I started this diet 4 weeks ago. It works very well for me.
Started at 212 pound 16%bf, now I am 200 13%.
I use Clen 2weeks on/2weeks off with ECY in the off weeks
I train 4x a week.
At non training days:
-8am:5g glutamine
morning cardio (45min cycling with 60-70%)
-9am: 2scop of whey prot (40g prot) 1 tablespoon of flax
-10:30: 100g oatmeal (3,5oz) + 1 scop whey prot
-1pm 125g (4,4oz) brown rice+ 220g (7,8oz) of chicken breast (45g protein), green weggies
-4pm The same
-7pm 2scop of whey prot (40g prot) 1 tablespoon of flax oil
-9pm 220g (7,8oz) of chicken breast 1 tablespoon of flax oil
-11pm 2scop of caseine 1 tablespoon flax
3160kcal 309 g prot / 285g carbs / 90g fat
at training days:
-8am: 100g oatmeal (3,5oz) + 1 scop whey prot
-9-10:30 training
-10:30 PWO shake (40g prot 80g dex 5g glutamine)
-12: white rice 125g (4,4oz)+ 220g (7,8oz) of chicken breast (45g protein)
-3pm: 125g (4,4oz) brown rice+ 220g (7,8oz) of chicken breast (45g protein), green weggies
-6pm: 2scop of whey prot (40g prot) 1 tablespoon of flax oil
-8pm: cardio 45min (cycling 60-70%)
-9pm: 220g (7,8oz) of chicken breast 1 tablespoon of flax oil
-11pm: 2scop of caseine 1 tablespoon flax
3350kcal 328 g prot / 339g carbs / 80g fat
Please critique my diet!