My last diet, worked REAL WELL

[smokethedays]

meal 1
8:00 am

8 egg whites
1 cup oatmeal
1 banana
1 scoop whey

meal 2
9:30 am

6 egg whites
1 scoop whey
1/2 cup oatmeal
15 grams fat (any good EFA source)

10:30 workout #1

meal 3 (postworkout)
11:30 am

1 scoop whey
1 banana
6 egg whites
1/2 cup oats

meal 4

12:30- 1:00 pm

6 oz chicken breast
2 cups vegies
1/2 cup oats

meal 5
2:30 pm

6 oz chicken breast
1/2 cup oats
15 grams EFA

meal 6
4:30 pm

6 egg whites
1 scoop whey
25 grams EFA

meal 7
6:30 pm

1.5 scoop whey
1/2 cup oats
1 TBS flax

8:00 pm Workout #2

meal 8 (post workout)
9:00 pm

1 scoop whey
6 egg whites
1 apple

meal 9
10:00 pm

12 oz f.f. cottage cheese
4 oz blue berries or any lower sugar fruit.
1/4 up almonds

meal 10

12;00 am

4 egg whites
1 scoop whey
1 TBS olive " href="http://www.ar-r .com/shop/product_info.php?cPath=22&products_id=70">oil

meal 11
3;00 am

1 scoop whey
1/2 TBS flax oil
Cardio:

5 times/week

I usually do 10 miuntes stair master at 7-10 level some where there.
then .75 mile-1 mile on treadmill max incline walk. then sprint at 13 mph on treadmill intervals, for example i'd sprint for 30-45 seconds then walk or jogg a minute then do it again for 4-6 times. and cardio is over for me.
some days I did cardi o2 times/day up to 10 times/week.

I also play soccer for at least 1 hour/week and i play forward wing so i got to sprint all the time.

I lift between 7-10 times/week now. I make sure to hit each muscle group once every 4 days.

[whynot960]

Hello what did you achieve on this diet. I noticed that you do alot of cardio so did you lose fat on this.

[BritishColumbian]

Thats awsome, very dedicated and it shows!, good for you man!
I think i will eat more oats during the day instead of just breakfast.

[smokethedays]

Hello what did you achieve on this diet. I noticed that you do alot of cardio so did you lose fat on this.

30 lbs. lean muscle mass in 5 months.

[TranscriptionFactor]

Impressive. was that while all natty? or if not, what cycle?

[oneshot]

looks pretty solid to me. you gotta be goin through whey like a mofo

[smokethedays]

Impressive. was that while all natty? or if not, what cycle?

50 mg Test prop. ED

[Voland]

meal 1
8:00 am

8 egg whites
1 cup oatmeal
1 banana
1 scoop whey

meal 2
9:30 am

6 egg whites
1 scoop whey
1/2 cup oatmeal
15 grams fat (any good EFA source)

10:30 workout #1

meal 3 (postworkout)
11:30 am

1 scoop whey
1 banana
6 egg whites
1/2 cup oats

meal 4

12:30- 1:00 pm

6 oz chicken breast
2 cups vegies
1/2 cup oats

meal 5
2:30 pm

6 oz chicken breast
1/2 cup oats
15 grams EFA

meal 6
4:30 pm

6 egg whites
1 scoop whey
25 grams EFA

meal 7
6:30 pm

1.5 scoop whey
1/2 cup oats
1 TBS flax

8:00 pm Workout #2

meal 8 (post workout)
9:00 pm

1 scoop whey
6 egg whites
1 apple

meal 9
10:00 pm

12 oz f.f. cottage cheese
4 oz blue berries or any lower sugar fruit.
1/4 up almonds

meal 10

12;00 am

4 egg whites
1 scoop whey
1 TBS olive " href="http://www.ar-r .com/shop/product_info.php?cPath=22&products_id=70">oil

meal 11
3;00 am

1 scoop whey
1/2 TBS flax oil
Cardio:

5 times/week

I usually do 10 miuntes stair master at 7-10 level some where there.
then .75 mile-1 mile on treadmill max incline walk. then sprint at 13 mph on treadmill intervals, for example i'd sprint for 30-45 seconds then walk or jogg a minute then do it again for 4-6 times. and cardio is over for me.
some days I did cardi o2 times/day up to 10 times/week.

I also play soccer for at least 1 hour/week and i play forward wing so i got to sprint all the time.

I lift between 7-10 times/week now. I make sure to hit each muscle group once every 4 days.

Looks great, obviously you've got excelent results. How was you routine?

Forward wing! hehehe I play as a mid fielder with this tendency to go to the left.

[Voland]

also, i'm curious. Do you wake up in the middle of the night to have that last meal or you just sleep like 4-5 hours in the night and have naps during the day?

[M302_Imola]

50 mg Test prop. ED

How long did you run the test p for?

[smokethedays]

also, i'm curious. Do you wake up in the middle of the night to have that last meal or you just sleep like 4-5 hours in the night and have naps during the day?

That is a mid-night snack when I go to the bathroom.

[smokethedays]

How long did you run the test p for?

4 months.

[audis4]

I love the diet! tons of food and you look like a damn beast!

killer job bro! you still lifting 2x/wk?

[M302_Imola]

4 months.

Sweet! So you only ran test p no other compounds and did you run it straight or cycle off and on? Side note: you are one of those big bastards that I run from on the soccer field, lol.

[Garbanzo Dude]

50 mg Test prop. ED

Like the diet looks good for lean mass.....that was a loong cycle.....what was PCT like for you and did you change up your diet after at all?

[Dream27]

did you manage to put on good gains while off?

[BBall6]

Did you just end your cycle and PCT when you posted this?
How well have you maintained your gains?
Still using the same diet?

[smokethedays]

Did you just end your cycle and PCT when you posted this?
How well have you maintained your gains?
Still using the same diet?

I didnt get off yet, still on, I'll be on for 10 more months. Up until the show in July.

[proironaust]

awesome gain there any1 know how many caloires would be in that diet

[smokethedays]

awesome gain there any1 know how many caloires would be in that diet

Thanx man approx 4500 cals

[smokethedays]

awesome gain there any1 know how many caloires would be in that diet

Thanx man approx 4500 cals