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Anonymous
Aighty...
1) Milk is questionable. On its own, Skim milk is a good source of protein. If you like milk, I see no point in avoiding it -- so long as it is skim. Fruit is basically sugar with vitamins in it. They're good snacks as they are filling and they are pretty fibrous, but a little oatmeal will beat out a piece of fruit with regards to burning fat any day. Again, there's no need to deny yourself some fruit if you like it, though.
2) Cardio is placed wherever you can do it, preferably after your weight lifting for the day. Most people space their workouts so that they're doing "something" every day, but I personally like to have a day of utter rest every now and then. You can even do it every day if you want. All you need to do here is listen to your body. Don't do it if you're tired, and don't NOT do it if you're energetic (meaning if you're not scheduled to).
3) Fish oil is good if you think you've got an EFA deficiency. Look at your diet and search for monounsaturated and polyunsaturated fats. If you're getting like 3g of each, then you're getting more than fish oil would give you. My recommendation is to get those two fats naturally if you can (up to about 20% of your caloric intake).
4) Protein supplements are mostly used in bulking up, so no, I'd avoid it unless you have a meal that is otherwise devoid of protein that you can add it to, such as...
5) I'd add some protein to it. An egg or two should be fine, or you can dump some whey protein into the cereal. Oh, this is nitpicky, but I'd change it to shredded wheat cereal (not that frosted shit -- pure, untainted shredded wheat).
6) That is a weak tricep, my friend. You can do some isolation or just keep at the highest doable weight. Whichever you prefer...though I imagine isolation would help you improve a little quicker.
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