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Thread: Critique please
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07-28-2010, 03:24 PM #1New Member
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- Jun 2010
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Critique please
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
66 + ( 6.23 x 160 ) + ( 12.7 x 71 ) - ( 6.8 x 20 ) = 1828.5 x 1.55 = 2834
Age:20
Weight: 160
BF: 11% (estimation)
Height: 5'11"
Goals: Gain lean mass using a combo of the blueprint and slingshot training. Will NOT be using aas or a ph.
***All macros will be carbs, fats, protein, calories***
Meal 1:
1 cup oatmeal (54,6,10,300)
4 eggs (raw) (4,18,12,280)
1 scoop whey (2,2,22,80)
Total: C:60, F: 26, P: 44, Cal: 660
Meal 2:
2 pieces whole wheat bread (22,3,12,280)
2 tbsp pb (14,32,14,380)
Total: C:36 ,F:35, P:26, Cal: 660
Meal 3 (Pre workout):
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180)
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 4 (Post workout):
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180)
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 5:
8 ounces chicken (2,5,40,220)
1 serving brown rice (40,1.5,3,180)
Total: C:42 ,F:6.5, P:43, Cal: 400
Meal 6:
3 cups spinach: (3,0,2,20)
2 serving olive oil: (0,28,0,240)
Total: C:3 ,F:28, P:2, Cal: 260
Meal 7:
1 serving whey: (2,2,22,80)
2 serving olive oil: (0,28,0,240)
Total: C:2 ,F:30, P:22, Cal: 320
Meal 8:
1 serving cottage cheese: (6,2.5,14,100)
Total: C:6 ,F:2.5, P:14, Cal: 100
Full Day:
Total: C:233 ,F:140, P:237, Cal: 3200
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07-28-2010, 03:52 PM #2
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07-30-2010, 02:41 AM #3New Member
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