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Please tell me what to add to my daily routine.
Meal 1) 6 whole scrammbled eggs W/ 1 cup oatmeal
Meal 2) chicken breast w/ portion of rice
Meal 3) chicken breast w/ portion of rice
Meal 4) chicken breast w/ portion of rice
Meal 5) chicken breast w/ portion of rice
Meal 6 Pre-workout) Protein bar (30grams protein)
Meal 7) protein shake (50grams protein)
Meal 8) chicken breast w/ portion of rice
what are you goals, stats?
Im assuming you want mass? if not disregard.
Meal 1) 6 whole scrammbled eggs W/ 1 cup oatmeal (have protein shake with water and a piece of fruit as soon as you get up, then meal) (id also have egg white more then 6 whole eggs everyday unless you want your chorlesterol level to be 300. try cereal too.)
Meal 2) chicken breast w/ portion of rice
Meal 3) chicken breast w/ portion of rice
(your pretty boring with chicken and rice, try beef or turkey or deli sandwich)
Meal 4) chicken breast w/ portion of rice
Meal 5) chicken breast w/ portion of rice
Meal 6 Pre-workout) Protein bar (30grams protein) (i dont know how long you are taking the protein bar before you lift, but IMO i would have a shake with 1 scoop of protein and water about 45mins before you workout to keep gylcogen levels up)
Meal 7) protein shake (50grams protein) (have dextrose or simple sugars found easily in applesauce or yogurt)
Meal 8) chicken breast w/ portion of rice (bro, give up on the chicken 5x a day. you want long digesting meal before you go to bed, some complex carbs and a protein shake with milk, or casein protein)
goodluck mate.
j4k
PM if you have question
What are your goals? Where's the healthy fats?
Read the sticky's atop the diet forum, and give this another shot bro...
ok, Im 24 years old
6' even
208lbs
Im trying to get to 230-235lbs. I'll worry about trimming off the fat later. I dont mind the chicken everyday. BLOWN SC, about the healthy fats....you tell me. Thats why I posted "what to add" at the top of the page. Im on a limited budget at the moment so thats why I have no added protein powder or supps in currently. This will change in the next few months or so.
This is from LMO & Rambo's Bulking Sticky, it's a good basis to work from....
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies (fibrous veggies)
55g protein / 2g carbs / 20g fat
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories
Alot of people really like their format.... also, it was designed for a 200lb, 6ft male, so it should be pretty darn close for you bro....
Also, everything mentioned is affordable... try and buy in bulk when you can.
You can get dextrose from www.kentnutrition.com when you get some cash...
ASN (the sponsor here) has good whey on cheap as well...
Also, here is a link for the type of veggies to aim for:
http://forums.anabolicreview.com/sho...d.php?t=149737
Looks a bit repetitive to me! I don't know about you, but I would get tired of that very quickly. Not only that, but that's a lot of chicken. Chicken isn't cheap. Maybe switch things up with some fish, egg whites, tuna, lean steak, etc. Don't forget your veggies! Fiber helps with digestion.Quote:
Originally Posted by vettewreck
where's the veggies?
Mix It Up You Gotta Have The Tuna!!!
I know I gotta add veggies...thats why I posted this people!!! I ask the question...you guys answer. Dont answer my question with a question. I dont mind the redundency of chicken all day everyday though.
Quote:
Originally Posted by vettewreck
LOL, giving orders on how to make a diet FOR you.
Ballsy.
~SC~
LOL, you know what I mean.Quote:
Originally Posted by SwoleCat
Example: Q) Can you drink winny?
A) I dont know, can you?