Hardbody 101

[mnorton03]

hi,

I have perpetually been a power lifter. In doing so I never worried about my diet.

Now I want to cut up as I train for a triathlon for fun.

What type of diet should I implement. I workout at 0600 A.M. in the morning.

What should I be eating? I way 232 lbs and I am 38 years old.
I would like to shed 25 lbs to show my abs. I never cut up before.

What's the plan for dummies?

thanks,

Mike

[Rome]

turkey. chicken, brown rice, tuna

lotsa water

cardio 4x a week for 30-45 mins in the morning on an empty stomach.


eca/nyc/clen if you wish

[mnorton03]

setting up the diet AM for starters

hi,

Basically I am consuming protien shakes, before workout, Myozap 40g at about 0530 AM. Workout 0600 AM.

0700 Breakfast 5 egg whites + 1 one egg
2 slices soardough toast with 1tbsp Peanut butter each.

1100 tuna fish sandwich 1/2 can ~22g protein.

Does this look okay so far? What is wrong with it?

Cardio. advice. I have a spin cycle and a tread mill. I tend to run outside over the treadmill. 4x a week? How many miles should I run? I tend to run 2-3 miles 2x a week.

thanks,

Mike

[Rome]

your definetly not eating enough or often enough....cut out the bread... if you must have it.. get 100% whole wheat.

Id step u pthe protein, cut down the carbs and up the fats. Step up the cardio also. Dont matter how far you run... just how long... so hit it for 30-45 mins 4x a week atleast. You need to definetly research more bro

[mnorton03]

hi,

>>>
You need to definetly research more bro
<<<

Definitely why I am on this list. Doing massive research.
Please give an example of stepping up the protein.

I always thought 40g (protein) was a good number because the body couldn't digest any more than that 60g and higher goes threw the digestive system.

Are you referring to the tuna sandwich only having 22g protein. Go aheada and eat the can in two snadwiches to give an even 44g?

Mike

[Rome]

No bro your not getting it.... 2-3 miles 2x a week isnt enough to do anything. You need more protein at more times throughout the day. I eat 1-2 WHOLE cans of tuna everytime I eat them... open em drain em and eat them out of the can. Half a cup of brown rice for carbs.

[mnorton03]

hi,

1-2 cans of tuna per meal. That would be 45-90g of protein.
The body can only absorb 60g of protein per meal.

How many times a day are you eating? 6-7?
Give me an idea on the amount of protein you eat per meal.
From above it looks like 45-90g of protein.
I am trying to get a ballpark figure for myself. Howmuch protein per day do you recommend?

thanks,

Mike