Age: 22
Weight: 202
BF%: 20%
Height: 5-10
Training exp: Off and on for 3 years, truly ready to take seriously.
Life situation: Just got my first apartment, and own kitchen.
The Diet:
Meal 1 Pre
8 Egg Whites 135 24 0 0
1.5 Cup Oats 450 15 80 7.5
Supplements: Multi V, Fish Oil, Vit C, Creatine
Jack3d 3 Scoops + Bcaas
Intra: 32oz *****ade + BCAAS + 1 Scoop whey 330 24 60 0
Meal 2 PWO
2 Scoops Whey 260 48 8 3
1.5 Cup Oats 450 15 80 7.5
Supplements: Vit C, Creatine
Meal 3
8oz Chicken 240 40 0 5
1.5 Cup Brown Rice 225 7.5 60 0
2 Cups Broccoli
Supplements: Fish Oil
Meal 4
2 Can Tuna 200 40 0 0
1 Cup Brown Rice 150 5 40 0
2 Cup Broccoli
Meal 5
2 Can Tuna 200 40 0 0
.5 Cup Brown Rice 75 2.5 20 0
1 Tbsp Olive Oil 120 0 0 14
2 Cup Broccoli
Meal 6
2 Scoop Whey 260 48 8 3
1 Tbsp Olive Oil 120 0 0 14
Meal 7
2 Scoop Casien 260 48 8 3
2 Tbsp Peanut Butter 200 8 5 16
Supplements: Multi V, Fish Oil, Vit C
3600 350 360 70
** I actually think I maybe carb sensitive? But not very sure, are the macros good?
Goals:
** 12 weeks on 1 week off for the next 6.5 months
** Looking to stay around 18-20% and want to get to about 220-225
Training program:
Monday: Push
Flat Bench
Seated Shoulder
Skull Crushers
45m low intensity cardio
Tuesday: Off? or should I do cardio?
Wendsday: Pull
Pull Ups
Bent Over Rows
Dead lift
BB curl
45m low intensity cardio
Thursday: Off, Cardio?
Friday: Legs
Back Squat
Leg Press
Front Lunge
45m cardio low intensity
Saturday-Cardio?
Sunday OFF rest
Pretty much keeping track of my wieght making sure workouts are more intense then the week prior, taking each set to complete muscular failure. Keeping trak of my half reps and 1/4 reps really focusing on my form.
Thanks guys!
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