check it out ?

[Antoinefan]

Im just looking to shed off a bit of bf while i gain mass. im only aobut 14% as of now at 197lbs. my goal is 205 10-12%bf. im 5'7" and 20 years old. i train hard as nails 5-6 days a week. tell me what you guys think !

meal one:
4 free range eggs, 1 cup of egg whites
whatever veggies i want, usaully about a cup of peppers and onions diced
3/4 cup of oats

meal two:
1 cup of sweet potatoe
8oz of lean ground turkey
1 and 1/2 cups of brocoli

meal three:
3/4 cup of oats
2 scoops (50g) whey isolate
2 tbsp of organic alond butter
12oz water

meal: 4 and 5 are the same
1 cup brown(or sometimes white or basmati) rice
1 and 1/2 cups of greens of any kind (i like brocolli or asparagus)
8-10 oz or lean grass fed beef.

meal six:
big spinach salad, usually with peppers and kale
8oz of chicken breast
1 cup of fruit, usually black and blue berries.
i use 2 tbsp of EVOO and some vinagrette dressing

meal seven:
usually the same shake as meal 3, sometimes i have a bowl (1 and 1/2 cups) of oats with raisins and strawberries
this meal is usually at like 10 or 11pm so i try to keep the carbs down but i get HUNGRY !!!!!



everything cooked in organic extra virgin coconut oil
i drink close to 5L water a day
no dairy

-i take animal pak multi vits with meal 1
-gaspari aminolast and glycofuse intra workout
-bio x power whey for whey isolate
-universal real gains with late shake or after workout

[--->>405<<---]

antoine welcome man!

u on cycle?

what r total cals and macros of the diet above?

do u know what ur maintenance cals are??

[Antoinefan]

antoine welcome man!

u on cycle?

what r total cals and macros of the diet above?

do u know what ur maintenance cals are??

thanks 405 !

when i exclude my gainer shakes the calories workout to be about 2800.
not sure what my maintenane calls are...

i go for about 40% protein and 30% carbs and fat.

ive been followoing this for about 6 weeks and ive gone from 217 to 186, now im back up to 197. but im 3 weeks into a test enanthate cycle. 500mgs a week might run for 14 weeks.

[--->>405<<---]

so have u lost 31lbs in 6 weeks eating 2800cals?? thats 5 lbs per week. u mustve been holding a fair amount of water!

[Antoinefan]

so have u lost 31lbs in 6 weeks eating 2800cals?? thats 5 lbs per week. u mustve been holding a fair amount of water!

i was pretty chunky and bloated. i had a contract at work that left me away from home for 8 weeks. living out of hotels and friends houses it was hard to eat rite. ill post a pic of me in september at 217 and a pic of me at 186 !

but before i followed this diet i went on a stupid splurge where i ate greens and chicken only basically and roced alot of cardio. up to 7 HIT sesions a week lasting 45-60 minuts.

[Antoinefan]

the first pic was in september at 217 FAT !!
second pic was end of november at 186, a lot better.

then i did a slow bulk on that 2800 cals a day for about 4 weeks befre i started my cycle. left me around 192-193 and now im up to 197-198 3 weeks into my cycle.

[--->>405<<---]

ok so u were 217lbs in september then..

typical maintenance cals formula (rough estimate) LBM x 15

at 197lbs 14%bf u have 169.42lbs LBM

169.42 x 15 = 2541cals (rough maintenance)

2800cals puts u in a surplus of around 350cals which is good for lean bulking. burning fat and gaining muscle is very hard to do especially for someone who has been working out for awhile. chances are if u are eating at a surplus and trying to gain muscle ur gonna gain more fat as well.

[Antoinefan]

ok so u were 217lbs in september then..

typical maintenance cals formula (rough estimate) LBM x 15

at 197lbs 14%bf u have 169.42lbs LBM

169.42 x 15 = 2541cals (rough maintenance)

2800cals puts u in a surplus of around 350cals which is good for lean bulking. burning fat and gaining muscle is very hard to do especially for someone who has been working out for awhile. chances are if u are eating at a surplus and trying to gain muscle ur gonna gain more fat as well.

well ill see where im at once im in to this cycle more ! ill keep you update.

[--->>405<<---]

good luck man! ud prob do well to reduce carbs on non training days..

[Antoinefan]

good luck man! ud prob do well to reduce carbs on non training days..

ill give it a try ! thanks for your advice

[Antoinefan]

good luck man! ud prob do well to reduce carbs on non training days..

its been 3 days, 2 of which have been off the gym. i reduced carbs on both days, and took most of my lean protein from white fish and chicken instead of beef and ground meats. in 3 days ive already noticed a bit of bloat has gone away. hopefuly if i keep this up for the remainder of my cycle ill see what i wanna see

[--->>405<<---]

good deal dude. id say most of my protein comes from beef. 96%ff ground beef at 1.5-2lbs per day

[Antoinefan]

good deal dude. id say most of my protein comes from beef. 96%ff ground beef at 1.5-2lbs per day

i checked out your primo log, your diet is wild ! id love to cut down rite now but i wanna put on some quality mass first. where do you buy your beef ?

[--->>405<<---]

i checked out your primo log, your diet is wild ! id love to cut down rite now but i wanna put on some quality mass first. where do you buy your beef ?

food lion