So here's the new plan...

[kethnaab]

Age - 34
Height/weight/bodyfat - 5'8, 215, blubberous (will post pics this weekend, prolly 18%....moooooo.......)
EDIT - pics here: http://forum.mesomorphosis.com/photo...=14888&cat=500
Training experience - 20+, including time spent recovering from every injury in the book
Goals - gain muscle, lose fat, get strong, be happy, maintain erection, etc
Limitations - shoulder reconstruction surgery and back issues cause me to have to do a variety of less-than-optimal exercises, military commitment causes me to have to a less-than-optimal schedule and an odd training routine

So without further ado (nutrient ratios in Pro g/CHO g/Fat g/total calories):

morning cardio

Meal 1
1/4c brown rice
8 oz round or flank steak
51g pro/41g carb/15g fat/520 kcal

Meal 2 (pre-workout)
1/2c oatmeal
1T ANPB
1 scoop whey
1c skim milk
39/44/13/458

lunch - hit the iron

Meal 3 (PWO drink)
1/8c dextrose
1/8c maltodextrin
2 scoops Isopure
50/50/1/420

Meal 4 (power pudding)
1/2c plain skim yogurt (no sugar added)
1/2c plain skim cottage cheese
1 scoop whey
1T flax oil
44/17/16/401

Meal 5
6 oz chicken breast
high fiber, low-cal veggies (Broccoli, cauli, asparagas, etc)
1T flax
45/12/23/450

Meal 6 (pre-cardio)

1/2c oatmeal
1 scoop whey
1T ANPB
1c skim
39/41/15/458

during night, I fill up a shaker with 2 scoops Isopure, some water and a bunch of ice, and each time I take a leak, I drink it. By the time it's morning, it's finished. Great way to stay hydrated and stave off catabolism, especially since I *must* do fasted cardio each morning. The fast is carb-only overnight.

total daily calories and ratios and whatnot:

318g protein (45%), 210g carbs (29%), 81g fat (26%), 2920 kcal

on the non-lifting days (2x cardio still), I hit 306 (53%), 117 (20%) and 68 (27%) for 2374 kcal.

On the non-lifting days, I basically drop 3/4c of the 1c of oatmeal I eat on a lifting day, as well as dropping 1T of ANPB, and I get rid of the dextrose/maltodextrin in the normal PWO (I still drink the isopure for the protein though.)

then sunday I sit on my rump and eat like a non-lifting day.

supps include glucorell-R, sesamax, EPH/caffeine 3-4x daily, 2T Barleans flax, and of course, the venerable multi-vit/mineral, as well as Iron-Tek and Isopure whey protein.

Weight training is a variation of HST. I do morning cardio at a relatively moderate pace (lvl 6-8 on the Stepmill), evening cardio is HIIT (lvl 6/lvl 15 intervals) on the Stepmill.

Already made quite a few changes to the diet, including dumping my beloved BBQ sauce (sigh). This is the latest/greatest version.

anyway, any more advice would be greatly appreciated.

[MANWHORE]

Bump

[kethnaab]

thx MW

[kethnaab]

wow. 26 looks, no love.

[Dionysus]

I understand L Glutamene (sp?) does a good job at stopping catabolism.

[wildfox]

Wow, how well do you sleep at night if you wake up a lot to piss?

I think getting plenty of sleep is important for tissue repair and growth.

WF

[kethnaab]

sleeping gets tough, but when you're exhausted, you sleep. :P