I'm 34 188 taking 200ml/ mg test cypionate twice a week ...I'm on on my third week...I need help with a meal plan ...I'm doing alot of shakes cause it's hard to eat at work every 2 hours...is shakes OK and when will i start to see results
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I'm 34 188 taking 200ml/ mg test cypionate twice a week ...I'm on on my third week...I need help with a meal plan ...I'm doing alot of shakes cause it's hard to eat at work every 2 hours...is shakes OK and when will i start to see results
1. post up your complete diet with macros.
2. stats?
3. goals?
OK I'm gonna be honest ...I don't even know what macros are .....my diet now is 5 eggs in the morning with a whole wheat bagel. 2 hours later I do and 40 gram protein shake. 2 hours later another shake...and so on and so on and around 9 I do chicken breast and scoop of natural peanut butter ..I'm getting in about 300 grams protein a day maybe more
I want to be over 200 lbs
oh boy.... dude... i just posted my diet in another post and im barely. getting 300 and check out how much more food im eating than you in order to obtain 200lbs. and im 190lbs
heres an idea of how much more work you must do
7:00
25 grams whey
2 egg w/ yolk 2 whites
¾ cup of oats
¼ cup berries or greek yogurt w/fruit
2 teaspoon flax/or fish
915
8-10 oz lean turkey 93% fat free or fish
1 cup brown rice/may swap with white rice
1 cups green
1130
6-8 oz chicken boob
med/large sweet potatoe
230
60 gram whey
2teaspoon flax / fish
2 eggs yolk 2 no yolk
during workout
5 grams BCAAS
5 grams glutemine
30 grams dextrose
post workout
60 grams whey
5 grams Bcaas
banana or fruit med serving or dextrose
wait an hour
6-8 oz chicken
wheat pasta or small serving complex carb ??????????????
before bed
2 boiled eggs 2 boiled no yolk or greek yogurt
1/4cup 0 fat cottage cheese
2tbsp natural pb
dont be lazy, google it.Quote:
Originally Posted by nyman4ever
then head over to fitday.com to add up your macros. return here with your diet and, boom! you're on your way bro. it's that easy :)