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  1. #1
    nyman4ever is offline New Member
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    please help with an eating plan

    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

  2. #2
    MickeyKnox is offline Banned
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    1. post up your complete diet with macros.

    2. stats?

    3. goals?

  3. #3
    nyman4ever is offline New Member
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    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

  4. #4
    nyman4ever is offline New Member
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    I want to be over 200 lbs

  5. #5
    largerthannormal's Avatar
    largerthannormal is offline Productive Member
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    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
    cup of oats
    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

  6. #6
    MickeyKnox is offline Banned
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    Quote Originally Posted by nyman4ever View Post
    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
    dont be lazy, google it.

    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

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