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1/2 through first ex. prog and need some

spartan_oif Posts: 7 Joined: 2006/10/24	2006/11/19, 07:14 AM Ok. Need some help. I'm male, 38, 6', 197lbs. On week 5 of my first program and I had some questions. My diet because of where I am, stationed in Afghanistan, is as good as I can get it here. Green tea, protein shakes, taril mix (unslated and I pick out the fruit), tuna/albacore, fruit and veggies, lowfat milk & OJ. Getting all my protein 200+ a day, still falling a bit low on the others. According to my diet plan here I need about 3000 cals, 500 carbs, 200 P, and 32 fat. I usually get all my protein, 2100-2500 cals, 200-300 carbs, and 20-25 fat. Is this still ok? Thats question one. We have a great gym so my routine is weights first than later in the day cardio. Am I supposed to have a shake or something after cardio or wait? Trying to incorporate HIIT into my cardio. How many times a week? I was thinking 3? Trying for that elusive 6 pack. Toneing up pretty nice butdo not want to loose any lean muscle. Answers to my questions and any help would be great and much appreciated.
spartan_oif Posts: 7 Joined: 2006/10/24	2006/11/19, 07:21 AM Forgot to mention that I always have a protein shake with a banana after a workout. I also eat hard-boiled egg whites and on ewhole hard-bolied egg. Also ther is PLENTY or plain oatmeal here which I eat. You would thing that the military would want to feed thier troops a abetter diet than burgers, fries, grits, cheese omlets, and a vairety of junk food to grab on your way out of the chow hall!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/19, 09:55 AM The nutrition plans here run a little on th ehigh end for calories. I get your highest intake aroung 2,900, lowest around 2,500, so you are close. Incorporate HIIT once a week and vary the other types and intensity/duration for other sessions. After cardio, if it is time to eat, eat, otherwise i wait until meal time. Oatmeal is a good way to get your crabs up. I know a guy whose entire pre-competition diet was oatmeal and chicken breasts. Keep up the hard work, sounds like you are on the right path. Oh, and thank you for serving in our military! -------------- There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less. Kurt Hahn
adalos Posts: 174 Joined: 2006/02/04	2006/11/19, 02:11 PM eek! keep em down. lol ============ Quoting from asimmer: Oatmeal is a good way to get your crabs up. =============