drop bf% down
hey guys im currently at 159lbs at around 12% bf but i want to get down to 10% or below at min 153lbs - max 156lbs. here is my current typical days diet.
here is a typical day
7.30 - wake
7.30 - bowl of oats(dry ) with nattural yoghurt and handfull of mixed berries
8.30 - gym - 9.45
9.45 - home made protien flapjack ( oats, tbspn honey, protien powder)
11.00- 2 eggs, 2 wolemeal bread
14.00- wholemeal pasta and lean mince with a small ammojnt of pasta saue
16.30- veg, potatoes and steak
18.00- bjj/mma - 20.30
20.30- homemade flapjack + an orange
22.00- chicken leg
my training is as follows
monday - strength training morning
- bjj 2hours (gi) nighttime
tuesday - conditioning circuits morning
wednesday- bjj 2 hours (gi) night time
thursday - power/explosive training morning
friday - conditioning circuits morning
- mma night time
sat and sunday i hit the heavy bag and skip for a while
Ditch the bread, pasta and potatoes and replace them with veg. Job done.
wouldnt that seriously neg effect performance though?? and also when i reach my goal would adding the pasta bread etc etc back into the diet make the fat gain again?
A) Probably not seriously have a go and find out. What are you trying to prioritise; improved performance or cut bodyfat?
Originally Posted by warren
guess i just better replace the starchy carbs with some brochli cabbage etc etc and ave carbs when i fancy thm as a rareity, and see what happens with my body, if i feel drained or loose strength etc etc then add them.
im a bit confused about wat to eat pre and post workout and training though
thanks for the help warren
You can have "starchy" carbs immeditly post workout but avoid them any other time.
Pre workout, protein shake. Post workout, protein and carbs.
by ''imediatly after'' , would oats and honey do the trick with a protien scoop in there too? + an orange