diet help

[supmuscle]

hey all im 27 175lbs and 5'11 also 10 percent body fat this morning. i have been working out for 5 years now i use to be 230 fat and cut to 170, now i want to get to around 185-190 jacked. i eat 2800 cals a day and eating 8 times.
what can i do to achieve this goals thanks

[gbrice75]

List your complete diet with accurate macro nutrients for each meal, time of day for each, and your workout time. Let's see what's doing. Also, what does your workout routine consist of?

[supmuscle]

Weeks 1-6

Meal 1 6AM

90g of oat meal with water

6 egg whites or 2 scoops of protein powder (54g of protein)

chromium picolinate 200-300mcg, 500 mg vitamin C

EFA’s 1-2 tbs., 1000mg L-carnitine, yohembee bark (second one before workout)


Meal 2 9AM

100g of rice (brown)

1 chicken breast

30g chick peas bean + EFA’s 1-2 tbs

6 aminoacids, chromium picolinate 200-300mcg


Meal 3 12PM

100g of rice (brown)

1 can of tuna

30g chick peas bean

6 aminoacids, chromium picolinate 200-300mcg, 500mg of vitamin C


Meal 4

2 scoops of protein shake before workout

After workout

POST REPLENISH GLUCOSE (1 scoops GLYCO CARB with 2scoops of protein or 500ml of cranberry or pineapple juice with 2 scoops of protein 54g)

chromium picolinate 200-300mcg


Meal 5 6PM

Vegetables (green)

1 chicken breast + 250g of beef

30g of white been snow white)

chromium picolinate 200-300mcg, 500mg of vitamin C


Meal 6 8PM

6 egg whites + 2 whole eggs

chromium picolinate 200-300mcg


Meal 7 10PM

Protein shake (2 scoops 54g)

500mg of vitamin C, 1000mg L-carnitine

I normally work out at 8:00am, chest/tri,off,back/bi,legs,shoulders,cardio,off repeat also on les day i will do cardio and throw abs in 3 times week also.
chest
low incline dumbbells, cables,decline bench, flat dumbbells, peck deck.
tri, rope pull downs. skull crusher with dumbbells. v-bar pull downs. reverse grip ezcurl.
back, dead lifts, row with cable, row with barbel reverse grip, over head pull downs.
bi, prechers curl with ez curl. 1 hand cable curls, rope curls. hammer curl with dumbell
legs, leg extension, leg press, squat, leg curl. calf raise.
shoulders, latteral raise seate. military press with barbell, wide grip pullups. dumbbell over head press. shrugs. reverse fly on deck machine
30-40 mins cardio riding stationary bike.