Atherjen, Fyre A little critique Please.

[Popichulo]

OK I jjust finished a cycle and added a good amout of lean mass but after my cycle to help maintain mass I upped my cal intake and put on some unwanted fat. Im currently 6'0 202lb around 14% bf, so my ? is I was wondering if you wonderful ladies could help me iron out the kinks of my diet to help me lose about 10lbs, and maintain my mass as much as possible.

Daily Diet:
Breakfast 8:00AM
4egg whites 2 whole eggs (6 eggs)
2 slices of 100% whole wheat toast
Multi Vit, ECA stack

Snack 11:00AM
40g Protein Shake
1tbsp of Sawfflower oil

12:00PM ECA Stack

Lunch 2:30PM
Grilled Chicken breast
.5cup brown rice
.25-.5 cup of Canned Green Beans

Need to fill something in around 5:00PM (Pre Workout) Help please. Plus ECA stack

Post Workout 7:00PM
40g Protein shake
1scoop powdered Gatorade approx 20-25g Dextrose

Dinner 8:00PM
Chicken Breast
.5 cup Brown Rice or Sweet Potato
.25-.5 Cup Green Beans or Broccoli

Bedtime 11:00PM
40g Protein Shake with water.


I train Muay Thai 2 X EW plus I will be starting low Intensity walking @ 12 degree incline at speed 5 for 30min 2X EW also. (4 days cardio EW)

Thanks for any help you can add in here to help me out.

Popi

 

[Mex Rookie]

What was your cycle Pops?

 

[Popichulo]

Test prop 100mg EOD Weeks 1-13
EQ 200mg 2X EW Weeks 1-10
Tren 75mg EOD weeks 5-13
Clomid Week 13-15

 

[Popichulo]

Bumpidy bump bump for the lunch time crowd!

 

[atherjen]

Daily Diet:
Breakfast 8:00AM
4egg whites 2 whole eggs (6 eggs)
2 slices of 100% whole wheat toast
Multi Vit, ECA stack

Snack 11:00AM
40g Protein Shake
1tbsp of Sawfflower oil

12:00PM ECA Stack

Lunch 2:30PM
Grilled Chicken breast
.5cup brown rice
.25-.5 cup of Canned Green Beans

Need to fill something in around 5:00PM (Pre Workout) Help please. Plus ECA stack

Post Workout 7:00PM
40g Protein shake
1scoop powdered Gatorade approx 20-25g Dextrose

Dinner 8:00PM
Chicken Breast
.5 cup Brown Rice or Sweet Potato
.25-.5 Cup Green Beans or Broccoli

Bedtime 11:00PM
40g Protein Shake with water.


I train Muay Thai 2 X EW plus I will be starting low Intensity walking @ 12 degree incline at speed 5 for 30min 2X EW also. (4 days cardio EW)

Thanks for any help you can add in here to help me out.

Popi

first I will say that you have done some good planning!
my suggestions:
-in meal 1 change the bread to old fashioned oatmeal! cut out 1 of those yolks and increase the egg whites. (I eat 10white and 1yolk myself)
-are you taking the ECA stack with your first meal? Id take it before hand 30-45 mins.. right after you wake up.
-Id also change the Sawfflower oil to either flaxseed oil, fish oil caps or Udos oil.
- in your lunch meal Id throw in some more fiberous leafy greens and add in another EFA source. move that rice to your preworkout meal(for sustained energy while training). add in a lean source of protein preworkout as well. no fats in that meal.
-id also suggest bumping the dextrose post workout to 40g or so. (yes even when cutting)
-whey protein is probably the worst protein prior to bed, as it is soo fast digesting. a casein or egg protein source or blend would be best, along with some EFA's as well.

 

[Popichulo]

My Revised Diet. Thanks Atherjen.

Daily Diet:

Breakfast 8:00AM
7egg whites 1 whole eggs (8 eggs)
.5 cup Old Fashion Oats
Multi Vit, ECA stack

Snack 11:00AM
40g Protein Shake
1tbsp of Sawfflower oil

12:00PM ECA Stack

Lunch 2:30PM
Grilled Chicken breast
1 tbsp Safflower Oil
.5 cup of Canned Green Beans

Pre-Workout
40g Protein shake
.5c Old Fashion Oats
or
Can of Tuna
.5cup brown rice
ECA Stack

Post-Workout 7:00PM
40g Protein shake
2 scoop powdered Gatorade approx 30-40g Dextrose

Dinner 8:00PM
Chicken Breast
.5 cup Brown Rice or Sweet Potato
.25-.5 Cup Green Beans or Broccoli

Bedtime 11:00PM
40g Protein Shake with water.
1 tbsp Safflower Oil


I train Muay Thai 2 X EW plus I will be starting low Intensity walking @ 12 degree incline at speed 5 for 30min 2X EW also. (4 days cardio EW)

 

[atherjen]

MUCH better!
another suggestion, move the ECA stack up an hour, from 12:00 to 1:00.

