Thomas wrote:Have your carbs pre and post workout.
The nuts and bolts are eat a little less over all calories or be more active to drop weight or a combo of both.
If you post up your whole weeks training and diet we can have a look.
Okay without making it too long ill do a short summary of what im roughly eating and how im training right now.
By the way i changed to this only for the past two weeks. Gains are id say steady.
Meal 1 pre workout - 5 eggs, 2 or 3 oats packs, berries
Meal 2 - tuna can, salad mayo, 3 slices wholemeal seeded bread - almonds
Meal 3 - chicken 200g and potatos (green veggies sometimes)
Meal 4 pre workout- white fish 2 fillets and yams
Meal 5 - protein shake, banana, 2 oats packs almonds.
Mini meal - Beef mince (150-200g) like a burger and some greek yoghurt
Meal 6 before bed. Cottage cheese, 3 egg whites
I snack on almonds also throughout the day
Training is as follows. - monday AM - chest abs and cardio
PM- shoulders tris (calves at end 5/6 sets)
TUESDAY AM - back and cardio
PM - lower back (deadlifts and hyperextentions) arm workout (more bicep focused) and forearms.
Wednesday AM - Legs and calves
PM - abs, traps and light cardio
I then repeat that and take sunday off