Help Swole lose some fat!!!!!!!!!!!!

[Get_Swole]

1. 50g's whey and 1/2 cup oats 5g's CEE

2. subway 6 inch double turkey dry lettuce, tomato, black olives/ or 6 ounce cooked chicken and green beans or other veggie whichever is easier depending on work etc.

Workout

3. PWO 50g's whey 30 or so g's matose/dextrose' 5g's CEE

4. Other half of subway 6 inch, or lean turkey chicken or beef and half a cup of brown rice.

5. 6 ounces chicken cooked green beans or other veggie

6. Casein shake and 28g's of almonds

Also take 3 g's of fishoil, multivitamin, ECA. Fat is coming off really slowly would like to see it coming a little faster. What would you change?

Im 5'10 249 and about 20% bodyfat i know crazy fat .
more cals? less cals? more fat? less? carbs? i need help lol.

Cardio is following heavy weight session for now.
mon. wed. fri. 45 minutes
tues. thurs. 25 minutes.
should i go ahead and bring up to 45 5 days a week?

 

[Chris250]

More protein, less carbs, more fats...

Maybe almost a keto type of diet (Palumbo style) but with a touch of carbs post workout and in the mornings...

1. Egg whites (6-8) whole eggs (2-3) 1/2 cup oats

2. 8 oz. Chicken or Turkey breast with green veges (broc. green beans) 1 tbsp Olive oil or Mac oil

3. PWO shake 50 grams Whey Isolate, with 75 grams of Waxy Mazie starch (no fats)

4. Same as meal (2)

5. 8oz. Lean ground beef (ground sirlon, reg sirlon steak) green salad with 1 tbsp Olive Oil and vinegar

6. 50 grams Casein shake with 2 tbsp Natural Penut butter

Keep cardio the same for now, just follow the diet for 2 weeks..then maybe add in a ECA stack to help with teh fat burning process (1 x day, for a week, then 2 x day the second week) After 4 weeks on the diet you can up the cardio to 45 mins 4 x week

 

[Get_Swole]

More protein, less carbs, more fats...

Maybe almost a keto type of diet (Palumbo style) but with a touch of carbs post workout and in the mornings...

1. Egg whites (6-8) whole eggs (2-3) 1/2 cup oats

2. 8 oz. Chicken or Turkey breast with green veges (broc. green beans) 1 tbsp Olive oil or Mac oil

3. PWO shake 50 grams Whey Isolate, with 75 grams of Waxy Mazie starch (no fats)

4. Same as meal (2)

5. 8oz. Lean ground beef (ground sirlon, reg sirlon steak) green salad with 1 tbsp Olive Oil and vinegar

6. 50 grams Casein shake with 2 tbsp Natural Penut butter

Keep cardio the same for now, just follow the diet for 2 weeks..then maybe add in a ECA stack to help with teh fat burning process (1 x day, for a week, then 2 x day the second week) After 4 weeks on the diet you can up the cardio to 45 mins 4 x week

Awesome shit thanks bro Im definitely gonna try this. I had a feeling i wasnt getting enough fats. I really appreciate it. :thumbsup:

 

[Chris250]

Your welcome, after the diet slows down you can PM me or email me or just post question on here...

 

[Get_Swole]

Your welcome, after the diet slows down you can PM me or email me or just post question on here...

Awesome thanks again... BTW when are you gonna be competing again? I remember reading about you over at PM alot. Had a different handle over there.

 

[Chris250]

Awesome thanks again... BTW when are you gonna be competing again? I remember reading about you over at PM alot. Had a different handle over there.

Yeah its Chris250 there and every where else for the most part..I tried to come on here as that..but I think I regester here a long time ago with that name and forgot my password...

As for competing it will be in the summer or fall...North Americans or Nats is what im leaning toward to now...I just started up hard training again in Jan.1st, I took about 3 months off of hard training to enjoy the holidays and focus in on work...Plus my body needed the time off from training and super supplements...

So now im ready to roll and get it on !!!:thumbsup:

 

[Get_Swole]

nice man we all need some time off thats for sure. Best of luck bro.

 

[tilla52]

Maybe if you change your name to Get Skinny you will lose some fat.

