hey guys,
PLEASE PLEASE PLEASE CHECK OUT AND GIVE ME ADVICE ON MY PLANNED DIET THATS MY MAIN CONCERS PLEASE PLEASE PLEASE
im posting some pics so i can get advice, and criticism
ok so here is the deal,
im sick of my body, i think i packed on some serious fat so now its time to shred it off and get some muscle on.
im starting a cycle of test 500 mg a week soon so that should take care of the muscle problem.
IM STARTING THE MAKEOVER IN TWO WEEKS, ON APRIL 15TH OF 2007
STATS:
6'1'', 208lbs today, 22% BF (i've been told that there is no way im 22%), been working out for about 4 years on and off about a year solid
GOAL:
220+, 13%BF, within the next six months
SUPPLEMENTS:
test E 500mg for weeks 1-11
clomid 50mg/day weeks 9-13
BCAA a pill every day
multivitamin a pill every day
DIET NOW:
cal - 25000
protein - 200g
carbs - 170g
DIET PLANNED:
cal - 4500
protein - 380g
carbs - 600g
MEAL PLAN NOW:
breakfast:
cereal with skim milk
lunch:
steak
a slice of bread
potatoe
snack:
protein shake 25g
dinner:
turkey breast sandwich
DIET PLANNED: ***REVISED***
breakfast: ***7AM***
8 egg whites (136cal,1.6g of carbs,28.8g of protein, 0.8g of fat, 8cal from fat)
2 slices of ham (91 cal, 2.1g of carbs, 9.3g of protein, 4.8g fat, 43cal from fat)
cup of fat free yogurt (137cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
2 slices of whole wheat bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
multivitamin
TOTAL: 584cal, 89.7g of carbs, 60.1g of protein, 10g of fat, 91cal from fat
snack one: ***NOON***
turkey breast sandwich (254cal,41.4g of carbs, 13.6g of protein, 9g of fat, 41cal from fat)
cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 16cal from fat)
2 protein bars 25g protein (380cal,38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 850cal, 124.2g of carbs, 68.6g of protein, 20.8g of fat, 147cal from fat
lunch: ***3PM***
9oz chicken (426cal, og of carbs, 80.1g of protein, 9.3g of fat, 84cal from fat)
1 cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 41cal from fat)
carrots 9oz (90cal, 21g of carbs, 1.5g of protein, 0.6g of fat, 3cal from fat)
2 slices of bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
1 large tomatoe (33cal, 7.1g of carbs, 1.6g of protein,0.4g of fat, 4cal from fat)
TOTAL: 985cal, 193g of carbs, 96.2g of protein, 16.1g of fat, 168cal from fat
WORKOUT AT 5:30 till about 7:00 - 7:30
snack 2: PWO ***7:45PM***
protein shake 100g (420cal, og of carbs, 100g of protein, 2g of fat, 20cal from fat)
2 protein bar 25g (380cal, 38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 830cal, 38g of carbs, 150g of protein, 12g of fat, 110cal from fat
dinner: ***9:30*** go to bed around 11:30PM
cup of almonds (549cal, 18.8g of carbs, 20.2g of protein, 48.1g of fat, 433cal from fat)
1 large baked potatoe (278cal, 63.2g of carbs, 7.5g of protein, 0.4g of fat, 4cal from fat)
1 cup of fat free yogurt (136cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
TOTAL: 963cal, 100.8g of carbs, 41.7g of protein, 48.9g of fat, 441cal from fat
***TOTAL IN ONE DAY***: 4176cal, 545.7g of carbs, 416.6g of protein, 107.8g of fat, 957cal from fat
HOW DOES MY DIET LOOK??? LET ME KNOW WHAT I SHOULD CHANGE
WORK OUT PLAN:
monday (legs)
squats 3x5
leg extensions 3x5
leg curls 3x5
lunges 3x5
elepticall 30 minutes heart rate 160-175
tuesday (chest)
incline 4x6
bench press 3x5
eleptical 10 minutes
cable crossover 4x6
incline pec flys: 3x5
jogging 30 minutes heart rate 160-170
wednesday (arms)
rope curls 3x8
tricep cable extensions 4x8
bar curls 4x8
tricep cable pulldowns 3x6
stairs 30 minutes heart rate 160-175
thursday (back)
lat pulls 4x10
seated cable row 3x10
bent over dumbbell row 3x10
shoulder shrugs 3x10
deadlifts 3x10
eleptical 30 minutes heart rate 160-175
friday (off)
saturday (off)
sunday (shoulders)
machine shoulder press 3x5
dumbbell lat raises 3x5
upright bar rows 4x5
front raises 4x5
jog 30 minutes heart rate between 160-175
at this rate i think within the next six months i will be able to accomplish my goal
here are some pics NOW MARCH 31 OF 2007
LET ME KNOW WHAT YOU THINK
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