Guys, I am moving to fl and working construction m-f 7-3 everyday in heat/humidity and I was thinking of a new dietary approach with more carbs. What do you think>
i
think ur ecto-meso maybe ??? and working const so the carbs r fine i guess
meal 1 6AM
1 cup of oatmeal 300/4/50/12
1 cup strawberries 50/-/12/1
1 apple 72/-/19/-
Total fat- 4 Protein-13 Carbs- 69
add 35 grams protein here i dount count the protein from oatmeal and fruit
meal 2 9AM
1 Chicken breast 165/4/0/31
2 cup brown rice 434/4/90/10
1 cup brockoli 20/-/4/2
Total fat- 8 P- 43 C- 94
looks goodMeal 3 12pm
1 turkey breast 4oz 135/0/0/30
1 cup brown rice 217/2/45/5
1 sweet potato 103/-/0/30
2 cup Romaine lettuce 20/-/4/2
Total F- 2 P- 39 C- 73
looks good
Meal 4 3pm
1 turkey breast 135/0/0/30
1/2 cup oatmeal 150/2/25/6
2 cup chol***ower 50/0/10/4
Total F- 2 P- 40 C- 35
looks good
PWO Nutrition
70g Dextrose 280 cal/70 carbs
1 scoop pure whey 125/1.5/1.5/26
6.5 tsp. of met max 75/0/3.5/9
Total 480/1.5/73.5/35
looks good
Meal 5 6pm
4 spears aspargus 16/-/3/2
1 cup brockoli 20/-/4/2
1 cup chol***ower 25/-/5/2
7oz top sirloin 353/10/-/64
1 tbsp. olive oil 119/14/-/-
Total F- 24 P- 70 C- 17
remove the fat , up the carbs and eat less fiber or none i'd substitute this for chicken and rice 
Meal 6 9pm
1/2 cup egg whites 60/0/0/13
2oz turkey breast 67.5/0/0/15
Total F-0 C- 0 P- 28
dont eat protein alone make this a pro/fat meal but wait 2-3 hrs so ur slin isnt still spiked
Meal 7 before bed
1 tbsp . flax 125/14.5/-/-
1 scoop whey 125/1.5/1.5/26
Total F- 16 P- 26 C- 1.5
up the pro a bit like 35 g
Totals
Fat = 54.5- 491= 16%
Protein = 294- 1176= 38%
Carbohydrates= 363- 1452 = 47%
Total Calories= 3119
Thanks guys,
-SHRED
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Originally Posted by fritz2435
this is meal 6 u still have one more meal its not ur last meal and if u have to add a carb meal make it a complex carb like oatmeal and add some veggies
