I've started working with a nutritionist back in March and made some decent progress. My starting weight was 195lbs at 18% b/f. Goal was to go down to 175 and around 10% BF. At my last session with nutritionist (June 3rd) I was at 181 and 13% BF. Diet (Current month): 4 egg whites, 1 whole; 2 toasts; 1 scoop protein 7oz red meat or salmon; 1/2 cup of rice or 6oz potato; 1 cup of vegetables 6oz chicken/turkey breast, or fish;1/2 cup of rice or 6oz potato; 1 cup vegetables turkey breast;2 slices of bread (I just make a sandwich with letuce and other stuff) 30 almonds; 1 scoop protein I don't have carbs (potato, rice) with every meal every day. On the days when I lift or train I will have 4 meals with carbs. On rest days, only first one or first two meals have carbs, the rest are just meat and vegetables. Workout routine: Six weeks ago I finished Madcow's 5x5 and started Layne Norton's PHAT (hypertrophy) routine: http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html Basic layout is: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest Specific exercises are listed in that link. On top of this I do 30 minutes of light cardio (walkin/eliptical) after each lifting session and on the two rest days I do 40 minutes. Heart rate kept under 140bpm. Opinions? Suggestions? Thanks for reading.
Osu, Hummmmm, you are aiming at losing only the fat here... Hefty target, but you are doing pretty good mid way. Keep at it and don't change nutritionist, he seems to know his stuff. Osu!
Yes, just fat. I'd love to be at 195 with 10% BF...maybe some day Nutritionist I'm working with is a bodybuilder and has a lot of experience working with clients. He's getting ready for his next competition this summer I believe.
That's what he said to do. He said he doesn't recommend high(er) intensity at the moment because of caloric deficit which could result in muscle loss. I will go back to high intensity and conditioning sometimes in September/October
Yeah I'd just stick with what you've got. It looks real good. My only suggestion was to replace the walk with some intervals but it sounds like you've already got it covered.
it may be boring but its working caloric deficit which could result in muscle loss this is the reason body builders use steady state easy cardio when dieting, that an running intervals whilst lifting and dieting simply wont happen you will burn out keep listening to your trainer he seems to be very sensbile and you are getting results!