October 1st will be the first day I go back to eating normal, at which point I want to begin eating for mass. I will not be on anything at that time, except for maybe a preworkout supp (like hypershock, or superpump 250) as I'm saving my cycle (test e or p and var) until next year, which will give me enough time to put on some more natural lbs and maximize the results of my cycle when I do begin it. Here is my diet for the next 3 months, let me know if you have any input, it will be greatly appreciated!
190 lbs, 5'10.5", 10-11% bf, 24 yo
Workout day:
Breakfast 9:00am
4 egg whites, 2 whole eggs
1 cup cooked oatmeal
1 banana
1 scoop protein
557 Cal, 61 P, 66 C, 18 F
Morning Snack 10:30am
1 can tuna
2 slices whole wheat bread
290 Cal, 36 P, 26 C, 3 F
Lunch 12:00pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice
504 Cal, 54 P, 52 C, 2 F
Weightlift 1:00pm
PWO meal 2:00pm
2 scoops protein
2 scoops carbslam
500 Cal, 48 P, 60 C, 3 F
Mid-day snack 3:30pm
8 oz. low-fat cottage cheese
203 Cal, 31 P, 8 C, 4 F
Dinner 5:30pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice
504 Cal, 54 P, 52 C, 2 F
prework meal 7:30pm
1 large apple/peach/orange
1 scoop protein
146 cal, 25 P, 35 C, 1.5 F
Boxing/jiu-jitsu 8:15pm
PWO 9:15pm
1 scoop protein
130 Cal, 24 P, 4 C, 1.5 F
night snack 10:45pm
8 oz. cottage cheese
1 cup cooked oatmeal
362 Cal, 37 P, 37 C, 7 F
Bedtime 12:00am
2 oz. mixed nuts
346 Cal, 10 P, 6 C, 32 F
Total for Workout day:
3,542 Cal, 380 P, 346 C, 74 F.
On Rest days I will just take out carbs from dinner and night time snack.
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