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As for fats, try avocados, they're delicious with any meat, or even by themselves!

The scoop for the protein I have (Bio-X extreme Power Whey, any good?) is 35g per rounded scoop..

I did some reading today:

http://www.scribd.com/doc/2668412/Ri...g-Strength-FAQ

and had quite a few "Oh crap! moments..

The biggest forehead slapper was the fact that I have indeed been
And it looks like I HAVE definitely been sabotaging my strength training by running before my workouts..

Calorie-wise, recovery-wise, training intensity-wise.... :(

Damn!

Wish the light bulb had gone off earlier than this!

Will definitely do the running on off days..

Problem is, I started ALL of this a year ago because I wanted to get into shape for RCMP boot camp "Depot", where they like they're daily 5-7K runs.. :(

So if I slack off on the running, or cut it out entirely to focus on saving those calories for making muscle I risk sucking wind at Depot, if I ever make it there..

Thoughts?

I'm going to try not running tonight and see how it affects my work-out..

I also got some good tips on squats, etc..

I was not scrunching up my traps to cushion the bar when I tried it last time..

Will definitely be adding them to the roster, after I get my form down (going to keep looking at vids, and consulting a personal trainer)..

See, that's blowing my mind, too..

According to what I'm reading here and elsewhere I want to ADD at least 2 meals a day - the pre and post WO shake..

But how I can do that and DECREASE my calorie intake, I don't know.. :(

Like I say, I've been maintaining around 205 for 6 months, easy..

Should I try INCREASING my calorie intake by adding those 2 meals, and cutting the fat from my last 2 meals of the day? See what happens to my body fat percentage?

Going to try to get my water intake up to a gallon, too (seriously, am I the only one who pisses like a race-horse drinking like this??)..

Any recommendations?

Thanks for all the feedback!!

you can get fish oil at any pharmacy...especially walmart...it's cheap as hell there.

just because you're adding two meals, doesn't mean you can't change the other meals....just hit your calorie mark...and your macronutrient ratio. cut out carbs later in the day, not fats.

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and post your diet.....be very specific as to what you are eating and how much of it you are eating at every meal.

Ok, I'll try to post a sample of what I eat tommorow..

I went to the gym tonight and worked my back and chest, without doing a run first..

Somehow I thought it would allow me to magically lift more weight..

It didn't.. LOL

Wow. A lot of good thinking and question asking and advice giving. Really the way to work throug it but I think you may be focusing on all the details too much. It's overwhelming. And everything at once, which is why your brain probably feels like it's melting right now

Try for the big picture first.

My VERY simplistic take on it is:
1. Trainingwise it's always better to be able to ADD things.
2. Diet wise it's better to be able to take things away.

Not meant to be a manifesto, of course.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

agreeder x 85

Well I don't know if its my advice you're getting hung up on but I did tell you to add some cals. I guess I should have been more specific. If your goal is to add muscle mass then you'll probably have to add cals. If your goal is to lose fat then you'll probably have to drop a few cals. Remember you can't really do both... or least not very fast at all. So what do you want to do?

IronWorker

Well to start like I say I'd like to get my body fat content down to 19 or at least 20%..

But if I can do that by eating more, lifting heavier, and hopefully adding lean body mass..

I'm going to read that "Starting Strength" book, and keep reading stickies and other posts here for a while before I make any diet moves..

Drank about 3 liters today.. It's a start..

Here's a typical day when I'm being good and sticking to the 40-30-30 diet (day off from the gym):


Breakfast: 9am

Porridge:

1/2 cup of rolled oats, 1/2 cup of 2% cottage cheese, 2 tsp. of brown sugar, splash of milk, 2-3 tbsp of walnuts

Lunch: 12am

Chocolate shake:

2 tbsp of organic peanut butter, 2 tbsp of cocoa powder, 20g of whey protein powder, 1 cup of 1% milk, 1tbsp of fructose.

Snack: 4pm

1.5 cups of 1% yogurt, 1 tbsp of peanut butter, 20g of protein powder.

Dinner: 7pm

Chicken Salad

8oz. of skinless chicken breast, 1.5 cups of romaine lettuce, 2 tbsp of organic oil and vinegar dressing, 1 apple, 1 cup of grapes.

Snack: 10:30

Chocolate shake

2 tbsp of organic peanut butter, 2 tbsp of cocoa powder, 20g of whey protein powder, 1 cup of 1% milk, 1tbsp of fructose.

Breaks down like this:



2700-2800 cals for the day (allowing for an extra bit of peanut butter, chicken, etc), pretty close to 40-30-30..

If it's a workout day, I'd add a shake for right after the work-out, and that would put me up over 3000 cals..

There are other meals that I'll have that will have approximately the same breakdown..

That's what I like about this "The Program" diet (very similar to the Zone)..

It has a bunch of recipes that laid out exactly what I needed to eat for the day.. No guess work, no calculations..

Wait, I did I miss something? Are you trying to do 40-30-30 (carbs/protein/fats)? Change your intake to 40-30-30 (protein/carbs/fats) if you're trying to gain mass...or cut. You don't need all of those extra carbs. Especially if you're trying to lean up. But you do need that protein.

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