Right boys i have made adjustments, please bare in mind that this is the first time that i am writing/planning this kind of diet so i am not sure about the figures. I think i have them right, went to fit day as well as help from other members (big up to them). I have posted my planned AAS cycle in the forum quite some time ago, but want to shed BF% down to avoid sides...
All help is appreciated so i thank you for your pos/neg input first. And yep i know i am a hairy beast.... The pics are for your humour, should make you giggle but i want body fat estimates please this will help me focus further.
Age - 33
Weight – 100.7kg (222lbs)
Height - 6'0 (182.88cm)
BF% - 20% (need Callipers to be exact)
Train from 10am - 11.30am (Mon-Fri) (1 hour weights followed by 1/2hr cardio)
Work from 1pm - 1am (Mon-Sat)
Katch McArdle - BMR 1743 TDEE 2701
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.
Water 4 Lt Daily
AIM = To gain muscle and in the process loose the belly... Want start my AAS cycle.
Meal 1. 9:00am Pro/Carb/Fat/Cal
8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Total:49g/36g/7.5g/409kcal
Meal 2. 11.30am PWO Pro/Carb/Fat/Cal
Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal
Meal 3. 1:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal
Meal 4. 4:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28
Total:48g/27g/7g/363kcal
Meal 5. 7:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total:32g/5g/1g/157kcal
Meal 6. 10:00pm Pro/Carb/Fat/Cal
1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28
Total:32g/5g/1g/157kcal
Meal 7. 12:00am Pro/Carb/Fat/Cal
8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:58g/5g/4g/248kcal
Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal
Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
Multi -Vitamins
Total:28g/7g/9g/217kcal
TOTAL FOR DAY = PROTEIN: 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal
Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.
Carbs : Oats (with water) / Sweet Potato / Brown Rice.
Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.
Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E
Pics taken earlier today 01/10/10
added as attachments i didn't know how else to upload em ??? let me know if you have issues i will repost em.
I need and want to get this diet nailed and start it on monday, already been and got the food stuffs, and just got my whey and Casein through today...
Cheers lads
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