First of all, obviously you are in great shape. I too, let myself go over the last 6 months because the doctor told me to lay off the workouts after my second DVT in my leg. I put on about 30 pounds, and now that i have been cleared, i started P90x and am almost done with the second week. I have done a thread in this section where i am planning on doing updates..etc and telling folks the benefits of the program as I believe that 90 days is a short enough time to get yourself in shape somewhat and continue on from there.
Now, if you dont mind I was wondering if you could take a look at my eating plan(obviously this varies but caloric intake is about the same for each meal) and also if you could recommend a "good" BCAA stack? My goal is to transform my body completely and continue from there. This would probably help others as well. I do appreciate your time.
Wake-Up: 315 am --> Protein Bar or Protein Shake depending on my mood and how late i woke up.
Breakfast 6am --> 1 package of 150 calorie Natures Path organic oatmeal with blueberries and flaxseed oil contained within. (This breakfast never varies)
Mid Morning Snack --> Orange or apple..depends on my mood.
Lunch 10AM --> Chicken Breast, or 2 fillets of baked fish, or sandwich on bread containing turkey or roast beef(approx 6 ounces), 1 slice of cheese, lettuce, onion and guldens mustard. About 12 baby carrot pieces, some cauliflower stalks and celery with a small bit of ranch dressing. Sometimes if they have cooked aspargus i will get that and the veggies.
Mid-afternoon snack --> Orange or apple
Pre workout NO supplement
P90X when i get home
creatine based recovery drink
Dinner(after P90x)--> chicken, or fish or lean flank steak, green beans(usually) and sometimes some rice.
before Bed--> Ceasin Protein shake with skim milk
Should i throw in some more cardio maybe 2 times a week for a 3 mile run or some interval training on the treadmill? I have only lost 2 pounds, but i can feel that my pants feel much better and i can tell that I am definitely becoming a lot more defined up top in m chest shoulders and arms. Is it possible that i lost weight(fat) but gained lean muscle?
BCAA's are very important in order to provide enough of the muscle building Leucine, Iso-leucine and Valine the body needs to repair muscle tissue, as well as maintain lean body mass. The problem with most BCAA's are that they either don't survive the first pass of the liver and the liver converts the BCAA's into whatever it wants - usually glucose - and the other problem is that they have glutamine in them which blocks the same receptors for the BCAA's and you dont get the full value. There are many brands on the market to choose from - make sure they dont have glutamine in them. A good check is to test your blood glucose before and after you take any BCAA supplement and if you get a spike in your glucose level, you;ll be able to tell if your BCAA's got to where they need to get to or didnt.
Overall your diet is pretty good - i would switch out your snacks for either a meal and a shake or 2 meals. can you swing in 6 egg whites in there for the first snack and say a 50g protein isolate for the second?
Keep me posted