Hey all- I want to get jacked without losing any of the strength I worked so hard to build.
18 years old
Male
160 pounds
~10-12% body fat
Pudgy
estimated VO2max is 73.73 (mL*kg^-1*min^-1)
I row six days per week in a high-level training program with the goal of each day being physical depletion. Each practice is about 2.5 hours and usually involves spending as much time as possible at or near aerobic threshold. We lift twice per week.
Last year I had to diet down to below 150 pounds and found it easily achieved by eating smaller dinners and eliminating sweets. This year I've found that I can eat literally anything I want and never pass 162 pounds. the vo2max was included to perhaps gauge my metabolism.
My goal is to get that six-pack without compromising my training with any kind of reduced-calorie diet. Here's what I currently eat in a day:
7:30 3/4 cup (dry) quaker oats in 1.5 cups 2% milk with a good bit of honey and raisins
9:10 (sometimes) another 1/2 cup oats with water and sweet-n-low or sugar
11:00 lunch - turkey and cheese on rye bread, apple, orange, crackers, nature valley bar
1:30 snack- either apple, bar, or both
2:30 pre-workout muscleMilk 1 scoop - 15g protein 175 calories
6:30 post-workout 1 scoop MuscleMilk
7:00 dinner - varies widely - always healthy though, home-cooked. today I had spaghetti with vegetables on top, mashed turnips, a burger with a fried egg on it, and a bowl of cereal.
This is a healthy day (usually 5 days per week) but on the weekends it's not so pretty (think milkshakes), but hey, I'm a kid.
I have found in the past that I start to feel weak as a result of any consistent calorie-cutting, even when eating low-calorie dense foods, such as the oatmeal in the morning.
A raise in my protein intake and a reduced carb intake has been suggested and I am likely to try it. Any input is appreciated.
18 years old
Male
160 pounds
~10-12% body fat
Pudgy
estimated VO2max is 73.73 (mL*kg^-1*min^-1)
I row six days per week in a high-level training program with the goal of each day being physical depletion. Each practice is about 2.5 hours and usually involves spending as much time as possible at or near aerobic threshold. We lift twice per week.
Last year I had to diet down to below 150 pounds and found it easily achieved by eating smaller dinners and eliminating sweets. This year I've found that I can eat literally anything I want and never pass 162 pounds. the vo2max was included to perhaps gauge my metabolism.
My goal is to get that six-pack without compromising my training with any kind of reduced-calorie diet. Here's what I currently eat in a day:
7:30 3/4 cup (dry) quaker oats in 1.5 cups 2% milk with a good bit of honey and raisins
9:10 (sometimes) another 1/2 cup oats with water and sweet-n-low or sugar
11:00 lunch - turkey and cheese on rye bread, apple, orange, crackers, nature valley bar
1:30 snack- either apple, bar, or both
2:30 pre-workout muscleMilk 1 scoop - 15g protein 175 calories
6:30 post-workout 1 scoop MuscleMilk
7:00 dinner - varies widely - always healthy though, home-cooked. today I had spaghetti with vegetables on top, mashed turnips, a burger with a fried egg on it, and a bowl of cereal.
This is a healthy day (usually 5 days per week) but on the weekends it's not so pretty (think milkshakes), but hey, I'm a kid.
I have found in the past that I start to feel weak as a result of any consistent calorie-cutting, even when eating low-calorie dense foods, such as the oatmeal in the morning.
A raise in my protein intake and a reduced carb intake has been suggested and I am likely to try it. Any input is appreciated.