Hi guys, since i did the transformation contest i have continued to bulk and have recently dieted down to keep bodyfat at a decent level. I became very ill before xmas and wasnt able to train properly nor eat. Im back at it now and am unsure of what to do. Personally i would like to lean bulk, and concentrate on legs and shoulder width. Any suggestions? i feel i about to get lost lol!
Heres the diet i have been following, i didnt do cardio when bulking which is why i needed to diet longer. this time around i wil do cardio aswell
TDEE 3400
CURRENT WEIGHT 234LBS
Meal1
60g protein shake blend 46.5p 3c 2f 207cal
75g weetabix 8.6p 51.4c 1.6f 268cal
120g banana 1.3p 15c 0.4f 60cal
Meal 2
250g chicken breast 67.5p 0c 2.7f 290cal
Baked potato 7.8p 63.4c 0.4f 288cal
4 fish oil 0p 0c 4f 40cal
Meal 3
250 extra lean mince beef 60p 0c 7.5f 307.5cal
75g weetabix 8.6p 51.4c 1.6f 268cal
Meal 4
250g chicken breast 67.5p 0c 2.7f 290cal
Baked potato 7.8p 63.4c 0.4f 288cal
4 fish oil 0p 0c 4f 40cal
Meal 5
100g Asparagus 3.4p 1.4c 0.8f 29cal
100g spinach 2.2p 0.8c 0.8f 19cal
100g broccoli 3.1p 1.1c 0.8f 29cal
75g weetabix 8.6p 51.4c 1.6f 268cal
Meal 6
60g protein shake blend 46.5p 3c 2f 207cal
75g weetabix 8.6p 51.4c 1.6f 268cal
Total 348p 356.7c 38.9f 3206.5cal
44/45/11 split
http://img31.imageshack.us/img31/5770/dsc0693c.jpg
http://img818.imageshack.us/img818/7734/dsc0695ez.jpg
http://img266.imageshack.us/img266/7204/dsc0696n.jpg