i am 22, 180 not sure on body fat. 5 years training experience. my first cycle and i am doing 525mg test enanthate a week for 10weeks and letro.25mg/ed.
on none lifting days meal 6 will be 3/4 cup brown rice shake and 1-tbsp olive oil.
LIFTING DAYS
meal 1
3 egg whites pro-41
2whole eggs fat-31
1-cup oatmeal carb-59
1-tbsp canola oil
1-cup ff milk
meal 2
1-can light tuna pro-41
veggies fat-6
1-roll 100%wheat bread carb-47
cheerios i think there 100%wheat?
meal 3
1-cup oatmeal pro-40
6 oz. boneless skinless chicken breast fat-22
1-tbsp olive oil carb-46
meal 4
6 oz. boneless skinless chicken breast pro-42
1-roll 100% wheat bread fat-8
1-cup cheerios carb-47
green veggies
meal 5
(preworkout) pro-49
1 can light tuna fat-3
4 oz. multigrain pasta carb-68
meal 6
(pwo) pro-50
isopure shake fat-0
dextrose 50carb carb-100
maltodextrin 50carb
meal 7
(ppwo) pro-51
5 oz. 95% lean beef fat-8
1/2 cup brown rice carb-62
meal 8
bed
1/2 isopure shake pro-25
1-tbsp caola oil fat-28
1-tbsp olive oil carb-0
meal 9
bedtime snack pro-44
1-cup cottage cheese fat-2
2-cup ff milk carb-34
TOTAL
pro-383
fat-108
carb-463
TOTAL CALS =4356