This is how I am doing it !
I know I post criticisms of other peoples diets, so here is my diet.
Right now I am around 30% bodyfat (bodyweight is a closely guarded secret but those who are good at maths can work it out) - so one obese mother ..... thats what 4.5 years out due to injury and being a stupid arse does to you - no excuses.
However since October 2010 I have lost 36lbs so its not all bad.
In addition to the diet, I have 1g dha/epa capsule a day, plus Spirodex, Lipo 6 black, forskolin, yohimbine, l-carnitine, arginine, vit d plus individual vits and minerals - which I do cos I like to not because its better than a multivit!
plus I add around 20g-30g glutamine a day to my shakes Breakfast
5 egg whites, 1 whole egg
25g whey in water
Saturday: 35g polenta, 1slice cheese in addition 10:00-10:30am
1 x Protein Shake
I vary this to provide 50g protein and between 15-30g carbs or no carbs depending how I am feeling that day, 12:30-1:00pm
175g cooked chicken, salad/veg, 50g rice/ 170g raw sweet potato Pre-workout
: – N.O. Explode, 5g leucine Post-workout
: 25g whey in water, 5g leucine, 5g bcaa’s, 10g glutamine 5:30pm
175g cooked chicken salad, 50g rice/170g raw sweet potato
1x protein shake/protein bar
Again I vary this, but usually its a blend with as few carbs as possible
post 9:00pm 25g beef jerky allowed
I usually go to bed at 11:30 so I can get a little peckish before bed so this is snack and I like the sodium because my diet is pretty low sodium generally
1x Saturday per month – cheat meal, every other saturday is steak instead of chicken
With meals I will have 1 tablespoon of salad dressing, I mix up low fat dressings, I also have 1 or 2 tablespoons of sauce (usually BBQ of some sort) on my chicken meals
And I eat 1 bag of salad a day or equivalent in veg - salad is easier
Totals Approximately: 150g Carbs, 400g protein – fat <35g
2525 Calories per day
2g per lb of lean mass in protein :)
At the moment I do 40mins steady state cardio post workout, but will change that to 40 mins pre breakfast when I have my garage cleared out later this month.
Training - I am back in the gym after stomach surgery and losing all of February and March - so I trained for December, and January - had 2 months off and am back - with the following split
Mon: arms - big time lagging body part.
Tues: shoulders - with pump sets for triceps
Thurs: chest - with pump sets for bis
Abs are done every workout; calves with legs.
I am a volume trainer so 20 sets or more per bodypart, 8-12 or 8-15 reps for my working sets and like doing a lot of drop sets!