I'm currently being trained by a body builder for next season, he has competed and won a few events locally, and certainly knows his stuff. I'm trying to lose weight, so that’s how he tailored my eating regime, its similar to the one he uses to lose fat prior to a competition. I may as well list the basic meal plan that I follow, and see Mont’s great views on it.
9:30: A protein shake (24g) with a small cup of plain oatmeal with no additives, with this first meal I also take two Omega 369 capsules (Fish oil variety), two Advanced Jenson multi-vitamin for men, as well as two calcium +magnesium pills. Once I finish all of this, I drink a cup of green tea (using two tea bags) plain.
12:30: This is my protein meal. I usually have a tin of salmon (drained) with lemon, or in some cases a shake (24g). With this, I take my Udo's 369 oils (Nut source inc. flax seed, 2tbs).
3:30: Protein + Carbs, here I usually have either a protein bar (either 15 or 30g portion), or a meal. Usually consisting of lean meat such as chicken or turkey, or fish such as salmon or cod, sometimes tuna, and maybe some red meat (but its always a lean cut, no fat). For my carbs, either have a small baked potatoe (I usually avoid this), a cup of brown multi-grain rice, or if I'm desperate and there’s nothing else to choose, I may have some whole-grain pasta. With this I also take two more capsules of omega 369's (Fish oils), a multi-vitamin (performance for men), and another calcium +magnesium pill. After this, I have another cup of green tea (using two tea bags) plain.
6:00: I try to avoid carbs after this time.
6:30: Protein shake (24g), as well as the Udo 369 oil.
9:30: Protein. May that be in shake form or fish. I also take a cup of green tea (two tea bags) plain. I also take my omegas, multi’s, and calc. +mags.
11:30: If I'm hungry, I will have a shake. I also take my last dose of udo oils, as well as a cup of green tea.
That’s just a basic plan, and I change it up every now and again as to what I include, I'm also considering going a fat burner (Lipo 6), as well as R+ alpha lipoic acid (with carb meals).
As for my work outs, they are never really the same. My trainer always mixes it up, and targets different parts each work out.
On average, I’m with him 3-4 times a week, and while Im with him; it consists of interval training, HoT (Hyperoxic training), circuit training, plyo's, and weight lifting. Not all of that in the same session of course.
On my own, I get in around 5 times a week (including Sat and Sunday) for cardio. On days where I’m not with my trainer, I do an hour of interval training in the morning, as well as another hour later in the day. On days I do train with him, I do only one one hour session of cardio that day.
For an example of one of my work outs with him, I will use my last session.
30 mins: Interval training on bike. Using intervals such as 45s-45s, 1 and 1's, as well as 2 and 1s.
30-40 mins: Hyperoxic training.
After that, we usually try to get in around 16 sets of circuit training. (4 different exercises x 4 sets).
There ya go!
As for my progress with this, I've lost around 20-25 pounds in the past two months, and I'm working towards my Q tryout in August.
Here are links to the supliments I take:
http://www.jamiesonvitamins.com/product_item.asp?id=132 Multi-Vitamin
http://www.jamiesonvitamins.com/product_item.asp?id=167 Omega 369 capsuls
http://www.jamiesonvitamins.com/product_item.asp?id=4 Calcium + Magnisium
http://register.eas.com/OA_HTML/ibeC...2217DC2D9AE%7E