ok first time so be easy

[blksavage]

meal 1 8-830 am half cup of cottage cheese with 4 whole eggs and half cup of oatmeal

meal 2 (post work out 1030am) isolate protein shake, banana

meal 3 @12 pm 6 ounce grilled chicken breast half a cup of quinoa and one cup of raw vegtables

meal 4@2-3) four onces of protein and two slices of whole wheat and grain bread

meal 5@530-6 protein bar

meal 6 @8-830 greek yogurt and a piece of fruit and 25 gram isolate protein shake.

meal 7@10-1030 ill have 6 ounces of protein and a cup of raw vegtables

meal 8 right before bed midnight) half a cup of cottage cheese with walnuts.

*water intake will be half to a full gallon a day*

proteins include chicken, tuna, ground turkey with salsa and salmon(no red meat)

vegtables include broccoli, asparagus, green beans, bell peppers, onions, snap peas zucchini, squash

fats include raw almonds, walnuts and cashews

carbs include brown rice, quinoa wheat bread and sweet potatoes out yams.


I'm open for suggestions thx and remember I'm a newbie to dieting I never had to accredited to my great genetics but if I want to step it up and get to that next level diet is a must because theres always room for improvement

[--->>405<<---]

1. stats: age weight height bf% (way too many people on here to remember)
2. goals
3. total calories and macros
4. it would be best if u specified each individual food item instead of referring to it as protein
5. cardio: how much and how often.. how long..

[blksavage]

if I knew all that I would not be asking for help, wow your the one that told me to give it a shot at writing it out in our pm yeah it took me a while and I'm getting better but obvious no where I should be. lol thats ok though ill get it figured out one day and I already pm' d you all my stats.

[blksavage]

28yrs 6foot4 280 lbs 25th percent body fat. just getting back to my cardio I had surgery on my mcl I plan on 45 min m/w/f and 20 min t/th/sat I also started a clen cycle

[blksavage]

macro split 70/20/10 is what your recommendation for me was

[t-gunz]

so 70/20/20 is that what the macros fall into mate?

how many cals is that total?

do u have the break downs? without this knowledge it will be hard to give advice

[--->>405<<---]

macro split 70/20/10 is what your recommendation for me was

i think ur math is incorrect.. i never recommend 10%fat..

[--->>405<<---]

U shouldve just used the original thread... CHECK IT OUT I POSTED IN IT..

[blksavage]

I got it now thx, your looking really tough by the way

[--->>405<<---]

I got it now thx, your looking really tough by the way

Thx man and glad i was able to help! Hope u get better from ur surgery quickly!