Post by fit on Apr 7, 2007 17:07:10 GMT -5
Hokay... so as I said in my intro, I'm 40, casual lifter/hobbyist.
6'2, 187 at ~14%
I'm working on slowly adding lean mass/recomping. I lift 3x total-body weekly, and do ~25 minutes stairs/intervals most other days.
Here's a sample of what what I'm eating on a lifting day (today, lifting at 8:30a). I'd appreciate any thoughts. I try to keep carbs down below 150g on lifting days, lower on cardio only days. I'm managing to up the lifts either by reps or weight every couple of workouts while keeping the bodyweight about the same, muscle measurements slowly up and waistline in check.
7a
40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)
4 eggwhites and 1 whole egg
8:15a Beta Alanine (skin tingler! #aseeingstars5gt# +Xtend pre-wo
8:30a Lift (during-wo 4 scoops Xtend)
10a pwo 80g waxy maize w/2 scoops Xtend
10:30a 40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)
Noon 7oz lean buffalo & 12oz cooked greens (collards/mustard/kale etc)
~3p 8oz chicken breast, ~10oz green beans
~6p 8oz chicken breast, ~10oz green beans
~9p 60g True protein blend plus 1T flax oil (or 2T natty PB), fish oil caps.
Todays #'s:
3014 calories
389g protein; ~140g carbs (after subtracting the green veg, ~200 including); 68g fat; 53p 27c 20f
Considering I'm not very muscular*, 2g protein a day seems high but I'm unaware of any ill effects.
(On weekdays I lift at about 5p, so breakfast is the same, but the w/o regimen is moved to around the evening workout... and I occasionally use skim milk in that last shake.)
*For example:
Shrugs: 2x12 @275
Inc Bench 2x10 @145
Dips 2x10 (weighted +25lbs)
Leg press (Hammerstrength angled press) 2x12 @ 450
EZ Bar biceps curl 2x10@75
Bent-over BB rows, wide-grip, 2x12 @135 #smileybusted4nh#
Thanks in advance for any suggestions!
6'2, 187 at ~14%
I'm working on slowly adding lean mass/recomping. I lift 3x total-body weekly, and do ~25 minutes stairs/intervals most other days.
Here's a sample of what what I'm eating on a lifting day (today, lifting at 8:30a). I'd appreciate any thoughts. I try to keep carbs down below 150g on lifting days, lower on cardio only days. I'm managing to up the lifts either by reps or weight every couple of workouts while keeping the bodyweight about the same, muscle measurements slowly up and waistline in check.
7a
40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)
4 eggwhites and 1 whole egg
8:15a Beta Alanine (skin tingler! #aseeingstars5gt# +Xtend pre-wo
8:30a Lift (during-wo 4 scoops Xtend)
10a pwo 80g waxy maize w/2 scoops Xtend
10:30a 40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)
Noon 7oz lean buffalo & 12oz cooked greens (collards/mustard/kale etc)
~3p 8oz chicken breast, ~10oz green beans
~6p 8oz chicken breast, ~10oz green beans
~9p 60g True protein blend plus 1T flax oil (or 2T natty PB), fish oil caps.
Todays #'s:
3014 calories
389g protein; ~140g carbs (after subtracting the green veg, ~200 including); 68g fat; 53p 27c 20f
Considering I'm not very muscular*, 2g protein a day seems high but I'm unaware of any ill effects.
(On weekdays I lift at about 5p, so breakfast is the same, but the w/o regimen is moved to around the evening workout... and I occasionally use skim milk in that last shake.)
*For example:
Shrugs: 2x12 @275
Inc Bench 2x10 @145
Dips 2x10 (weighted +25lbs)
Leg press (Hammerstrength angled press) 2x12 @ 450
EZ Bar biceps curl 2x10@75
Bent-over BB rows, wide-grip, 2x12 @135 #smileybusted4nh#
Thanks in advance for any suggestions!