 

[Fyre]

Re: Re: Atherjen, Fyre A little critique Please.

first I will say that you have done some good planning!
my suggestions:
-in meal 1 change the bread to old fashioned oatmeal! cut out 1 of those yolks and increase the egg whites. (I eat 10white and 1yolk myself)
-are you taking the ECA stack with your first meal? Id take it before hand 30-45 mins.. right after you wake up.
-Id also change the Sawfflower oil to either flaxseed oil, fish oil caps or Udos oil.
- in your lunch meal Id throw in some more fiberous leafy greens and add in another EFA source. move that rice to your preworkout meal(for sustained energy while training). add in a lean source of protein preworkout as well. no fats in that meal.
-id also suggest bumping the dextrose post workout to 40g or so. (yes even when cutting)
-whey protein is probably the worst protein prior to bed, as it is soo fast digesting. a casein or egg protein source or blend would be best, along with some EFA's as well.

Solid advice Jen.

 

[Fyre]

Popi, you know you could probably up the dextrose even more than just 40grams. The perfect ratio is 2:1 carbs to protein
Muay Thai is a very intense sport and you certainly want quick refuelling.
Are you going to keep the safflower oil or switch it?

 

[Fyre]

One more thing. You don't have to limit yourself so much with the veggies. Eat all the greens that you want, they're good for you!

 

[Popichulo]

Popi, you know you could probably up the dextrose even more than just 40grams. The perfect ratio is 2:1 carbs to protein
Muay Thai is a very intense sport and you certainly want quick refuelling.
Are you going to keep the safflower oil or switch it?

-I tend to keep the Dextrose to a minnimum because ive read more times than once recently that you get the same Insulin effect with minnimul carb intake after workout but I will probably up it a bit "Just for you".
-And as for the safflower oil its all I have right now so I will polish it off and get some flax or Udos.
-Also on the days I train Muay Thai I sometimes hit the gym like tonight I have Muay Thai and then Im heading to the gym to hit "Back " so should I hold on to the Protein/Carb shake till after the gym or eat something after I train MT and then the shake after the weights?

Thanks for the help you 2 are some wonderful ladies.

 

[Fyre]

-I tend to keep the Dextrose to a minnimum because ive read more times than once recently that you get the same Insulin effect with minnimul carb intake after workout but I will probably up it a bit "Just for you".
-And as for the safflower oil its all I have right now so I will polish it off and get some flax or Udos.
-Also on the days I train Muay Thai I sometimes hit the gym like tonight I have Muay Thai and then Im heading to the gym to hit "Back " so should I hold on to the Protein/Carb shake till after the gym or eat something after I train MT and then the shake after the weights?

Thanks for the help you 2 are some wonderful ladies.

What's the time span between Muay Thai and the gym? If it's relatively close, you may want to hold off with eating too much but you might want to eat a little something to give you some fuel for the gym.

 

[Muay Thai Guy]

Yay Muay Thai Rules

 

[Muay Thai Guy]

By the way what type of Muay Thai training are you doing?

What are the classes like because if you train competition level muay thai or dutch style or thai style then i think hitting the weights after a full training session might be a bad idea

the way the dutch do their weights is to do it right after a warm up and after some shaddow boxing then weights and then maybe some light sparring

but on heavy pad and bag sessions they'll leave the weights out

 

[Mex Rookie]

Damn Pops! That is quite a diet/workout.... Keep us posted with Your gains.

 

[Fyre]

By the way what type of Muay Thai training are you doing?

What are the classes like because if you train competition level muay thai or dutch style or thai style then i think hitting the weights after a full training session might be a bad idea

the way the dutch do their weights is to do it right after a warm up and after some shaddow boxing then weights and then maybe some light sparring

but on heavy pad and bag sessions they'll leave the weights out

I would have to agree with Babyface here. If you're doing an intense Muay Thai session, do you have the energy to go and actually do a good weight workout?

 

[Muay Thai Guy]

the thais do weights too and they do it at the end of a session but it's nothing serious, 10-15 reps on the bench etc... but they're not very big now are they?

Oh and before u say what about Malaipet Sitprapom... well he's traning in the west now and not training the typical they weight so im sure that he weight trains seperately from training...

 

[Popichulo]

By the way what type of Muay Thai training are you doing?

What are the classes like because if you train competition level muay thai or dutch style or thai style then i think hitting the weights after a full training session might be a bad idea

the way the dutch do their weights is to do it right after a warm up and after some shaddow boxing then weights and then maybe some light sparring

but on heavy pad and bag sessions they'll leave the weights out

The classes go mostly like this Warmup-streach jump rope for 4 rounds, wrap hands shadow box 4 more rounds, hit bags Short and long with hits and kicks for approx 10 rounds not sure then maybe 3 rounds of pads with "Kru" and if I feel like getting kicked by my Bro (Bigdaddy22) for a few rounds we will do some light-mid sparring it last for about a total of 1.5-2 hours max.

 

[Popichulo]

I would have to agree with Babyface here. If you're doing an intense Muay Thai session, do you have the energy to go and actually do a good weight workout?

Yeah, I see your point but after I train my intensity level is peaked and hitting the weights after grabbing a quick bite usually gives me a great workout. No heavy-heavy lifting mostly It falls on Back day and I leave out the Deads. generally 12-15 sets total.

 

[Muay Thai Guy]

Oh cool u train with bigdaddy22? haha he's a cool guy

Anyway, Dunno how intense u train but after all that, adding weights might lead to over training and you might hinder progress as opposed to making it?

Who's your Kru?