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Thread: Clean bulking diet
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10-03-2009, 06:34 PM #1
Clean bulking diet
Ok so im going to be doing my first cycle
weeks 1-4 dbol @35mg
weeks 1-12 test cyp@500mg injections twice a week@250mg
my bmr is 1860
my tdee is 2883
My workout schedule is as follows
monday:chest bicept
tuesday: cardio
wednesday:back tricept
thurday:cardio
friday:shoulders legs i may switch it up a bit but this is a rough rundown.
My stats are 30 yrs old
14%bf
178lbs
six foot
meal 1 600am: protein/carb calories/carbs/fat/protein
1tsp evoo
2whole eggs, 8egg whites
half cup oats 660/65/14/48
meal 2 930 am: protein/fat
lean ground chicken
15g fish oil
green veggies
1scoop whey 418/4/18/58
meal 3 1200rotein carb
1 chicken breast
2peices flax seed bread 300/36/5/52
meal 4 300: protein/fat
1 can tuna
1tbsp mayo
veggies 220/0/11/32
meal 5 500: pwo
2schoops whey
80g dextrose 280/80/3/50
meal 6 600pwo
lean ground beef
half cup brown basmati rice 640/68/18/54
meal 7 800: protein fat
lean steak
green veggies 380/20/13/50
meal 8 900 before bed
cottage cheese
scoop whey
15g fish oil
1 tbsp peanut butter 378/9/26/31
ok so thats a rough total of 3401 calories 282g of carbs 108g of fat and 375g of protein. Ive always been kindof a hard gainer even with lots of protein and carbs, so i feel more protein will benefit me. any advice is appreciated!
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