pipzman

I have received guidance regarding my diet in this post http://forums.steroid.com/showthread...83#post5608983

Info:

- 24y
- 193cm/6' 4"
- 122kg/269lbs
- bf ~26%
- goal - get as low bf as I can

Workout:

- I workout at evening
- 3 day split, then 2 days off (chest+tri, back+tri, legs+shoulders, abs every day of split)
- I workout at home, so all excercises are with free weights, cardio on bike+trainer
- slow cardio before workout
- fast cardio after workout

Caloric needs:

- Maintenance ~3000 cals

Diet:

prot/carbs/fat/cals

Meal 1 66,8/38,4/16/575

1 scoop of whey 24/2/1,5/114
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194
1 whole egg + 5 egg whites 28,7/2,3/11/232

Meal 2 55,3/0/13,4/357

180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60

Meal 3 55,3/0/13,4/357

180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60

Meal 4 55,3/0/13,4/357

180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60

Meal 5 62,1/38,1/6,5/457 (pre wo)

2 scoops of whey 48/4/3/228
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194

- slow cardio -
- WORKOUT -
- fast cardio -

Meal 6 62,1/38,1/6,5/457 (post wo)

2 scoops of whey 48/4/3/228
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194

Meal 7 55,3/0/13,4/357

180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60

Meal 8 25,8/5,2/5,1/174

200g cottage cheese 25,8/5,2/5,1/174

TOTALS 432,4/119,1/82,3/3020

Cheat meal every week+.

Start:

date - 19.04.2011
weight - 122kg/269lbs

Will post updates, get some photos