Hawaii!!!!!!!!

[biggie Senior Member Find all posts View Profile Close biggie]

hey guys the wife and I are going to Hawaii in July. Trying to lose some BF and trying to maintain some muscle before we go. Need some help on what to eat and what not to eat. Back in 2005 I worked with a guy who was a bodybuilder.(didn't know he was on gear at the time) He had me eat
breakfast 6 eggwhites 1 yolk and 4 oz of oatmeal
break -6 boiled eggs no yolk and some almonds
lunch- chicken spinach and 1/2 baked potato
break -same as first break
dinner- a protein, a green vegetable and 1/2 baked potato
a gallon of water a day and I ran about twenty five minutes a day. 5 days a week
I wanted to do what ever it took to see my abs before I turned 36. So I did this diet for 16 weeks. I took pics. I started at 5'9 190 lbs and went down to 145lbs the morning I took pics. That evening I jumped to 155lbs. Can't eat another egg to save my life.Lol. Need some advice on what I can eat and how much carbs I can take in. Can I have skim milk, yogurt. Tuna and wheat crackers. Things other than eggs. Lol. I'm currently not doing any gear. I started doing gear in 2010 off and on. I'm about 195 lbs don't know BF%, 43 yrs old, but I have a little spare tire and some love handles. I know I need to eat about 6 or 7 times a day and do cardio. I'd like to be able to see my abs, but I don't want to lose another 40 lbs. I don't need to be able to see all of my veins. Just a little def. in the abs. How do some of thes guys stay at 205 and have abs? Do they walk around at 245? Anyway thanks for any advice you guys can give me.
p.s. going to lift 5 days a week- one bodypart a day and cardio.

[biggie Senior Member Find all posts View Profile Close biggie]

come on guys!!!!!!!!!!!!

[MrBig Senior Member Find all posts View Profile Close MrBig]

come on guys!!!!!!!!!!!!

Relax biggie, you need to do a lot of cardio, keep your protein about 1.5 your body weight. As for carbs, what I do is take in enough just to get me through the day and my training, this maybe different for everyone. I'm going to guess that it's around 75-150g per day. I try to cut all fat but some omega-3's like fish oil an peanutut butter.

Not sure if your lookin to do any Clen or gear????

[Big L Senior Member Find all posts View Profile Close Big L]

And keep an eye on your sodium intake in aday
I try to go no higher than 2,000 mg aday
I keep my carbs at 200 once did 50 aday for a month but lost muscle and energy
You can add a protein shake in your diet ( u didnt write one )
Lay on flat bench BUTT at the end legs hanging off and raise them legs
I like to raise the legs and bring my arms up and touch ur toes form a v or u lol

[biggie Senior Member Find all posts View Profile Close biggie]

Thx guys. Hey Big L, that protein shake, water only or can I use skim milk? And If I'm cutting weight can I have a yogurt or cottage cheese?

[MrBig Senior Member Find all posts View Profile Close MrBig]

When I'm cutting I mix mine with water, you can have the yogurt and or the cottage cheese, just make sure when you calculate your macro's that your including it. Me I try to stay away from as many carbs as possible.

[Big L Senior Member Find all posts View Profile Close Big L]

Ya i mix mine with water i use ONs Gold Standard whey mices great with water
1 serving on 120 calories 3 carbs 24 protein but 130mg sodium
My hrt doctor swears by FAGE yogurt Not sure about cottage cheese I dont know how many cals or carbs are in it
And you asked about tuna. I have had it straight outta the can Becareful if you mix it with mayo use just alittle Because you are now watching sodium and tuna has alittle to much and so does mayo

[biggie Senior Member Find all posts View Profile Close biggie]

ok guys since you two are the only one answering me. Lol. How many calories should I consume a day? Is it ok to have lean ground beef, steak? Big L I sent you a pm last night?

[biggie Senior Member Find all posts View Profile Close biggie]

MrBig not gonna do any gear or clen. gonna try natural for now.

[Big L Senior Member Find all posts View Profile Close Big L]

Everday in a notebook i write down what i eat
In every meal i write down calories,carbs,protein,sodium and insert the number and add them up as i go during the day
Since diet is so important for abs If i were you id start at 3200 calories aday on workout days since you will burn some off while you workout
You gona need good calories to help keep your muscle and help with getting abs. Not enough calories u will burn to much muscle samewith carbs i like the 200 mark to start i eat ground beef and venison but that depends where im at with my calories on that day since i keep track i lnow how many calories for dinner i need to meet my calories for the day

[Big L Senior Member Find all posts View Profile Close Big L]

And keep sodium low so important. This all seems like alot of work but when you get your first compliment its all worth it
Pen and paper write it down i also like working abs every other day some might say its extreme but im a person who needs to see improvement or i get aggravated with my self And there are usually alot of guys on here but it is a holiday weekend

[Time Bandit Senior Member Find all posts View Profile Close Time Bandit]

Big L , Give us an example of what you will eat per day and how much.

[MrBig Senior Member Find all posts View Profile Close MrBig]

Hey if you guys have Microsoft Excel, I made up a list of food and calories, you put in how much you eat or want and it will calculate the calories, protein, carbs and fat. You can add one meal or calculate the whole day. I can e-mail it to ya if you guys want it??????

Oh you can also change the food that you eat, you'll just have to get the info for it and type it in.

[biggie Senior Member Find all posts View Profile Close biggie]

Sorry I took so long to get back to you guys. Watching NCAA BB. Hey thanks for all the advice. Yeah Big L gives us an example.

[Bigs251 Senior Member Find all posts View Profile Close Bigs251]

There's also a few apps out that are pretty helpful also