Originally Posted by
mholla
I'm 6'3'', 210lbs., 13% bf and 25 yo. About to start my 1st cycle in a month or so (test e/eq). I'm looking for lean gains. times are approx.
-------------------------Cal Fat Carbs Pro
Upon waking(approx. 9:30am)
whey protein (1.75 scoops) 210 2 6 40
orange juice (12oz) 220 0 58 2
Breakfast(approx. 10.30am)
6 eggs (3 whole, 3 whites) 339 13.5 3 30 Drop 1 yolk, add 2-3 whites
olive oil (2 tbsp) 220 28 0 0
skim milk (12oz) 132 0 16 12
oatmeal [steel cut oats] (1/2 cup raw)300 5 54 10 Increase to 1 cup (gradually dropped)
Lunch(approx. 1:00pm)
Peanut butter (4 tbsp) 380 32 14 16
Whole wheat (2 slices) 200 3 40 10 Make this a meal, simply add 8 oz chicken or 1.5 can of tuna to it.
snack(approx. 4:00pm)
chicken breast(4oz) 140 3 0 27
banana 105 0 27 1 Add 1/2 cup oats (blend it with the banana and 1/2 water 1/2 juice, tastes good).
Pre-work out(approx. 5:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36 Add 1/4 cup almonds or 2 tbs PB.
Post-work out(approx. 7:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36
casein protein (0.5 scoop) 60 0.5 2 12.5
Gatorade powder (3 scoop) 200 0 56 0 Get rid of the Gato-shit, Add a banana and/or 1 medium yam or sweet potatoe
Dinner(approx. 9:00pm)
Chicken breast (8oz) 280 6 0 54
olive oil (2 tbsp) 220 28 0 0 Big no no at this time if you tryin' to lean out.
brocoli (2 cup) 150 0 12 18
brown rice (1/2 cup) 115 1 27 3
snack(approx. 12:00am)
beef jerky (1oz) 70 1 2 15 Jerky!! leaning out!!! too much sodium specialy at such late time. Have 1 cup FF cottage cheese instead.
almonds (1oz) 160 14 6 6
before sleep(approx. 2:00am)
Casein protein (2 scoop) 260 2 14 48
total 3,881 142 343 376.5
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