Meal 1 Pre


8 Egg Whites 135 24 0 0
1 Cup Oats 300 10 54 5
2 cups broccoli


Supplements: Multi V, Fish Oil, Vit C, Creatine, Bcaas


Jack3d 3 Scoops + Bcaas

Intra: BCAAS + 1 Scoop whey 130 24 0 0

Meal 2 PWO

2 Scoops Whey 260 48 8 3
1 Cup Oats 300 10 54 5

Supplements: Vit C, Creatine, bcaas


Meal 3

8oz Chicken 240 40 0 5
1.5 Cup Brown Rice 225 5 67.5 0
2 Cups Broccoli




Meal 4

8oz Tuna 200 40 0 0
1 Cup Brown Rice 150 5 45 0
2 Cup Broccoli

Supplements: Fish Oil


Meal 5


6oz Flank Steak 360 46 0 18
1 Cup Brown Rice 150 5 45
2 Cup Broccoli


Meal 6

1.5 Cup Cottage Cheese 200 39 15 0
1/4 Cup Almonds 180 6 6 17


Meal 7

2 Scoop Casien 260 48 8 3
2 Tbsp Peanut Butter 200 8 5 16


Supplements: Multi V, Fish Oil, Vit C


3300 350 310 75


** This is my training day diet.. if it is good how would u change if it is good how would u change it on off days, considering i need to remove intra protein and pwo whey since i need something slow acting.


Training split


Monday: Chest Triceps Abs

Flat 3 x 5-7

Incline 3 x 5-7

Dips 3 x 10-12

Skull Crushers 3 x 10-12

20-30min cardio



Tuesday: Back Biceps

Chin Ups 4 x 5-7

Barbell Row 3 x 5-7

Deadlifts 3 x 5-7

Barbell Curl 4 x 5-7

20-30min cardio


Wendsday: 45min empty stomach cardio


Thursday: Legs Abs

Back Squat 3 x 5-7

Leg Press 3 x 5-7

Front Lunges 3 x 10-12

Leg Extentions 3 x 10-12

Hamstring Curls 3 x 10-12

20-30min cardio



Friday: Shoulders


Seated DB shoulder press 3 x 5-7

Standing Mili Press 3 x 5-7

lying side laterals 3 x 10-12

Seated rear delt flys 3 x 10-12

20-30min cardio


Saturday: off

Sunday: off


Is it a strong plan or do I still need to work at fixing it been at it for days =\

and im not counting warm up sets either. what u see for the compounds are my working set numbers will be keeping a log book with me to progress week to week.