Hey,
give me a list of everything you want me to include and I will post it. Looking to lose the last 10lbs and get into single digit bf%.
I'll start with stats, diet and routine:
30
5'9
209lbs
LBM is 182lbs
Roughly 2650kcals/day
Arms: 17.5"
Chest: 44"
Abdomen: 36.5"
Thigh: 27.5"
Calf: 18.25"
Daily Intake:
07:30
3 whole eggs
5 egg whites
10:30
shake
-ON 100% whey
-cup mixed berries
-cup LF yoghurt
-cup oats
-med banana
13:00
2 cups veggies (broccoli, cauli and carrots)
can of tuna or 8oz chicken
16:00-17:30
Workout
17:30
PWO shake (40g P, 50g C, 4g F)
19:00
cup broccoli
8oz chicken
21:30
shake
-casien (44g P, 0 C&F)
-½ cup mixed berries
22:00 (bedtime)
ROUTINE
Monday: Shoulders
Tuesday: Biceps
Wednesday: Chest
Thursday: Legs
Friday: Back and Tri's
Cardio: M,W,F 45 mins either treadmill or eliptical.
Weekends I dont get the time to workout cause gym closes early and Im working pretty rigorous from 9am-6pm both days
thanx JAMY, any other info, just ask.
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