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29
6.0
250pounds
BF around 29%
Hi Currently I am on this:
5am
workout & cardio
6am
SSN Anabolic Muscle Building shake + Creatine
8:30am
Oats
10am
Apple & Almonds
12:30pm
Chicken or Sirloin - 300 grams with brown rice and brown pasta
3pm
apple
6pm
fish, sirloin or chicken
9pm
SSN Anabolic Muscle Building shake + Creatine
i will let the pros chime in on this one. you have some of the right foods, but it is all over the place. get a list of the macros(protein, carb, fats) and cals for each meal and we can get started from there. there are sample diets all over this forum so go search. baseline has a great thread on maintenance calories and how to break up the macros in percentages. i will go find it and link you to it. in the mean time, start compiling a list of the macros for the above diet so that you can see what you were taking in, and we will get you squared away. you are in the right place for advice and here is a sample diet that GB was doing sometime ago. hope this helps
Sample Diet to follow.
5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
TOTAL: 32/31/7.5/320
WORKOUT followed by 1 hour of cardio
8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280
TOTAL: 65/60/10/600
10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105
TOTAL: 43/40/4.5/380
1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10
TOTAL: 40/33/4/310
4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105
TOTAL: 30/20/10/285
7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20
39/1.5/13/290
10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20
TOTAL: 28/6/11/245
DAILY TOTAL: 271/195/62/2425
oh yeah, go thru the stickies at the top of the diet section, tons of great info to read up on.
Hectic stuff :-) Thank you 00ragincajun00
I dont know how you guys manage to get this right when working a full day too. But I guess one has to prepare properly.
preparation is key to any type of battle!
here is the thread i was talking about. http://forums.steroid.com/showthread...ine-s-Guide-**
good luck mate!
hey sorry get off topic but where around south louisiana u from ragin cajun? i'm from around the laffy area, eunice to be specific