Hey Guys,
For the last 4-5 years I have been trying to bulk and have trained and ate accordingly. Starting from gr 12 weighing in at 175 I managed to top the scales at 230lbs 3 years later last summer.Throughout the fall/this spring I have increased the cardio and decreased portion sizes and dieted down to about 215ish. I feel my training and strength are great but I now would like to be more precise in my diet area. I have never really followed a strict diet and although i have ate very "healthy" for the last 4-5 years I have neglected to count calories , protein, carbs and fats. Before i bulk again in October i wish to accomplish a Lean Muscle gain type diet.
My stats: 21 Years old, 6', 212 lbs, bf% 11-12.
My Goals: to shed a few extra lbs for the next 3 months, and keep strength and size. I Do not want to full cut because id like to keep my weight around 208-210ish.
I workout 5-6 times/week for about 1.5 hours/workout and will do 30mins of incline walking on the treadmill at 10degree incline/3.5mph each day.
My Diet:
Meal 1 7am
2 cup oatmeal, 1 cup skim milk, 5 whole eggs
Meal 2 10 15am Preworkout
1 scoop whey protein, 1 bannana, 2 cups milk,
TRAINING
Meal 3 230pm
Tuna Sandwich with cucumber, 2 cups skim milk
Meal 4 530pm
2 chicken breasts, 2 servings of mixed veggies , 1 cup milk
Snack 7pm
1 scoop whey protein + 1/2 cup almonds
Meal 5 9pm
2 cups 2% cottage cheese + 1 tbsp flaxeed oil
Meal 6 1130
Pre Bed Shake: 2 scoop whey protein, 2 tbsp natty pbutter, 1 cup milk
TOtal Cals: 4161
Pro: 379.5
Carb: 260.5
Fats: 129
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