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  1. #1
    fanatic's Avatar
    fanatic is offline Member
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    New (and improved) LBM Meal Plan

    Age: 22
    Ht: 5'10"
    Wt: 187.5(down 2lbs)
    Bf: 14
    Exp: Have never used AAS

    Ok, heres how my meal plan is shaping out. My goal is to gain quality muscle with "0" fat/water increase. This way I can gain slowly and ensure higher "keeps" with my 12 week prop and 6-8 week var cycle.

    Meal 1:
    Whey Protein Shake/4 Egg Whites/1.5 cups of 100% Whole Grain Oats (82.2g carbs, 54g complete protein, 9g fat) 758 calories

    Meal 2:
    Whey Protein Shake/6oz. Chicken Breast/2 Tbsp Flaxseed Oil (8g carbs, 70g protein, 28.6g fat) 683.4 calories

    Meal 3:
    Red Peppers/Tomato/Lettuce Salad, 1 Can Tuna/1.5 cups of 100% Whole Grain Oats (86g carbs, 40g protein, 10g fat) 625 calories

    Meal 4:
    1 cup peanuts/6oz. Chicken Breast w/ Red Peppers/Tomato/Lettuce Salad/1.5 cups of 100% Whole Grain Oats (86g carbs, 35g protein, 18g fat) 300 calories

    Workout
    Meal 5/PWO: (2:1 ratio) Carbohydrate Replacement/Whey Protein Shake (88g carbs, 40g protein, 4g fat) 240 calories

    Meal 6:
    PPWO 1.5 cups of 100% Whole Grain Oats/Lean Protein (6oz chicken breast or 1 can tuna) (81g carbs, 30g protein, 9g fat) 520 calories

    Totals:
    Calories: 3446 calories
    Carbs: 431.2 g (goal 437)
    Protein: 269g
    Fat: 138g (goal 77.7)

    Im not sure about the high carb meal before I go to bed(meal 6). Also, do you guys think 3400-3500 is too many calories for my stats? I dont want to gain any fat/water if at all possible. Thanks a head of time.

  2. #2
    fanatic's Avatar
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    hate to bump but...

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