This is just a log for me to keep track of what I've done and for members to follow/comment.
Diet started sept 10 2011.
Stats:
81kg
15-16% bf
25' quads
44' chest
15.5' arms
33' waist
Training 5 day split
Back
Chest and abs
Legs
Shoulders and abs(abs sometimes done on arm day)
Arms
Cardio done 20mins after each weight session at 50-70% of max heart rate.
Diet
Protein/carbs/fat
Meal 1 8.30 am
133g of oats
250g egg whites
30g whey
Multi vit
1000mg vit c
60/80/12
Meal 2 10.30-11am
200g chicken breast
200 veggies
60/6/7
Meal 3 1.30pm
Same as meal 2
Meal 4 4pm
Large tin of tuna
66g oats
40/40/11
5.45 pre workout. Jacked, hemo rage etc..
Meal 5 7pm
45g of wpi
85g dextrose
40/80/0
Meal 6 8.30pm
210g home made lean beef patty
200g veggies
60/6/10
Meal 7 11pm
50g micellar casien
4 1000mg fish oil tabs
1 500mg calcium tab
40/2/5
Total 360/214/52
Total calories 2764
boxa06 - 10-13-2011 11:13 AM
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Non lifting days I will not eat pre and pwo carbs.
I sometimes have to work physically once a week (2nd job) and on this day I will add some carbs throughout the day whilst I am at work.
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