Originally Posted by
scerpico22
Ok here we go...this is a diet that has worked for me in the past and im starting it again, just curious if it should be tweaked or torn down...
Stats:
35yo
6'1"
223lbs
17% BF
Taking Clen/Lipoflame stack
Goals to get BF down to low teens...
BMR is 1803.65
2,800 is my maintain cal intake
2,300 is my target intake to cut
Cardio 3x's per week 45min in the AM on empty stomach - weight training is at 7pm 4 days a week.
i'd up the cardio to at least 5 days a week..
Macros are listed as Calorie/Protein/Carb/Fat - serving
have it at peeps and let me know how to improve this...
Meal 1 - 8:30am
Egg Beaters 120/24/0/1 - 1cup
Egg Whole 78/6/1/5 - 1 egg
Bread - Mulit Grain 60/4/10/1 - 1 slice
Scoop of Protein-Optimum 220/46/6/4 - 2 scoop
478/80/17/14
why the whey?? add more egg beaters if u must, lose the whey
Meal 2 -11:30am
Protein Shake-Lean Body 260/40/9/ 9 - 1 can
is this pwo?? if not omit for real food, 6-8oz lean meat and complex carb
Meal 3 - 2:30pm
Chicken Breast 378/70/0/8 - 1 breast - 8oz
Brown Rice 160/3/32/2 - 1 cup
538/73/32/10
koo
Meal 4 - 5:30pm
Scoop of Protein-Optimum 220/46/6/4 - 2 scoop
no good, oomit for real food, add complex carb pre-workout
WORKOUT 7:00pm
Meal 5 - PWO 8:30pm
Dark Matter 240/12/48/0 - 2 scoops add a semi-simple carb here, white rice, bagel, pasta
Meal 6 - 10:30pm
Chicken Breast 378/70/0/8 - 1 breast - 8oz
Broccoli 55/4/1/1/1 - cup
433/74/11/9
Meal 7 - 12:30pm
Cottage Cheese Lowfat 180/36/8/2 - 1 cup
add efa
TOTAL FOR DAY 2348/361/131/47
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for my boy Jamy....
