I am 29yrs old 6'2'' 225 10%bf I will be utilizing the w.o that Swole posted.
I wo first thing in the morning.
pre-wo 8oz gatorade/1 scoop whey 160 cals 15gms/c 22gms/p
pwo nutrition this will vary due to slin but it will consist of 7-8c/iu
15 min later 100gm pro shake 555cals
1hr later 1cp egg beaters 120 cals 24gm pro
2slices whole wheat toast 140 cals 26c/ 6pro
1 cup rice 230 cals 50carbs 5 pro
10oz chick 467 cals 89gm pr
shake 44gms pro with tbsp oliveoil 347cals 14gms fat
10oz chick 467 cals 89 gm pr
1cup green beans 25cals 10carbs 2pro
1cup brn rice 230 cals 50carbs 5pro
10oz beef 682 cals 77pro
pro shake 44gms pro tbsp olive 347 cals 14gms fat
pro shake 44gms tbsp olive oil 347 cals 14gms fat
cals=about 4100
protien= 540
carbs= on training days about 250 non training days 150
This is my rough draft so please take it easy on me :)