Stats:
Age 27
Weight 180 pounds
Height 5"11
BF 10%
I have been scanning this site for a while now because I am interested in learning about the effects/ side effects of anabolics. I have been working out (4 days weight training, 1 or 2 days cardio) for 2 years now and I have made some good gains. Probably about 16 or 17 pounds of muscle I would say plus some body fat. I train hard every week and my top goals are to get some thick width to my arms and a nice thick back. I do have good definition and peaks on my bi's for someone who has trained for only 2 years but I don't have the width I'm looking for. I do a lot of inner and outer bicep training plus hit all the heads for triceps. My diet looks like this:
Breakfast: 48g Protien, 57g Carb, 16.5g Fat, 9g Fiber (400 Calories)
• whey protein shake (1 scoop in 1% milk) (24g Protein, 1.5g Fat, 3g Carb) [120 Calories] ( 9g Protein, 12g Carb, 4g Fat) [110 Calories]
• 1 cup 1% milk ( 9g Protein, 12g Carb, 4g Fat) [110 Calories] [in oatmeal and fibre one cereal thru morning]
• ½ cup oatmeal (dry measure) (8g Protein, 30g Carb, 7g Fat, 9g Fiber) [180 Calories]
• Multi vitamin
Mid-morning: 14g Protien, 66.6g Carb, 15g Fat, 21.3g Fiber (424 Calories)
• ½ cup yogurt + ½ cup FibreOne cereal (5g Protein, 8g Carb) [50 Calories] (2g Protein, 24g Carb, 0.5g Fat, 14g Fiber) [100 Calories]
• ½ cup cottage cheese (14g Protein, 10.5g Carb, 0.4g Fat, 1.5g Fiber) [100 Calories]
• 1 oz. almonds (6g Protein, 5.6g Carb, 14.5g Fat, 3.3g Fiber) [164 Calories]
• 1 apple or banana (1g Protien, 29g Carb, 4g Fiber) [110 Calories]
• 500ml water
Lunch: 14.5g Protien, 30g Carb, 7.5g Fat, 9g Fiber (210 Calories)
• sandwhich with 20g protein in meat
+ cup of carrots
• 500ml water
Afternoon:
• ½ can of tuna (14g Protein, 1g Fat) [60 Calories] + 5g protein small block of cheese
2 cups veggies
cup fruit
pre workout: 5g creatine + High G carb drink
Post workout: 51g Protein, 53.5g Carb, 2.9g Fat, 1.5g Fiber (280 Calories)
• whey protein shake (1.5 scoop in water) (40g Protein, 1.5g fat, 3g carb) [120 Calories]
2 tsp (10g) Glutamine + 1 scoop WaxeMaise (40g carb powder)+ creatine
Dinner:
• 8 oz. chicken, turkey, tuna or lean red meat
• 1 cup vegetables
• 1 cup 1% milk ( 9g Protein, 12g Carb, 4g Fat)[110 Calories]
Any input would be appreciated! Thanks.
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