Sasstig
08-01-2010, 10:49 PM
Kerry after speaking with my best mate of 23 years in the army together he said that I should ask you your advice again. Mr Scott Horton of Hercules Gym in Essex stated that he knows you very well.
Hi,
I am 44yrs old and 194lbs and 36 inch waist 42inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to below 10%, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day.
06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin
Mon Chest/Triceps
Tue legs
Wed Abs/cardio
Thu Shoulders
Fri Back/Arms
Sat/Sun Off
Note all muscle groups have 3 exercises and 3 sets of 6-12 reps.
My Biceps are lacking behind the rest of me and the last time I cut I didnt get to the end as I lost too much size in the arms from 17 inch to 15 inch and my chest was 44 and now 42. waist is 36.I dont want this to happen again as it took me too long to get there. Any suggestions how to keep the size whilst dieting and to lose the fat around my gut. Once I know how I look at below 10% body fat then I may wish to bulk up again.I need a proper diet plan and trg paln so I can reach my goals.
cheers Kerry
Rgds
Sasstig
Hi,
I am 44yrs old and 194lbs and 36 inch waist 42inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to below 10%, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day.
06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin
Mon Chest/Triceps
Tue legs
Wed Abs/cardio
Thu Shoulders
Fri Back/Arms
Sat/Sun Off
Note all muscle groups have 3 exercises and 3 sets of 6-12 reps.
My Biceps are lacking behind the rest of me and the last time I cut I didnt get to the end as I lost too much size in the arms from 17 inch to 15 inch and my chest was 44 and now 42. waist is 36.I dont want this to happen again as it took me too long to get there. Any suggestions how to keep the size whilst dieting and to lose the fat around my gut. Once I know how I look at below 10% body fat then I may wish to bulk up again.I need a proper diet plan and trg paln so I can reach my goals.
cheers Kerry
Rgds
Sasstig