I need a diet nutrition chart? anyone can give me?

[War1ock]

I am planning to lose a lot of fat b4 summer comes, I wanna lose my chest fat and abdominal fat. I'm been in the gym for 2 months now, and i can c my arms becoming bigger and my friends told me i became more slimmer. I do a lot of cardio b4 doing weights. But i cant lose my abdominal fat and my chest fat if i keep eating a lot. I want to follow a diet chart, where it tells you wat to eat today at this time and this time. And also nutritions chart. If you can give me a site where i can print it or copy it plz pass me a site or anything, it would be very helpful. Thank you.


P.S: by the way which is better to take protein, b4 work out, while working out or after work out? which one is more effective for the muscles?

 

[Richard]

Breakfast:
I take a small saucepan (2 cups?) and put about an inch of water in it. Sprinkle in a couple of ounces of Quaker quick pearled barley (like you’d use in beef barley stew). The barley takes about 5 minutes to boil. When it begins to boil, add a generous amount of ground cinnamon. The barley will need to boil for another 5 minutes to be tender. While it’s boiling, slice some dehydrated apple, crush a few walnuts…….with about 3 minutes left on the barley add the slow-cook type oatmeal (not the one-minute stuff, it’s too “processed”). With the oatmeal added, lower burner to simmer, cook and stir for a couple more minutes adding the apples and walnuts. The barley is an insulin buffer and will ward off insulin spikes during the day. (Tip: Omit the barley on days you lift because you’ll want a post workout insulin spike). Barley also lowers bad cholesterol…even better than the highly touted oatmeal. The cinnamon is a natural thermogenic (fat-burner). And the walnuts have mono-unsaturated fats to help destroy belly fat.

Before Cardio:

30-40 mins. prior:
200-300 mg. caffeine (fat burner or energy supplement) (Drenaline, Ripped Fuel, Lipo-6 for example)
1-2 grams glutamine (amplifies fat burning)
Oatmeal/barley/cinnamon/apples/walnuts (Don’t use the barley on lifting days. It buffers your insulin response)

0-30 mins. After:
20-40 grams of whey protein (rebuilds muscle)
40-80 grams “fast” carbs (speeds recovery) white bread, white rice, white sugar, fruit in your shake. .(Peaches or Black cherries, usually)


Before weight lifting; 30-45 minutes before
5 grams nitric oxide booster
3 grams glutamine (6 tablets)
Fat burner or energy supplement
Small protein shake 8-oz. milk, 1 scoop powder, ¾ cup blueberries. Blend into a shake. Small bowl of oatmeal w/ blueberries.


After lifting:
3-4 grams nitric oxide
3 grams glutamine
20 Gummi-Bears before showering,
after shower….
12 oz. orange Gatorade with 2 scoops vanilla or strawberry protein powder, add ice to make slush or shake