Hi there, first post from me. I have been reading on here for a few months about diet and gear. Learned alot from this site on both. Anyway, i will stall on some gear for a while. I have used cycles around 7/8 years ago, so it's not totally new to me, but i gave up the training for a number of years. I recently went from 190lbs to 156 in a successfull diet, training and cardio regime. Diet was basically 2000 calories for 5 whole months. Anyway, i am back lifting and enthusiastic this time, loaded with a lot more info than before.
Stats are:
Age: 36
Height: 5'7
Weight: 158
BF: 13%
I figure my maintanance calories are around 2350, so i am aiming for around 2800 or so (500 above maintanance) to build a bit more muscle. This is for natural training....no gear.
Meal 1: 10:00 am
70g Oats
25g egg white powder
20g whey powder
Omega 3 (one teaspoon)
P40 C53 F8
Meal 2: 12:15
Cottage cheese 150g
2 slices wholewheat bread
10g peanut butter
30g protein blend powder (Whey, Egg white, casein)
P45 C40 F7
Meal 3: 2:30 pm
70g oats
1 whole egg and 5 egg whites
sprinkle of soy sauce light (all scrambled together)
P38 C50 F8
PWO: 5 pm
Maltodextrin 45g
whey isolate 40g
P35 C45 F0
Meal 4: 6 pm
Oats 70g
100ml natural yougurt
chicken 150g
broccoli
P45 C55 F7
Meal 5: 8:30 pm
200g Salmon
broccoli
P43 C3 F25
Meal 6: 11 pm
Chicken or lean mince 150g
brussel sprouts
cottage cheese 150g
P60 C5 F5
2788 calories by my calculations.
P306 - Calories 1224
C256 - Calories 1024
F60 - Calories 540
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