Age: 22
Ht: 5'10"
Wt: 187.5(down 2lbs)
Bf: 14
Exp: Have never used AAS
Ok, heres how my meal plan is shaping out. My goal is to gain quality muscle with "0" fat/water increase. This way I can gain slowly and ensure higher "keeps" with my 12 week prop and 6-8 week var cycle.
Meal 1:
Whey Protein Shake/4 Egg Whites/1.5 cups of 100% Whole Grain Oats (82.2g carbs, 54g complete protein, 9g fat) 758 calories
Meal 2:
Whey Protein Shake/6oz. Chicken Breast/2 Tbsp Flaxseed Oil (8g carbs, 70g protein, 28.6g fat) 683.4 calories
Meal 3:
Red Peppers/Tomato/Lettuce Salad, 1 Can Tuna/1.5 cups of 100% Whole Grain Oats (86g carbs, 40g protein, 10g fat) 625 calories
Meal 4:
1 cup peanuts/6oz. Chicken Breast w/ Red Peppers/Tomato/Lettuce Salad/1.5 cups of 100% Whole Grain Oats (86g carbs, 35g protein, 18g fat) 300 calories
Workout
Meal 5/PWO: (2:1 ratio) Carbohydrate Replacement/Whey Protein Shake (88g carbs, 40g protein, 4g fat) 240 calories
Meal 6:
PPWO 1.5 cups of 100% Whole Grain Oats/Lean Protein (6oz chicken breast or 1 can tuna) (81g carbs, 30g protein, 9g fat) 520 calories
Totals:
Calories: 3446 calories
Carbs: 431.2 g (goal 437)
Protein: 269g
Fat: 138g (goal 77.7)
Im not sure about the high carb meal before I go to bed(meal 6). Also, do you guys think 3400-3500 is too many calories for my stats? I dont want to gain any fat/water if at all possible. Thanks a head of time.
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