The diet changes are above in BOLD.

Remember, these are just estimates. Remember to WEIGH your foods to obtain total nutritional information. Also make sure to read all labels and keep a food log so you know exactly how much you eat.

Should I get rid of the carrots?( love me some carrots haha)



And also. I marinate my chicken in olive oil/ mrs dash.
Do I need to account for that olive oil in my calories . As it would be hard to since I would have no idea because all the chicken is marinating in it haha

Fish oils with every food meal?

This post was edited by 45sz on Apr 25 2012 08:55pm

Hey Raynor, I'm going to have to stop lifting weights in June, I won't have the facilities anymore so I'm wondering if you know of good, well-rounded calisthenic program by chance? I need functional push/pull strength in the upper body but also a way to build strength in the lower body, I was thinking body squats but I don't know if that will help as much maybe ass to grass body squats?

Also one more question, I have my first amateur boxing match coming up in July and I'm so worried I have a cardio/conditioning question for you, so it's 3 3 minute rounds should I just do 4 rounds in training to make sure my conditioning is the best it can be or do the 3 3 minute rounds but progressively more intensely each time?

This post was edited by wanteddead2 on Apr 25 2012 09:27pm

Is 1500 cals gonna be enough?
Only 150g of protein?
I thought I would want more to help preserve muscle loss

No. Just from the meal I told you to.

you need to estimate the calories from the oil. It depends on how much remains on the chicken when you eat it. If you use 2 tbsp to marinate in, figure only about 25-30% of that actually stays on the chicken, and even less gets to you when you eat it. Unless you fry it...then you are getting more.


edit:

yes, omega-3-6-9 with every meal.

This post was edited by SKCRaynor on Apr 26 2012 05:53am

is it possible to gain muscle while losing fats. ?
Because if i am gaining muscles, im 'probably' getting stronger which means it will somewhere improve my jump and smash (if im not mistaken)
And i'll find out how to stretch with my doctor

Thx for ur answer

This post was edited by Betrayed on Apr 26 2012 06:00am

Heres what you need:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


As for endurance...try this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335958561
Improving running endurance and distance

and

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations



For the circuit stations, you might want to add in something with punching to simulate the boxing match you have coming. So example, run for 2 laps, stop and start hitting a heavy bag for 1 minute straight, run for 2 more minutes, and repeat.

It's more than enough. You need 1g per pound of LEAN body weight. You have around 143-150 lbs of lean mass, so 150 lbs is the highest possible protein content you would need for muscle maintenance.

The cals is sufficient and good for fat loss. You will lose strength temporarily, but it will come back the moment you bulk again.

Not really. You can gain muscle very slowly, and lose fat very slowly at the same time. However it takes so long to do both that it doesn't work efficiently. The best way is to bulk up, and then cut down, and repeat as needed.

How do you bulk up :S ?