short term goal- gain 10lb of muscle in 12 weeks
long term - get to 180 lb with same body fat
BMR is 1921 using formula #2
TDEE 3650
2:30 AM Wake Up
pro / carb / fat / cal
3 eggs 18.7 / 1.3 / 20.3 / 262
total cereal 5.3 / 61.7 / 1.3 / 266
one scoop syntha6 23 / 13 / 6 / 200
47 76 28 728
3:00 AM go to work ( I bust my ass mon-fri for UPS in a 100+ degree warehouse wasting many calories. fk texas heat)
pro / carb / fat / cal
peanut butter and jelly sammich at work 10.3 / 61.7 / 14.2 / 327
9: 30 Am
pro / carb / fat / cal
wheat pasta + sauce 40 / 206 / 12 / 1015
turkey sandwich 26.3/ 43 / 19.7 / 460
multivitamin and fiber
66 249 32 1475
11:00 Am
sleep until-
3:00 PM
Workout time - I workout 2-3 times a week Universal Shock Therapy before and BSN cellmass after
sample routine:
4x8 chinups
4x8 bench
4x12 dumbell squat
4x8 upright rows
5:30 PM
pro / carb / fat / cal
protein shake 70 / 60 / 26 / 766
7:00 pm
pro / carb / fat / cal
chicken breast 65.6 / 0 / 17 / 434
couscous plain 11.6 / 71 / 15 / 470
ramen noodles 9 / 54 / 13 / 371
86. 125 45 1275
go to sleep at about 10PM
280. prot 570 carb 144 fat 4570 cals
thats an average day, sometimes my stomach hurts and i cant force it all down
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