Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:00 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:15-7:30 AM (Breakfast)
10 Egg Whites, 1 Egg Yolks & ½ Cup Oats, 1g Fish Oil (52/53/12/520)

10:00 AM
1 Can Tuna & 6 OZ Sweet Potato (37/30/1/300)

12:30 PM
1 Can Tuna & 6 OZ Sweet Potato (37/30/1/300)

2:15 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:45 PM
Workout

4:00 PM
PostWO Drink: (50/36/2/360)
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
2 Scoops Op Nut Whey
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Dextrose 30g
Inositol Hexaphosphate 1g
ALA 300 MG

5:00 PM
1 Chicken Breast, 1 ½ Cup Brown Rice (31/64/11/500)

7:00 PM
1 Chicken Breast & 6 OZ Sweet Potato (28/30/11/300)

9:00 PM
1 Can Tuna, Flax (2g) (35/30/3/180)

11:00 PM
1 Scoop PM Protein, BCAAs (10g) (20/4/1/100)

Totals (290/247/42/2560)

Thanks guys, let me know what you think / what needs to be changed, added or removed. I plan on starting Oct 23.