What I ate today/workout routine

[thex95]

Critique at will!

9:00 am. 1 whole wheat bagel. 3 tsp margarine. 1 cup egg whites 1 scoop whey protein. 2 cups coffee
----> 50 g protein. 60 g carbs. 18 g fat

11:00 am. 1 can tuna. 4 tsp canola oil. 1 cup mixed veg, (broccoli & baby carrots) 1 bannana
-----> 30g protein. 27 g carbs. 18 g fat.

1:00 pm. 1 chicken breast. 1 cup uncooked brown rice (cooked).
-----> 45 g protein. 64 g carbs

4:20-5:50 pm. Intra workout shake. 1.5 tbsp gatorate powder. 10 g BCAAS's.
----> 15 g carbs.

6:00 pm PWO shake. 2 scoops whey protein. 1 scoop maltodextrin. 10 g BCAA's. 5 g glutamine.
------> 50 g protein. 45 g carbs.

8:00 pm. 112.5 g Quinoa. 1 chicken breast. 4 tsp canola oil. 1 cup mixed vegtables (brocoli & baby carrots)
-----> 58 g protein. 78 g carbs. 24 g fat.

11:00 pm. Night shake. 1 scoop casein protein. 1 scoop whey protein. 5 g glutamine.
----> 50 g protein.

Daily total
protein- 283 g
carbs - 274 g
fat- 56 g

TDEE - 3121 calories
macros goal- 40/40/20

Daily difference
protein 29 g short
carbs 38 g short
fat 14 g short

Stats -
Age 24
height 5'11 ft
weight 182 lbs
bf% 12
years training 5

Goal - currently extremely lean bulk/maintain. Starting next week begin cutting off fat by going into 500 calorie deficit, or carb cycling if I can keep it controlled.

Most recent pic-



*Bonus because I have nothing better to do*
Current workout routine-

Day 1
Back /abs

Barbell pull drop set - 3 sets, 6/8/10 reps
Weighted pull-up 3 sets 8 reps
Barbell pull over 3 sets 8 reps
Rack pull 3 sets 8 reps
Vbar pulldown 3 sets 8 reps
Single arm cable pull 3 sets 10 reps
Behind back trap barbelll pull 3 sets 8 reps

abs

hanging leg raise 15 reps/bicycle crunch 15 reps/plank (1minute) - 4 circuits

Day 2
Shoulders/Triceps

Military press (drop set) 3 sets 6/8/10 reps
Seated arnold press 3 sets 8 reps
Single front barbell raise 3 sets 8 reps
bent over lateral raise 3 sets 8 reps
single cable behind back raise 2 sets 12 reps

triceps
Dips 3 sets 10 reps
decline skullcrusher 3 sets 8 reps
cable tricep pushdown (dropset) 3 sets 6/8/10 reps

Day 3
Light cardio/abs. 40 minute job approximately 7 kilometres

abs
weighted crunch 15 reps/ laying leg raise 15 reps/ side plank 30 seconds per side. 4 circuits

Day 4
Chest/biceps

Decline bench press (drop set) 3 sets 6/8/10 reps
barbell bench press 3 sets 8 reps
Incline bench barbell 3 sets 8 reps
Cable crossover 3 sets 8 reps
incline fly 2 sets 12 reps

biceps
barbell curl (drop set) 3 sets 6/8/10 reps
preacher curl 3 sets 8 reps
barbell hammer curl 3 sets 8 reps

Day 5
light cardio/abs. 40 minute jog, approximately 7 k

abs
weighted decline crunch 15 reps/ seated jackknife 15 reps/laying leg raise 15 reps. 4 circuits.


Day 6
full body superset day/cardio

seated cable pull/straight arm lat push down. 3 sets 8 reps
palm in bbell press/lateral raise. 3 sets 8 reps
standing cable extension/reverse cable curl. 3 sets 8 reps
barbell pull/ cable hammer curl. 3 sets 8 reps.
squat/hamstring curl. 3 sets 8 reps.
barbell trap pull/calve raise. 3 sets 8 reps.

cardio
30 minutes light pace stationary bike. 10 minutes incline treadmill light pace.


Cycle history-

400 mg test cypionate Ew for 10 weeks.
.25mg arimidex eod until PCT
PCT starting 18 days after last injection consisting of
nolva 40/20/20/20
clomid 70/35/35/35

cycle i want to do -(but probably never will)

test Prop; 100mg eod week 1-8
Anavar weeks 1-4 or 5 50mg ED
HCG 250 iu twice a week form first injection until last injection
liquidex .5 eod from beggining until last injection.
PCT 3 days from last injection
Nolva 40/20/20/20
clomid 50/50/25/25


So thats a pretty in-depth look at my training/nutrition. I was just planning on writing out a basic "what i ate today" post but I just kept going lol.

Let me know what you think about my nutrition for the day. Too many shakes is probably what stands out the most to people I'm guessing.

[cue_artist]

great diet structure man. The only meal i woud change is meal 2. Too much carbs and fats in the same meal. How long have u been running this diet bro ?

[thex95]

I have been running this exact format for about 3 months now and I am pretty happy with the results.

[>Good Luck<]

I think it looks Nice and simple. I think you would benefit from loosing the maltodextrine and just use oats in you ppwo shake. Maltodextrine is a controversial product and I believe it just translates to an insulin spike to an unhealthy degree. Oats blended up in a shake are easy to consume complex carbs and they burn/convert nice and slowly. Also, I like to add a scoop of peanut butter in there because it helps suspend the oats for better drinkability.

[cue_artist]

Since your goal for now is to maintain i would suggest keeing your diet the same and once you start cutting you can start to adjust. once you start cutting start decreasing calories slowly. I would start by removing 50 grams of carbs during the first week and start adjusting from there. Slow and easy wins the race . Goodluck

[thex95]

Since your goal for now is to maintain i would suggest keeing your diet the same and once you start cutting you can start to adjust. once you start cutting start decreasing calories slowly. I would start by removing 50 grams of carbs during the first week and start adjusting from there. Slow and easy wins the race . Goodluck

right on man thanks