Ok, here's the start of my nutrition/workout/supplement routine. Im going to make a strict spread sheet eventually, but for right now, here's is what im thinking, so any advice/criticism is definitely appreciated

here we go. totally rough.

7am - wake up, 2 bowls kashi go lean crunch, 1 scoop whey in water or milk

8am workout - 5 days a week, 1-2 muscle groups, max-ot style + 20-30 mins cardio right after

post workout - 1 scoop whey + 1 serving creatine (after loading phase) + powdered gatorade

12pm - turkey sandwhich on wheat bread with veggies, carrots or pretzles on the side OR tuna sandwhich/wrap instead of turkey

3pm - beef jerky snack

7pm dinner - salmon or chicken breast, maybe beef once in a while, 1-2 servings of veggies, salad, fruit (maybe not all 3 since it seems like too much food right now)

9 or 10pm cottage cheese snack/ maybe hommos + whole wheat pita?

I started out at the end of janurary by hitting the gym 5-6 times a week, cardio real hard with a light chest/back seesion before hand 3 times a week, eating much smaller portions at lunch and dinner and no snacking. no breakfast tho. The workout eventually evolved into a 3 day max-ot split in the afternoon, and cardio 5-6 days a week in the morning, so there was a good interval between them. Im in college though, so there was lots of late night drunkeness and drunk gorging.

Ended up losing 25-30lbs by the end of march/middle of april

Stats are 6'3" ~195lbs. I did this crazy bf% reader at my gym today where you just hold on to this thing with two hands and it supposeduly sends electrical charges throughout your body which get slowed down in fat, and thats how it determines your bf%. My reading was a 7%. When i laughed at that reading, the personal trainer replied with "Why is that so shocking? You aren't chubby..." I was so flabergasted that i had no response and just walked about shaking my head.

Im getting a pretty muscular upper body, but that bit of fat in the spare tire/mid section isnt going away so fast. With the initial weight that I lost, my pants size dropped from a 38 to like a 33, so i'm really really happy with that. As thin as it might seem i am, i dont like being able to grab onto a fistful of fat on my tummy.

Anyways, thanks for your insight.

7am - wake up, 2 bowls kashi go lean crunch, 1 scoop whey in water or milk

OATLMEAL AND WHEY WOULD BE BETTER IMO.


post workout - 1 scoop whey + 1 serving creatine (after loading phase) + powdered gatorade

MAKE IT 2 SCOOPS/GATORADE/CREATINE


12pm - turkey sandwhich on wheat bread with veggies, carrots or pretzles on the side OR tuna sandwhich/wrap instead of turkey

LOSE EITHER THE BREAD OR PRETZELS

3pm - beef jerky snack

ADD SOME FAT (SUNFLOWER SEEDS/PB)

7pm dinner - salmon or chicken breast, maybe beef once in a while, 1-2 servings of veggies, salad, fruit (maybe not all 3 since it seems like too much food right now)

NO FRUIT

9 or 10pm cottage cheese snack/ maybe hommos + whole wheat pita?

NOTHING BESIDES WATER AND COTTAGE CHEESE

I think this would be much better, as i think u were wanting to cut fat.

Whats wrong with the Kashi? Would Keto cereal be better? I dont think that I like oatmeal too much so maybe something else?

Can you be more specific? 2 scoops of whey or 2 scoops of everything after my workout?

Everything else looks good to me. Anything else besides PB or sunflower seeds you could recommend in addition to my snack? Only concern is that I will be at work/in the car during my snack time and both of those foods are a little bit messy

Thanks for the advice tho. Think this diet will put me somewhere around 2500 cals?

7am - wake up, 2 bowls kashi go lean crunch, 1 scoop whey in water or milk

OATLMEAL AND WHEY WOULD BE BETTER IMO.


post workout - 1 scoop whey + 1 serving creatine (after loading phase) + powdered gatorade

MAKE IT 2 SCOOPS/GATORADE/CREATINE


12pm - turkey sandwhich on wheat bread with veggies, carrots or pretzles on the side OR tuna sandwhich/wrap instead of turkey

LOSE EITHER THE BREAD OR PRETZELS

3pm - beef jerky snack

ADD SOME FAT (SUNFLOWER SEEDS/PB)

7pm dinner - salmon or chicken breast, maybe beef once in a while, 1-2 servings of veggies, salad, fruit (maybe not all 3 since it seems like too much food right now)

NO FRUIT

9 or 10pm cottage cheese snack/ maybe hommos + whole wheat pita?

NOTHING BESIDES WATER AND COTTAGE CHEESE

I think this would be much better, as i think u were wanting to cut fat.

hey,

nothing wrong witht the Kashi. However, my sugg i believe would be better since its less processed, and its less calories per ounce, so u get to eat more i believe.


I meant 2 scoops whey with regular amount of gatorade/creatine

No need to have pb, seeds at that time. Have it in place of another meal. I just say u had no fat in there.

This may be less than 2500. Measure it out, and add appropriately. Any more ?

Thanks for keeping up with me on this. I bought some Kashi Go Lean normal cereal today to try instead of the crunch, which has 13g protein instead of 9g per serving, so I think i might stick with the normal.

I'm not worried about being full since I'm not used to eating breakfast, the bowl or 2 of kashi in the morning is keeping me from being hungry at each meal - I'm eating because I have so, not because I'm starving which led to crazy over eating in the past.

I also just read that I should take the creatine before a workout as well - I know I'm going to be loading the first week, but after that, should I be taking 5g before workout as well as after? It's in the mail so I dont know what it specifically says on the bottle

Also, is fat free cottage cheese alright? I read somewhere that the fat in it is good. I'm still in the stage of adding everything to a spread sheet - kind of difficult without having every single thing infront of me, but thanks for the advice!

np with helping u out.

Cereal is fine if u got it.

For load, take 5 g before and after. After load, just take it before with grape juice.

Fat free CC is awesome. The fat in milk IS NOT GOOD, so stick w/ FF