Hey guys, it's been a while, a longggg while like multiple years since I've posted anything here, but I'm back and I would really appreciate some assistance an help, especially from the vets themselves, DC, kidrock, homon, they all give awesome advice.
Okay so here it goes, I'm 23 years old, been lifting for around 7 years, mainly powerlifted for most that time just now got serious with bodybuilding. I was up to 257 but obese, now I fluctuate between 210 and 215 around 12 to 14 percent bf...I have visible abs in the morning and an outline all day even being bloated after eating. Anyway, Im trying to get my diet 100 percent, my goals are to put on as much muscle I can and lose fat at the same time. Here is my diet
8am
16oz raw egg whites with 1 scoop protein powder and 50 grams maltodextrin
2 instant plain oatmeal packets with skim milk and 2 tablespoons natural pb
5 grams creative mono and glutamine in small cup grape juice
Vitamins and fish and flax oil
930am
2 scoops protein powder and 50 grams of maltodextrin
5 grams creatine mono and glutamine in grape juice
1130am (post workout)
2 scoops protein powder and 100 grams maltodextrin
5 grams creatine and glutamine in grape juice
From 1230 to 7pm I have 3 cooked meals, and they are all the same, each one consisting of 1 whole larg grilled chicken breast, 1 and 1/3 large gold roasted potatoes, and 1/2 cup of veggies (either brocoli or green beans)--so that's 3 whole chicken breasts, 4 large gold potatoes, and 1.5 cups of greens
Then around 9 I have 1 steak and another 1/2 cup veggies (green beans)
Then I get home around 1145/1200 at night after work and have another 16oz raw egg whites mixed with 1 scoop protein powder (gotta mix protein powder in cuz raw egg whites taste terrible) that's my last meal
So I cut main carbs (potatoes) after 7 pm, and throughout the day between meals I snack on flavored almonds (habanero BBQ from blue diamond see soo good), plain rice cakes with natural pb and mini flavored rice cakes (Quaker cheddar ones or kettle)
So how does this diet look compared to my goals? I want to eventually go from 215 to 245/250 and from 14 percent bf to around 6 to 7 (I've been doing a total of 2 hrs every 5 days on the stairmaster on level 5, 40 min sessions 3 time every 5 days)
And lastly, I'm a little worried about the maltodextrin, I hear you can get fat from it, and I'd like to know everyone's thoughts, thank you all for your time. I'm a federal law enforcement officer and my shift is 230 to 1030 at night so if the times look a little weird on my diet it's because of my job schedule, I wake up, eat, cook, pack meals, go train, come back and eat and shower then head to work and eat all the rest of my meals and snacks.
Thanks again for the help I'm looking forward to the good ol IM responses
Okay so here it goes, I'm 23 years old, been lifting for around 7 years, mainly powerlifted for most that time just now got serious with bodybuilding. I was up to 257 but obese, now I fluctuate between 210 and 215 around 12 to 14 percent bf...I have visible abs in the morning and an outline all day even being bloated after eating. Anyway, Im trying to get my diet 100 percent, my goals are to put on as much muscle I can and lose fat at the same time. Here is my diet
8am
16oz raw egg whites with 1 scoop protein powder and 50 grams maltodextrin
2 instant plain oatmeal packets with skim milk and 2 tablespoons natural pb
5 grams creative mono and glutamine in small cup grape juice
Vitamins and fish and flax oil
930am
2 scoops protein powder and 50 grams of maltodextrin
5 grams creatine mono and glutamine in grape juice
1130am (post workout)
2 scoops protein powder and 100 grams maltodextrin
5 grams creatine and glutamine in grape juice
From 1230 to 7pm I have 3 cooked meals, and they are all the same, each one consisting of 1 whole larg grilled chicken breast, 1 and 1/3 large gold roasted potatoes, and 1/2 cup of veggies (either brocoli or green beans)--so that's 3 whole chicken breasts, 4 large gold potatoes, and 1.5 cups of greens
Then around 9 I have 1 steak and another 1/2 cup veggies (green beans)
Then I get home around 1145/1200 at night after work and have another 16oz raw egg whites mixed with 1 scoop protein powder (gotta mix protein powder in cuz raw egg whites taste terrible) that's my last meal
So I cut main carbs (potatoes) after 7 pm, and throughout the day between meals I snack on flavored almonds (habanero BBQ from blue diamond see soo good), plain rice cakes with natural pb and mini flavored rice cakes (Quaker cheddar ones or kettle)
So how does this diet look compared to my goals? I want to eventually go from 215 to 245/250 and from 14 percent bf to around 6 to 7 (I've been doing a total of 2 hrs every 5 days on the stairmaster on level 5, 40 min sessions 3 time every 5 days)
And lastly, I'm a little worried about the maltodextrin, I hear you can get fat from it, and I'd like to know everyone's thoughts, thank you all for your time. I'm a federal law enforcement officer and my shift is 230 to 1030 at night so if the times look a little weird on my diet it's because of my job schedule, I wake up, eat, cook, pack meals, go train, come back and eat and shower then head to work and eat all the rest of my meals and snacks.
Thanks again for the help I'm looking forward to the good ol IM responses
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