well im wrapping up my SGX run in the next week and am going to switch up my dy diet from the program ,

im still looking into different weight lifting routines,ive been studying up on max-OT,HIT, some Waterbury stuff...cant really decide...its actually making my head sorta spin...cant decide if i need less volume, or more..how many reps i should do..should i try and go heavy..so much information...sometimes you just gotta step back and see whats gonna work...im open to any and all suggestions..

First change ive made is cutting back on cardio a bit...i was doing 7 days fasted..ill probably only do 3 now, i also will stay active by riding my bike, things of that nature, and then hopefully will be doing a 4 day split on weights...

my diet will change considerably ....heres what ive come up with so far

Meal 1 :10 egg whites, i cup broccoli,1C oats, apple

Meal2: tuna (6oz), natty pb(2tbsp)(its good trust me)

Meal3: chicken breast(224grams-8oz) broccolli,almonds

meal 4: extra lean turkey(8oz)1/2C OATS, Banana

WORKOUT

meal5: PWO shake 40 grams protien/80 grams dextrose

meal 6:PWO2... same ratios as my PWO shake just with solid food
so usually .. chicken,or eggwhites, 1 cup of oats, some grits, or ill fill up the entire carb count with potatos or rice depends on how i feel...

this comes out to be just around 2700 calories...this is actually more calories than i was consuming on sgx...which actually scares me a bit...but this is alot ALOOOOTTTT of food..so i believe i will be very satiated , and it seems to be quality food to help me build and break through this small rut that i feel im in.....i will also probably take a few cheat meals a week...nothing crazy , but going out with frineds...maybe a date or two(the girls keep asking ..what can i say??)

my goals are: to lower body fat percentage, possiblly put on a bit of muscle and cut a lil more fat...id like to weigh around 180-190, although im not sure if i have that much fat to burn off...

then i would like to just maintain..live a normal lifestyle making healthy choices in everyday situations..i will never ever go back to being the fat slob i was, but i also have a life that exists outside of worrying if insulin is spiking and timing my meals exactly..

my stats are

Age:24
height:6'2"
weight:200-205
bf% unknown-id say somewhere around 16,loose skin makes it hard to tell

Starting stats: June 2005
weight 350lbs...

ive posted these before but here are recent pictures to help give you an idea of where i am ...
http://img.photobucket.com/albums/v296/xyouxfailmex/DSC_0042.jpg

Dude, when I have more time I'll repost with advice, but as someone who is coming from where you've already been and passed - you look good man - you've done one hell of a job coming down from 350!

Damn.

Nice ink too!

http://img.photobucket.com/albums/v296/xyouxfailmex/DSC_0041.jpg
http://img.photobucket.com/albums/v296/xyouxfailmex/DSC_0174.jpg



And of course the granddaddy starting picture:http://img.photobucket.com/albums/v296/xyouxfailmex/fatty2.jpg

damn phitness...thanks alot man...its crazy ive been feeling hella fat lately...its weird..took some days off from diet and you just realise that food is a crazy thing...was walking around the grocery store doing "nutrition calculous" as i like to call it... and relaised how easy it is to consume 1000 cal in a meal..no wonder theres an obesity epedimic....if you arent educated then you are going into it all blind..


anyway..sorry for the tangent ..i look forward to your advice..

nobody?

Based on this:

my goals are: to lower body fat percentage, possiblly put on a bit of muscle and cut a lil more fat...id like to weigh around 180-190, although im not sure if i have that much fat to burn off...

then i would like to just maintain..live a normal lifestyle making healthy choices in everyday situations..i will never ever go back to being the fat slob i was, but i also have a life that exists outside of worrying if insulin is spiking and timing my meals exactly..

my stats are

Age:24
height:6'2"
weight:200-205
bf% unknown-id say somewhere around 16,loose skin makes it hard to tell

I suggest this:

my diet will change considerably ....heres what ive come up with so far

Meal 1 :10 egg whites, i cup broccoli,1C oats, apple

Meal2: tuna (6oz), natty pb(2tbsp)(its good trust me)

Meal3: chicken breast(224grams-8oz) broccolli,almonds

meal 4: extra lean turkey(8oz)1/2C OATS, Banana

WORKOUT

meal5: PWO shake 40 grams protien/80 grams dextrose

meal 6:PWO2... same ratios as my PWO shake just with solid food
so usually .. chicken,or eggwhites, 1 cup of oats, some grits, or ill fill up the entire carb count with potatos or rice depends on how i feel...

this comes out to be just around 2700 calories...this is actually more calories than i was consuming on sgx...which actually scares me a bit...but this is alot ALOOOOTTTT of food..so i believe i will be very satiated , and it seems to be quality food to help me build and break through this small rut that i feel im in.....

I like the nutrition plan a lot. Might want to look for more veggie variety (I need to fix this majorly) in your meals, otherwise I dig it. You can't have too much chicken or tuna in this phase of your transformation IMO.

im still looking into different weight lifting routines,ive been studying up on max-OT,HIT, some Waterbury stuff...cant really decide...its actually making my head sorta spin...cant decide if i need less volume, or more..how many reps i should do..should i try and go heavy..so much information...sometimes you just gotta step back and see whats gonna work...im open to any and all suggestions..

I vote for Max-OT - very skewed vote though! Max-OT fits into my compound movement based, heavy heavy but low volume working sets with high volume warm up sets, and the "overload" principles. I'm sure as I progress, I'll look more toward other options, but I love what Max-OT can do to build muscle - I think you can recomp successfully on it coming from where you did. Max-OT!!!

and then hopefully will be doing a 4 day split on weights...

I love my 4 day split:

Day 1 - Shoulders & Triceps
Day 2 - Legs
Day 3 - Chest & Biceps
Day 4 - Back
Optional Day 5 - Lagging Body Parts (don't go too nuts here though!)

First change ive made is cutting back on cardio a bit...i was doing 7 days fasted..ill probably only do 3 now, i also will stay active by riding my bike, things of that nature,

I'd do 4 or 5 days. You'll be eating more, possibly more than the 2700 you are planning on starting with in the future. You'll be putting on muscle. The cardio will help you shred fat calories while gaining muscle. I'd go with 3 days LISS, 1 day MISS, 1 day HIIT.

i will also probably take a few cheat meals a week...nothing crazy , but going out with frineds...maybe a date or two(the girls keep asking ..what can i say??)

3 total cheat meals a week or 1 cheat day I'd say - and can't be too wild with them.

Starting stats: June 2005
weight 350lbs...

ive posted these before but here are recent pictures to help give you an idea of where i am ...
http://img.photobucket.com/albums/v296/xyouxfailmex/DSC_0042.jpg

Once again - BANGIN' TRANSFORMATION!

Hope I helped! Good luck!

thanks phit ..some good advice in there....

im so damn full today!..