im 18 years old and i just finished my first show and now its time for the off season.. i'm 5 8 150 pounds at 6 percent right now.. here is a copy of my diet.. its still got a lil work but this is what i have so far.
4:00 AM- Pre workout
1 scoop Glucevol- 36C
6oz vanilla yogurt 10C 5P
46C 5P
Total= 184C 40P 224Cal
5:30 AM-Post Workout
2 Scoops Building Blocks- 52P 1.5F 1C
1 Scoop Glucevol 36C
52P 1.5F 37C
Total= 208P 13.5F 148C 369.5Cal
6:30 AM Meal 1
3 egg whites- 18P
2 slices turkey bacon 10P 3F
4oz Ezekiel Cereal 40C
1 slice Ezekiel bread 7P 21C
1 tablespoon Jam 14C
1 Grapefruit 1.8P 24.5C
26.8P 3F 99.5
Total= 107.2P 27F 398C 532.2Cal
8:30AM Meal 2
1 Packet oats brown sugar- 3P 1.5F 22C
1 Banana 1.3P 27C
4.3P 1.5F 49C
Total= 17.2 13.5F 196C 226.7Cal
10:30AM Meal 3
1 scoop True Mass- 15.3P 5.3F 23.3C
1 Cup 1% Milk 8.2P 2.4F 12.2C
23.5P 7.7F 35.5C
Total= 94P 69.3F 142C 305.3Cal
12:30PM Meal 4
6oz chicken breast- 30P 3F 2C
1-cup brown rice 4.5P 1.6F 46C
1-cup green beans 2P 10C
36.5P 4.6F 58C
Total= 146P 41.4F 232C 419.4Cal
3:30PM Meal 5
3oz lean ground beef- 30P 3F 2C
1-cup brown rice 4.5P 1.6F 46C
1 Avocado 4P 29.5F 17.1C
38.5P 34.1F 65.1C
Total= 154P 306.9F 260.4C 721.3Cal
5:30PM Meal 6
6oz lean steak- 50P 10.6F
4 rice cakes 44C
1 large red potato 7P .5F 58.7C
57P 11.1F 102.7C
Total= 228P 99.9F 410.8C 738.7Cal
7:30PM Pre Workout
1scoop Glucevol- 36C
I packet oats brown sugar 3P 1.5F 22C
3P 1.5F 58C
Total= 12P 13.5F 232C 257.5Cal
9:00PM Post Workout
2 scoops building blocks- 52P 3F 2C
1 Scoop Glucevol 36C
52P 3F 38C
Total= 208P 27F 152C 387Cal
10:00PM Meal 7
1 cup 1% cottage cheese- 28P 2.3F 6.1C
4 asparagus spears 2P 3.6C
30P 2.3F 9.7C
Total= 120P 20.7 38.8 179.5Cal
Protein Fat Carbs
328.6G 65.7G 550.5G
1314.4Cal 591.3Cal 2202Cal
32% 14% 54%
Total= 4107.7Cal
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