|
Ok...it's time to start over...it's been a long time since I wanted to start shred again...BUT...I was way too lazy and every time I've been looking for excuses...However time has come and from this week I'm starting my shred and it doesn't matter that summer is almost over - the only reason, why I wanna do this make my body looks lean and sexy...
The plan is to have 6 meals a day and 2 workouts a day, if possible: morning HIIT cardio, evening body mass(heavy metal) workouts.
Approx. meal plan:
Breakfast: 3 eggs w 1 slice of toast or 2 slices of crisp bread.
2nd. breakfast oats with some berries, 1/2 banana and peanut butter.
Lunch: chicken, 1 kind of vege (ca. 50-70 gr), 1 kind of grains (100-150 gr).
Smoko @ 3 p.m. 10-15 almonds, 1/4 dark Lindt choco.
Pre-workout meal @ 4 p.m.: chicken breast (ca. 80-100 gr) and 1 kind of grains (half portion from lunch serving).
Post workout meal: ca 50 gr of fast carbs (1/2 banana or some jellies)+ 1 scoop of whey protein.
Dinner: fresh or grilled vege and protein (fish, seafood, chicken, venison).
At least drink 2.2 l. of water during the day, plus BCAA during workouts.
Overall for the next two weeks daily macros-intake should be ca.:
Prot:186.75
Carbs:124.5
Fat: 62.25
Diet Calendar Entries for 27 February 2017:
|
2046 kcal
|
Fat: 58.96g | Prot: 170.71g | Carb: 202.09g.
Breakfast: Indian Flatbread Naan, Cooked Hominy (Fat Not Added in Cooking). Lunch: Lamb Kebab. Dinner: Baked or Grilled Fish, Celery, Zucchini. Snacks/Other: Bananas, Celery, Chicken Breast Meat, Deli Sliced Ham, 100% Nutz 100% Natural Peanut Butter, Real Foods Corn Thins Multi Grain, Chicken Breast Meat, Lindt 90% Dark Chocolate, Optimum Nutrition Platinum Hydro Whey, Unroasted Almonds. more...
|
|
2173 kcal
|
Activities & Exercise:
Desk Work - 1 hour, Driving - 15 minutes, Weight Training (Bodybuilding) - 1 hour, Standing - 3 hours, Showering - 18 minutes, Sleeping - 8 hours, Resting - 9 hours and 47 minutes, Walking (brisk) - 4/mph - 40 minutes. more...
|
|
 Comments
what is the crisp bread that you use?
05 Mar 17 by member: blossomtaylor
|
Rye Vita and real food corn thin slice and rice thin slice
06 Mar 17 by member: LyolikB
|
and cruskit with peanut butter and banana on top - yummy healthy snack
06 Mar 17 by member: LyolikB
|
How many cruskits do you have with the peanut butter and banana. What do you think of saltanas as a snack.
08 Mar 17 by member: blossomtaylor
|
2 for the breakfast and 2 for 1st smoko. Apart from those 2 I have 3 or 4 of rye or corn crispbreads with toppings: cottage cheese, avocado. slice of tomato or cucumber, or lettuce and 1 slice of deli turkey, chicken or ham.
Sultanas are good, but in small amount at about 30 gr a day and you can mix them with nut, i.e. almonds, but as well not many, no more than 30 gr. 30 gr is a daily intake of nuts.
08 Mar 17 by member: LyolikB
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
LyolikB's weight history
|