Currently, I eat Chicken/Fish, 1 cup Veggies, 1/2 sweet potato 4 times a day. Morning work out at 0430 to 0600. Followed by some Whey, then Oatmeal. At 8 at night one more shake (with water). I do this for 5 days. It's about 1200-1500 calories. I'm 235 at 6' 1" and the calories don't match the weight. However, My training is done by one hour of weights (5 days), then 20 cardio (on Back/Leg/Chest days) the smaller groups (Shoulder/bi's/tri's/abs) I'll do 45 min. of cardio. I'm getting stronger, some how, and I've dropped 20 pounds in 8 weeks.
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I did the once a week thing too. Still do, on some things. In my opinion!! The larger muscle groups (Compound movements) I do once a week. However, the smaller, isolated, exc. I do each group twice, sometimes trice, a week. Example: I'll do dead lifts once but, I will do roman chair twice, and reverse pullups on bi day. Generally, I work Push/Pull (Back, Tri / Chest, Bi / Leg, Shoulder). I Do cardio every day ranging from 15 to 60 min. Depending on day. If the Back Tri day I may only do 15 but, the next I may do 60 with abs and dips. ALWAYS, keep the body guessing. Just like work. You never know whats coming>>>>.
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I do the same. I get up at 430am, drink a little coffe, take a "motivator" and off I go. However, I consume 40grms or protien right after. Then 1 cup of oats 30 minutes later.
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