Kain81
06-08-15, 1:14 pm
Hey all - stats and info are as follows:
Age: 33
Weight: 190
Height: 5'10"
BF: 10.8%
Maxes
Bench: 365
Squat: 405
Dead: 460
I'm currently attempting to get down to 8% BF
Below is an extremely detailed breakdown of my meals and work out - please critique.
7:30am
40g whey isolate, 1 cup 2% milk
UA Cuts
8:30 am
1 full hard boiled egg, 2 hard boiled egg whites
Cup black coffee
9:30 am
1/2 chicken breast
1/4 cup quinoa/black beans (low sodium) mixed
1/2 cup broc
10am - apple / Animal Pak
10:30am
1/2 chicken breast
1/4 cup quinoa/black beans (low sodium) mixed
1/2 cup broc
11:45am
Preworkout
1500mg L Taurine
5g Creatine Mono Hydrate
Noon-1:15 work out (details on that below)
Elctrolyte Stamina Power Pak during w/o
1:30pm
40g Whey Protein w/ water
1000mg L Taurine
5g Creatinve Mono Hydrate
2:00 - Animal Cuts
2:30pm
1 piece Cod
1/2 cup broc
3pm - banana
Cup Black Coffee
6pm: Chicken or Ground turkey
something green
16oz 2% milk
8pm - nightly light work out (outlined below)
10pm - 1 cup low sodium cottage cheese, 1 cup 2% milk
Workout:
Monday: Chest ./ HIT cardio (elipictal alternating power 1 up to 25, 30 sec intervals, alternating fwd and backwards - HR from 130 to 180 6 times)
Tuesday: Full Arms, Abs - light cardio, 20-30 min stairs/rowing machine
Wednesday: Legs / HIT cardio - 100 weighted jumping jacks in intervals - again spiking HR back and forth
Thursday: Shoulders/ Traps / Abs - light cardio
Friday: Back - HIT cardio, normally box jumps pyramid or repeat mondays
Nightly Workout: 7 days a week:
100 crunches
100 jumping jacks
100 push ups
reps w/ 25lbs (all i have at home)
50 shoulder
50 curls
50 triceps
I've cut out my occasional beer, hell I've cut out bbq sauce.
In order to cut down to the 8% is there anything above that you would alter/change?
I throw in an avocado w/ lunch when I can - but those damn things are too f'n expensive.
Besides upping my fats - is there anything else you'd add/take away from diet?
I want a core shred worthy of stepping on stage - but no plans of doing so. Just want it.
When i started lifting I was 165lbs - I've bulked to 208, but sit comfortably around 190.
Any and all thoughts/input are appreciated.
Age: 33
Weight: 190
Height: 5'10"
BF: 10.8%
Maxes
Bench: 365
Squat: 405
Dead: 460
I'm currently attempting to get down to 8% BF
Below is an extremely detailed breakdown of my meals and work out - please critique.
7:30am
40g whey isolate, 1 cup 2% milk
UA Cuts
8:30 am
1 full hard boiled egg, 2 hard boiled egg whites
Cup black coffee
9:30 am
1/2 chicken breast
1/4 cup quinoa/black beans (low sodium) mixed
1/2 cup broc
10am - apple / Animal Pak
10:30am
1/2 chicken breast
1/4 cup quinoa/black beans (low sodium) mixed
1/2 cup broc
11:45am
Preworkout
1500mg L Taurine
5g Creatine Mono Hydrate
Noon-1:15 work out (details on that below)
Elctrolyte Stamina Power Pak during w/o
1:30pm
40g Whey Protein w/ water
1000mg L Taurine
5g Creatinve Mono Hydrate
2:00 - Animal Cuts
2:30pm
1 piece Cod
1/2 cup broc
3pm - banana
Cup Black Coffee
6pm: Chicken or Ground turkey
something green
16oz 2% milk
8pm - nightly light work out (outlined below)
10pm - 1 cup low sodium cottage cheese, 1 cup 2% milk
Workout:
Monday: Chest ./ HIT cardio (elipictal alternating power 1 up to 25, 30 sec intervals, alternating fwd and backwards - HR from 130 to 180 6 times)
Tuesday: Full Arms, Abs - light cardio, 20-30 min stairs/rowing machine
Wednesday: Legs / HIT cardio - 100 weighted jumping jacks in intervals - again spiking HR back and forth
Thursday: Shoulders/ Traps / Abs - light cardio
Friday: Back - HIT cardio, normally box jumps pyramid or repeat mondays
Nightly Workout: 7 days a week:
100 crunches
100 jumping jacks
100 push ups
reps w/ 25lbs (all i have at home)
50 shoulder
50 curls
50 triceps
I've cut out my occasional beer, hell I've cut out bbq sauce.
In order to cut down to the 8% is there anything above that you would alter/change?
I throw in an avocado w/ lunch when I can - but those damn things are too f'n expensive.
Besides upping my fats - is there anything else you'd add/take away from diet?
I want a core shred worthy of stepping on stage - but no plans of doing so. Just want it.
When i started lifting I was 165lbs - I've bulked to 208, but sit comfortably around 190.
Any and all thoughts/input are appreciated.