Originally Posted by
shepa
so i have an amature competition in october. i am 5'7' 180LB and 12% BF. i will be doing a 10 week prop/tren cycle with winny to get ready for my competition. I still want to gain size while cutting some fat and was wondering what you guys think about my diet/work out ... please let me know!
Calorie Fat Carbs Protein
Meal 1:
Optimum Nitro Core 24 200 5g 14g 24g
Total: 200 5g 14g 24g
This can't be counted as a meal. However I don't see anything wrong with pounding a shake upon waking up just to break the fast and get some protein in there. You don't have time of day for each meal posted, but your next meal (first REAL meal) should come .5 - 1 hour later
Meal 2:
1 Cup Quaker Oats 300 6g 54g 10g
6 Egg whites 1 yolk 150 4g 6g 30g
Total: 450 10g 60g 40g
Meal 3
1 can Tuna w/ 1tbsp mayo 190 11g 0g 26g
Baby spinach 40 0g 10g 1g
handfull of almonds 100 8g 4g 4g
Total: 330 19g 14g 31g
Drop the almonds here and go for a complex carb
Meal 4: Pre Workout
2 slice whole wheat bread 160 2g 29g 7g
4 oz Turkey breast 120 1g 4g 22g
1 banana 110 0g 30g 1g
Total: 390 3g 63g 30g
I don't like this meal - I assume this is deli turkey breast? Not really a quality source IMO (loaded with sodium and nitrates), neither is the whole wheat. Try for a better meal here - lean protein and good complex carb,maybe a sweet potato or yam. Drop the banana all together
Meal 5: During/Post Workout
IDS Waximaize 320 0g 80g 0g
Optimum 100% Whey Protein 260 3g 8g 48g
Controlled Labs Purple Wraath 0 0g 0g 0g
Controlled Labs Green MAGnitude 0 0g 0g 0g
Total: 580 3g 88g 48g
Meal 6: Post workout meal
6oz chicken Breast 260 3g 0g 56g
Brown Rice 300 2g 66g 8g
Fresh Baby Spinach 40 0g 10g 1g
Total: 600 5g 76g 65g
Great meal!
Meal 7:
2 Tbsp Natural Peanut Butter 200 16g 6g 8g
1 cup cottage cheese 180 2g 6g 32g
Optimum 100% Casein Protein 120 1g 3g 24g
Total: 500 19g 15g 64g
Calories Fat Carbs Protein
Total: 2,850 64g 330g 302g
10% 47% 43%
On NON Workout days skip Meal 5
Calories Fat Carbs Protein
Total: 2,270 58g 209g 254g
Other Supplements taken:
Omega 3 fishoil - 3pills 3 times daily
Animal Pack Multi Vitamin
Chromium Picolinate
ZMA
and here is my workout plan
Monday: Hamstring/ Calves/Bicep
Machine Leg Curls: 4 Sets/8-10 Reps
Barbell Deadlift: 3 sets/8 reps
Calf Raises: 3 sets/15 reps
Concentration Curls: 4 sets/8-6 Reps
Alternating Dumbell Curl: 3 sets/8 Reps
Super set with
Dumbell hammer curl: 3 set/8 reps
Cable ez-bar curl: (very light but flex) 2 sets/8reps
Tuesday: Chest/Tricep/Abs
Flat Barbell Bench Press: 4 sets/8 reps
Incline Dumbell bench Press: 3 sets/8 reps
Decline smith Machine Press: 3 sets/8-6 reps
Peck Deck: 2 sets/10-12 reps
Incline Dumbell Fly: 2 sets/8 reps
Close Grip Barbell Bench (for Triceps): 3 sets/6-8 reps
Cable Tricep Extenions: 3 sets/10 reps
Reverse Cable tricep Extensions: 3 sets/10 reps
Crunches: 4 sets/15 reps
Wednesday: Quads/Forearms
Leg Extensions: 4 sets/10-8 reps
Barbell Squat: 3 sets/8-6 reps
Machine Leg Press: 3 sets/8 reps
Wrist Extentions: 3 sets/20 reps
Thursday: Back/Biceps/Abs
Wide/Narrow Grip pullups: 4sets/ Until failure
Bent over Barbell rows: 3 sets/ 8 reps
Wide Grip Lat pulldowns: 3 sets/8-10 reps
Narrow grip Lat pulldowns: 3 sets/8 reps
Seated Cable Rows: 3 sets/8-10 reps
Lower Back extentions: 3 sets/15 reps
Single Dumbell Preacher curls: 3 sets/8-10 reps
EZ-bar Barbell Curl: 3 sets/8 reps
Ab machine: 4 sets/15 reps
Friday: Shoulders/Traps/Tricep
Machine Shoulder Press: 4 sets/8-10 reps
Super Set front/Side Lateral raises: 3 sets/8 reps
Dumbell Arnold Press: 3 sets/8 reps
Seated Rear Delt raises: 3 sets/8 reps
Shoulder Shrugs: 3 sets/8-10 reps
Skull Crushers: 3 sets/8-10 reps
Dips: 3 sets/8-10 reps
Rope Overhead extentions: 3 sets/8 reps
Sat/Sun: off
Cardio will be Done 3x week after meal 1
PLEASE LET ME KNOW IF THERES ANY CHANGES I NEED TO MAKE.... I STILL WANT TO PUT ON SERIOUS MASS OVER THE SUMMER AND ON MY CYCLE WHILE CUTTING SO WANT TO KNOW IF THIS IS GOOD FOR WHAT I WANT?
thanks
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