I am 27 years old
5'9", 171 lbs, approx. 12-13% bf
BMR - 1830.83
TDEE - 2837
Currently running 500 mg a week of test cyp
Goals: Drop body fat a little more (to approx 10%), but pick up lean weight to get me to around 175-180 lbs. I normally bodybuild 4-5 days a week and do plenty of cardio 6 days a week (normally 45 min-75 min).
Meal 1 (Breakfast): 4 *****-3 eggs with 1/2 cup of oatmeal
Meal 2 (Post Workout): either a 50g protein shake with 3/4 cp of brown rice or 2 cans of tuna in water with the rice
Meal 3 (Mid Morning snack): 40g protein shake
Meal 4 (Lunch): 6 ounces of lean steak, 1 1/2 cup of broccoli/cauliflower
Meal 5 (Mid Afternoon Snack): Protein Shake
Meal 6 (Dinner): 6 ounces of chicken/lean pork, 1 1/2 cup of broccoli/cauliflower, 1/2 cup of brown rice
Meal 7 (After dinner snack): 40g protein shake
It gets to be a little boring and drab with all the protein shakes, any advice on replacements for at least one of the protein shakes? Also, am I taking in too much, too little or just enough? I'm open to any ideas on changes and also to spruce up the variety a little bit. Thank you in advance.
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