Do you now the word "Synergy"?
--->Synergy : means 1+1+1+1 is not equal to 4. It might be equal to 40 or 400 or 4000 !. Why am telling you this , its because i combine Nutrition-Cardio-Weights all together and the results are unbelievable.
I am a male , age 19 , 191 pounds , 5.77 ft and around 20-23% BF.Over the past 2 weeks i lost more than 4.5 pds , i can see a good muscle and i feel cool just because i eat clean (and every 3-4 hours) and balance meals and going to gym 3-4 times per wk.I feel better than ever and i cant wait to get to gym whether i can.
Typical day to GYM :
- Treadmill for 25 mins (3 KM)
->first 5 mins slow running
->then 1 min sprint(HR usually over 200) and 1 min fast walking and then REPEAT.
- Moderate Weight exercises for all body except feet for around 30 mins . I usually do 3 sets of as much reps i can , without overdoing .
- Treadmill for 5-10 mins (1.5 KM)
-> Same as the first time but little more intensive this time but only 10 mins
Yesterday nutrition DAY :
BREAKFAST AT 7:00 :
- 45 g oats and 45 g muslin with 100 ml water and 200 ml milk 0.1% FAT (around 400 CALS)
- 1 medium to big banana (100 cals)
---------------------> SUM : 500 cals
SNACK AT 9:00 :
- 1 medium to big banana (100 cals)
Meal at 11:00 :
- Sandwitch (2 slices of whole grain BREAD) , 50G Tuna , Lettuce , Tomato , and 1 tblsp Mayo. light. (Maybe around to 300-400 CALS)
- 200 ml milk 0.1% fat (80 Cal)
---------------------> SUM : 400 CALS
Meal at 14:00 :
- 1 cup of fresh Beans
- 1 slice whole grain Bread
- 1 tblsp olive oil
- 1 40 g Tuna and around 100g of another grilled fish (my mom made it)
----------------------> SUM : 250 - 300 CALS
Meal at 17:00 :
- 25g oats with 50 ml water
- 1 tblsp natural peanut butter
---------------------->SUM : around 180 CALS
Meal at 20:40
- Mixed Frozen Veggies ( Beans , broccoli , etc ... )
- Grilled FISH (small quantity)
- Grilled Chicken(small quantity)
- 1 slice whole grain bread
- 1 big lotus
---------------------->SUM : maybe close to 75+80+100+60+140 = 455
Daily Calories : close to 1800
-I am not an expert so my calories might be a little bit more or a little bit lower.
My calories intake is low so im planning to rise them to 2200 at least but ive never being into starvation mode and i feel full all the time .
So any advices from someone who started it ?
Any changes i ve to make ?
Any who tried the same schedule ? Results?
Cheers
And thanks in advance!
--->Synergy : means 1+1+1+1 is not equal to 4. It might be equal to 40 or 400 or 4000 !. Why am telling you this , its because i combine Nutrition-Cardio-Weights all together and the results are unbelievable.
I am a male , age 19 , 191 pounds , 5.77 ft and around 20-23% BF.Over the past 2 weeks i lost more than 4.5 pds , i can see a good muscle and i feel cool just because i eat clean (and every 3-4 hours) and balance meals and going to gym 3-4 times per wk.I feel better than ever and i cant wait to get to gym whether i can.
Typical day to GYM :
- Treadmill for 25 mins (3 KM)
->first 5 mins slow running
->then 1 min sprint(HR usually over 200) and 1 min fast walking and then REPEAT.
- Moderate Weight exercises for all body except feet for around 30 mins . I usually do 3 sets of as much reps i can , without overdoing .
- Treadmill for 5-10 mins (1.5 KM)
-> Same as the first time but little more intensive this time but only 10 mins
Yesterday nutrition DAY :
BREAKFAST AT 7:00 :
- 45 g oats and 45 g muslin with 100 ml water and 200 ml milk 0.1% FAT (around 400 CALS)
- 1 medium to big banana (100 cals)
---------------------> SUM : 500 cals
SNACK AT 9:00 :
- 1 medium to big banana (100 cals)
Meal at 11:00 :
- Sandwitch (2 slices of whole grain BREAD) , 50G Tuna , Lettuce , Tomato , and 1 tblsp Mayo. light. (Maybe around to 300-400 CALS)
- 200 ml milk 0.1% fat (80 Cal)
---------------------> SUM : 400 CALS
Meal at 14:00 :
- 1 cup of fresh Beans
- 1 slice whole grain Bread
- 1 tblsp olive oil
- 1 40 g Tuna and around 100g of another grilled fish (my mom made it)
----------------------> SUM : 250 - 300 CALS
Meal at 17:00 :
- 25g oats with 50 ml water
- 1 tblsp natural peanut butter
---------------------->SUM : around 180 CALS
Meal at 20:40
- Mixed Frozen Veggies ( Beans , broccoli , etc ... )
- Grilled FISH (small quantity)
- Grilled Chicken(small quantity)
- 1 slice whole grain bread
- 1 big lotus
---------------------->SUM : maybe close to 75+80+100+60+140 = 455
Daily Calories : close to 1800
-I am not an expert so my calories might be a little bit more or a little bit lower.
My calories intake is low so im planning to rise them to 2200 at least but ive never being into starvation mode and i feel full all the time .
So any advices from someone who started it ?
Any changes i ve to make ?
Any who tried the same schedule ? Results?
Cheers
And thanks in advance!
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