Originally Posted by
boyoboyo
not on any cycle, but any advice would be welcome.
stats:
6ft
185pounds
10%
looking to slowly cut.
10: oatmeal followed by some whey protein. Keep the whey for PWO only ideally. 1 egg and 8-10 egg whites would be better. Up the oats to 1 metric cup (50g carbs)
12: chicken & a small portion of wholegrain rice How much chicken? Go for 8 oz. of chicken breast and 1 cup brown rice. Maybe add some green veggies here too.
2:30: 3 eggwhites & 1 whole egg. Protein only meal is a bad choice. If you don't need carbs here, I understand but then you should still be doing pro/fat. Example: 8 oz. tilapia with 1 oz. almonds.
5: steak/fish with a small portion of wholgrain rice Up the portion, it'll get burned. 6-8 oz. lean protein, 1 cup brown rice.
7: workout
post workout: whey protien & a bannana. Replace the banana with a complex carb, especially this late. Ideally, 2 scoops whey with 1/2 cup oats mixed right in.
10p.m can of tuna. I assume this is your last meal right before bed? Really weak before bed meal for a few reasons. A) fish is a fairly fast digesting protein source and you won't be eating again for like 12 hours. B) you have no energy source (carbs/fat) to spare the protein and increase synthesis and you're still highly anabolic PWO. C) You need fat here to further slow digestion of your protein source. use a slow source like red meat, cottage cheese, or casein here and add 20g healthy fat like natural PB, almonds, fish/flax/evo/mac nut oil.
iv broken it down that im taking in...
protien: 200-210 Needs to come up to 250
carbs: 90-100 Needs to come up to 150
fats come from whole eggs and nuts. Should make up the rest of your cals - and since you're "slowly cutting" and already 10% body fat (should mean defined 6-pack currently) - should be around 100g. Get 90 from diet and 10 from fish oil pills to fill your EFA needs. You need at least 2500 cals I assume (your my height and 20 lbs. lighter but I eat 3300+ when cutting.