Questions on my new regimen

[sparjohnson98]

This year I have finally decided to get healthy. I'm 21 years old and started at 199lbs and 23% bf. Through about 7 hours of cardio and 5 hours of lifting in a week I have dropped down to 184lbs and 19% bf. My short term goal is to reach 170 lbs and 15% bf. I do eat healthy and on average every 2-3 hours.

Due to restraints as to when I can work out it must be after work.

3pm: protein type snack at work
5:15: Take NO-Explode (which states not to eat within 2 hours of taking
6pm: start cardio for 1 hour, usually 3 different machines for 20 min each and hitting different target heart rates
7pm: 1 hour strength training/resistance training
8pm: 15minutes of ab training
8:30 make some type of carb and protein meal
10:30pm: Take ON Casein gold standard protein, lay down for bed, and read MS until I fall asleep

Questions: Am I taking the NO-Explode at the right time considering it contains creatine? (It helps greatly to get me ready for my workout). Based on this schedule I don't eat for 5 hours, should I consume some type of food after I finish my cardio and before my strength training? Any tweaks or changes that could help me reach my goals?

 

[P0N]

Lose the protein powder before bed. It just works against you, and the push for it is supplement company fiction. Creatine can be taken any time of day, just make sure to take it every day. Other than that, keep what your doing as long as you keep seeing results

 

[Mobster]

You don't need (want maybe) a pre-workout at all

 

[RickRock]

I'd be curious to see what your actual diet looks like. The casein before bed is unnecessary and probably causes more harm than good

 

[userofgear]

Learn how to track your macros asap. You will see progress in no time.

 

[stevesmi]

you are not supposed to eat every 2-3 hours. listening to too much rich piana videos there buddy.

you are fat at 23% body fat. i mean at 21 years old that is fat. protein shakes are not healthy, just look what is in them

stick to 0-3 whole food meals in a 4-6 hour window daily. that will get you on the right track

 

[stevesmi]

Learn how to track your macros asap. You will see progress in no time.

this is the #1 problem especially for the young crowd. they count their 'macros'.

so they end up eating big macs, chipotle, pop tarts, cereal, and other garbage because it 'fits my macros'. counting macros is just an excuse to eat shit. i promise if you eat garbage even once a day you will completely fuck up your progress because what it does to your metabolism and digestion. those of you who eat fast food know exactly what i mean after you eat it and have diarhea or the McTummyAche. there is a reason you should never use a taco bell bathroom

 

[userofgear]

Well you can eat clean and still count macros imo. But i dont count anything since i can cut with ease, but cant bulk so well.

 

[Mobster]

you are not supposed to eat every 2-3 hours. listening to too much rich piana videos there buddy.

you are fat at 23% body fat. i mean at 21 years old that is fat. protein shakes are not healthy, just look what is in them

stick to 0-3 whole food meals in a 4-6 hour window daily. that will get you on the right track

Was. He's now 19%. Still not ideal mind.

 

[stevesmi]

Well you can eat clean and still count macros imo. But i dont count anything since i can cut with ease, but cant bulk so well.

i get what you are saying but i'm saying that is why weight watchers doesn't work

they basically count up points for the day and by the end of the day if they have points to spare they go have pizza and cheesecake because 'hey i didn't go over my points!'

it is a huge mistake people make and i see this a lot with the younger 'pop tart' crowd. all this guy in this thread has to do is clean up his diet. at his age no excuse for being 19% or more

 

[cbbram]

You don't need to do ab training at 23% bf bro. Until you burn the fat off your abs will be covered with fat. Abs are made in the kitchen.

 

[userofgear]

i get what you are saying but i'm saying that is why weight watchers doesn't work

they basically count up points for the day and by the end of the day if they have points to spare they go have pizza and cheesecake because 'hey i didn't go over my points!'

it is a huge mistake people make and i see this a lot with the younger 'pop tart' crowd. all this guy in this thread has to do is clean up his diet. at his age no excuse for being 19% or more

Ok nice point. Thanks

 

[packofobby]

You have to be sure to check your macros man.

 

[Gentlemann]

there's literally no need to go for a pre-workout, this just wastes your energy and power when you have to really lift good