Start eating more frequently, you have some huge gaps in between your meals.
*If losing weight is your priority, I'd drop the bread and potatoes all together. Stick with oats and brown rice as your main carb source, maybe some sweet potatoes now and again...and yes there is a difference between sweet and regular potatoes.
*Start cycling carbs, don't stick with the exact same thing day in and day out, your body will get used to it.
*Last off, everyone is different, perhaps you may have to do a little more cardio. Don't get in the mindset that 30min 5x wk is all you're going to do, if more is needed, well, then do more.

[bigragu]

Thank you Arnold for you advice - I will definitely take it to heart and make the necessary changes. Would it be ok to keep the white rice for my post-workout meal as a high glycemic carb source? Thanks again.

[BigIronMike25]

white rice is okay Post WO for a high glycemic carb...however i feel that a liquid high glycemic carb works better and is more convenient to boot.....i prefer a shake with 40grams protein and 80grams dextrose (bulking)....or a shake with 40 grams protein with 40grams dextrose (cutting)...the white rice just takes too long to digest thereby glycogen stores are depleted that much longer

Thank you Arnold for you advice - I will definitely take it to heart and make the necessary changes. Would it be ok to keep the white rice for my post-workout meal as a high glycemic carb source? Thanks again.

[Arnold jr]

white rice is okay Post WO for a high glycemic carb...however i feel that a liquid high glycemic carb works better and is more convenient to boot.....i prefer a shake with 40grams protein and 80grams dextrose (bulking)....or a shake with 40 grams protein with 40grams dextrose (cutting)...the white rice just takes too long to digest thereby glycogen stores are depleted that much longer

Agreed, pure dextrose is the way to go post training.

[bigragu]

What brand would you recommend for a postworkout protein shake? I currently use Optimum Nutrition's 100% Whey to fullfill my protein requirement, and I used to use Optimum's AfterMax product for my post-workout shake prior to switching back to my post-workout meal of Chicken, white rice/beans & salad. I've heard that ON"s 100% Whey is only protein Isolate and it need's to be casein. Recommendations would be very helpful. Thanks again.

[Arnold jr]

Prolab Whey Isolate, good powder as far as nutritional breakdown...taste is mediocre.