200lbs
185 cm
lift 4 days a week ride bike 4 days(short duration usualy to and from gym)
supplements l-glutamine 10g daily, mens multivitamins (test e and nolvadex)
meal 1: pro/carb
2scoop of whey 8 egg whites 1 1/2 cup oatmeal
60g pro/70g carb/5g fat
meal 2 pro/fat:
lean beef, 1/3 cup swiss cheese, green vegies
60g pro/ 2g carb/ 25g fat
meal 3 pro/carb:
Chicken Breast 1.5 cups brown rice
60g pro/ 80g carb/ 3g fat
meal 4 pro fat:
2 cans of tuna, 1 1/2 tbs full fat mayo, vegies
60g pro/2g carb/ 20g fat
WORKOUT
Meal 5 PWO
3 scoops whey 80g glucose
40g pro /80g carbs
meal 6 ppwo
chicken breast, 1 1/2 cup brown rice
60g pro/ 80g carb 3g fat
Meal 7 pro/fat:
10 egg whites, 2 tbsp peanut butter
40g pro/ 5g carb / 20g fat
meal 8 Bedtime:
3 scoops whey 1.5tbsp flax seed oil
40g pro / 20g fat
PRotien Total: 420
Carb Total : 310
Fat Total : 95
calories = 4000
My questions are as follows,
is it ok to substitute a chicken/brown rice meal for a couple of turkey breast/ wholemeal bread sandwiches?
do you think i should up the cal? and if so would you recommend adding different foods (eg some yohgurt) to the meals or increasing the quantities of the foods already listed? please make some suggestions if your able
thanks guys!
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