Hello everyone and welcome to my progression thread.

I will be posting my progress and diet/workout on a daily basis for full accountability.

Diet plan (information taken from LeanMeOut's forum post)

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

My BMR.
You are 28 years old
You are 6'1" feet tall, 185cm
Your weight is 175 pounds, 79.5kg
Your BMR is 66 + (1089.15) + (925) - (190.4) = 1889.75 calories

BMR X 1.6 (5-6 exercise a week) = 3023.6cal

I will be aiming for a +3500cal diet/daily.

Meal Plan

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein , 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Workout

Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Ground Beef, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of Whey Protein , 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat


Workout Plan (information taken from Baseline's Power/Hypertrophy Routine)

I will be doing the exact routine on this page, on a 8-day cycle.