 

[Get_Swole]

^^ lmao maybe lol god knows i need all the help i can get

 

[Chris250]

Swole,

One thing that I do for my clients is that after the fat loss slows down you can 1. add in cardio, or more cardio 2. cut the fats down 3. cut out carbs...Personally for me, I would rather do more cardio than eat less food...but everyone is different and every body is different...So people do better on a pr/carb diet and others on a pro/fat diet...For me right now (offseason) im doing about 50 grams of protein, 50 grams of carbs, and 17 grams of fat per meal...Everyday, and I eat all day long as long as im hungry...

 

[MMX2]

Yeah its Chris250 there and every where else for the most part..I tried to come on here as that..but I think I regester here a long time ago with that name and forgot my password...

As for competing it will be in the summer or fall...North Americans or Nats is what im leaning toward to now...I just started up hard training again in Jan.1st, I took about 3 months off of hard training to enjoy the holidays and focus in on work...Plus my body needed the time off from training and super supplements...

So now im ready to roll and get it on !!!:thumbsup:

If you registered as that, I can change the password if you want you want to use that name again. Up to you- let me know and I can do it pretty quickly.

 

[Get_Swole]

Swole,

One thing that I do for my clients is that after the fat loss slows down you can 1. add in cardio, or more cardio 2. cut the fats down 3. cut out carbs...Personally for me, I would rather do more cardio than eat less food...but everyone is different and every body is different...So people do better on a pr/carb diet and others on a pro/fat diet...For me right now (offseason) im doing about 50 grams of protein, 50 grams of carbs, and 17 grams of fat per meal...Everyday, and I eat all day long as long as im hungry...

cool thanks man. Ill prob just add in cardio as im definitly a fan of eating thats how i got fat lol.

 

[Get_Swole]

starting the diet in the morning Genk went to the store a few hours ago and spent some coin on some good food. Cant wait to get started on it. Shoulders and calves tomorrow .

 

[Chris250]

starting the diet in the morning Genk went to the store a few hours ago and spent some coin on some good food. Cant wait to get started on it. Shoulders and calves tomorrow .

Sounds good to me !!!! Keep me updated, we can log it on here and see how your doing...If you want to !!! :thumbsup:

 

[tilla52]

Good luck bro...stay consistent

 

[Get_Swole]

Sounds good to me !!!! Keep me updated, we can log it on here and see how your doing...If you want to !!! :thumbsup:

sounds awesome to me bro. thanks again

Good luck bro...stay consistent

thanks brutha yeah staying consistant isnt much of an issue anymore, i dont drink or even go out on the weekends anymore. I got a bachelor party next weekend though that im looking forward too and dreading at the same time lol. Other then that i should be staying on it 100%


Just had 7 eggwhites and 2 eggs whisked together with 1/2 cup of oats, i hate oats so ill do anything to get them down without chewing on them. It actually wasnt that bad i squirted a little mustard on top of it to keep my spit working. Good way to disguise my oats haha.

 

[Get_Swole]

Hey genk should i do low intensity cardio all the time like in Palumbo's diet? Ive been mixing it up but figured with the lack of carbs lower intensity would be better to stay away from catabolism. thanks

 

[Chris-Winfield]

go get some coconut oil , for your fat intake maybe will help , full of MCT oils for the saturated fats.

 

[Chris250]

sounds awesome to me bro. thanks again

thanks brutha yeah staying consistant isnt much of an issue anymore, i dont drink or even go out on the weekends anymore. I got a bachelor party next weekend though that im looking forward too and dreading at the same time lol. Other then that i should be staying on it 100%


Just had 7 eggwhites and 2 eggs whisked together with 1/2 cup of oats, i hate oats so ill do anything to get them down without chewing on them. It actually wasnt that bad i squirted a little mustard on top of it to keep my spit working. Good way to disguise my oats haha.

You can use sugar free flavored oats to or even Cream of Wheat, or even Coco wheats

try that

chris

 

[Get_Swole]

You can use sugar free flavored oats to or even Cream of Wheat, or even Coco wheats

try that

chris

ehh i got a huge tub of regular oats i can grit my teeth and smoke em down lol.