My current diet, up 18 lbs in 5 weeks
On 400 mg/week Test prop. only and a good ass diet 18lbs up and 2% less BF.
current stats: 220lbs, 5'11", 10%BF
8:00 am Pro Carb Fat cals
12 Egg whites 48 0 0 200
3 slices whole wheat 12 60 3 300
2 tbs honey 0 20 0 80
1 scoop whey (25 g pro.) 25 2 0 120
1 Banana 2 25 0 100
10:30 am
6 oz fat free cottage cheese 30 8 0 150
1 scoop why 25 2 0 120
1/2 cup almonds 10 14 25 300
3 tbs liquid amino acid 15 9 0 100
12:00 pm
Weight train
1:00 pm
1.5 scoops whey 40 3 21 80
3 tbs liquid amino acid 15 9 0 100
1 banana 2 25 0 100
1/4 cup raisins 0 20 0 80
2:30 pm
8 oz chicken breast 54 0 3 250
1/2 cup brown rice 8 60 0 280
1 cup Broccoli or squash and bell peppers 5 20 0 100
2 tbs liquid amino acid 10 6 0 75
5:30 pm
repeat previous meal 72 86 3 705
7:30 pm
1 scoop whey 25 1 1 120
3 tbs liquid amino acid 15 9 0 100
a little almonds (handful) 6 7 17 210
8:30 pm
weight train
9:30
1.5 scoops whey 40 2 2 180
1 apple 0 25 0 100
3 tbs liquid amino acid 15 9 0 100
10:30 pm
6 oz chicken breat 45 0 1 180
1/4 cup brown rice 4 30 0 140
5 egg whites 20 0 0 80
12:30 pm (before bed)
3 tbs liquid amino acid 15 9 0 100
some almonds or peanutbutter 6 7 17 210
What do you guys think?
Totals : Protien: 562 grams (155 grams from whey)
Carbs : 470 grams
Fat : 70 grams
Cals : 4750 Cals
Macros: Protien 48%
carbs 40%
fat 12%