
Originally Posted by
gp170
I currently have been working out for 4 years. I have been serious and very consistent for the past 1 1/2. I was 5"8 144 lbs last year and now Im 170lbs. Im very happy with my results, but the bulking has left me with a good amount of BF. You can see upper abs slightly, I disburse fat pretty evenly. I look fit but I have a slight gut. My goal is to lose some fat and try to stay around the same weight. I want to bulk again but I want to be leaner when I start.
Pre Breakfast (Anti-Catabolism):
1 Scoop 12 Hour Protein
1 Tbsp Peanut Butter
5 grams Glutamine
skip this, have Breakfast instead
Breakfast:
1 Whole egg
3 Egg Whites
1 Cup Oatmeal (Oatmeal Cereal)
1 Cup Low-Fat Milk
add a few more whites; not a big fan of milk, esp. on a cut; no oatmeal cereal, just rolled oats
Snack:
4 oz Deli Turkey
2 Slices Whole Wheat Bread
1 Slice Swiss
1 Medium Banana
no deli meats; go for grilled chicken breast or fish; skip the bread, go for a better carb source like beans or a potato; banana is not a good cutting fruit IMO, go for berries instead (or maybe have some veggies)
Lunch:
6 oz Protein (Turkey, Chicken, Tuna, Tilapia, Lean Steak)
1 Baked Potato
8 oz Broccoli
Snack:
10 oz. Fresh Spinach
3 Hard-Boiled Eggs
1 Tbsp Peanut Butter
2 Tbsp Olive Oil
skip the olive oil
Preworkout:
1 Scoop Super Pump 250
1 Apple
when is this meal occurring in terms of hours before your workout and after your snack? seems like this coming kind of close to both, so maybe you can adjust the previous meal (snack) to become your pre-workout feeding
Postworkout:
1 Scoop 12 Hour Protein
5 grams Glutamine
2 Cups Watermelon
watermelon is misunderstood b/c of it's high GI, but low GL; ideally here, you want the best of both worlds, so pick a sugar like glucose or dextrose; when bulking, I'll have like half of a french baguette b/c of it's GI/GL ratio
Dinner:
8 oz Lean Protein (Chicken or Fish)
1 Cup Brown Rice
8 oz Green Beans
go for quinoa if you can, but brown rice is fine
Bedtime (Anti-Catabolism):
1 Scoop 12 Hour Protein
5 grams Glutamine
casein protein here, preferably from a food source
Calories: 3,100 Carbs: 310 Protein: 245 Fat: 65