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01-15-2013, 06:31 AM #1
New Member
- Join Date
- Jan 2011
- Location
- ireland
- Posts
- 3
my lean mass diet tryin drop lil bf%
heya
im just looking for some thoughts on my diet plan and if there any changes or that, that you think benifit me.
my stats
8%bf
195lb
6"
8am- cardio - xtend bcaa
9am- 8 egg whites, 2 full eggs, 80g oats, whey isolate shake = 50g carb,76 g proein, 23g fats
11:15am - 2 scoop oats and whey ON = 44g carbs, 48g whey , 3g fats
12:30pm pre work out - nalpam,beta alaine, 5g glatamine, eaa xplode
12:45pm - train
2:00pm - hydorwhey = 30g protein
2:30pm - 200g grilled chicken, 175g cooked brown rice = 40g carb, 46g protein, 2g fats
4:30pm - 200g grilled chicken, 175g cooked brown rice = 40g carb,46g protein, 2g fats
7pm - 300g sweet potato, 300g exra lean steak mince, tbl sour cream = 41g carb, 52g protein, 14g fats
9pm - tuna 35g protein
11pm - casein 50g protein
training
8am mon,tue,wed,fri, sun, empty stomach cardio 30 min hill walking at 140bpm burningn around 440 cals 1st thing
take thur and sat off cardio
monday- chest,tricpes
tue- back, biceps, abs
wed- quads,calves
thur- shoulders, traps, abs
friday- upperchest, triceps
sat - hamstraings,calves, biceps
sunday- cardio, abs
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