hi, im pretty new to all this, little back ground info, been lifting 3 years, only seriously for 1, been following ronnie rowland's slingshot training program for 8 months now, beginging to plateau lately. ive been looking for some help in breaking my 185-190lbs curse, im 6'2 and today i was 187lbs after a light snack. i have been this wieght for a good year now despite strength gains and size gains. my bf is approx 7-9% anyways here is an average day for me, this is my plan for tomorrow but week days are pretty much all similar:
530am- 40g whey protien, 2 pills flax seed oil (***** 3,6,9) , 46g carbs (gold medal carbs)
8am - 3 eggs (21g protein) 1 muffin w/ jam - 1/3 cup mixed nuts ( 13g protien)
10am - a fillet of breaded salmon (23g protien) 1 apple, 1 granola bar (26g carbs)
12pm- 2 chicken breast sandwiches (deli meat- 36g protein) (whole wheat bread 60carbs)
230pm - protein bar, 30g protien, 12 carbs, 1/3 cup mixed nuts, 1 apple
430pm - granola bar 26 carbs, 1/3 cup nuts (13g protien)
work out (no cardio btw)
630pm whey protien shake(38g protien) + 46g carbs (goldmedal complex carbs) + 5 g glutamine + 2 flax seed pills
8pm 2 chicken breasts (38g protien) + 1 cup frozen veges
10pm - whey protein shake + gold medal carbs(46g) + 2 flax pills
very recently ive added the gold medal carbs to my shakes, hopefully that helps, so within the last 4 days, i havent noticed any changes yet but its early. also i was only taking the flax seed pills once a day after work outs now im taking it as follows. so any advice suggestions would be greatly appriciatedoh and im quite the ectomorph if you couldnt tell by my stats.
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