breakfast: 3 egg whites 2 whole eggs scrambled and cooked in tbls olive oil and a slice of 2% cheese/ .5 cu raw oats in whey protien shake cals 867 pro 62 carbs 40 fats 49
meal 2: 6 oz chicken or turkey serving of raw cashews cals 446 pro 47 carbs 9 fats 24
meal 3: 6 oz lean beef and fruit apple or bananna cals 471 pro 50 carbs 29 fats 16
meal 4: 6 oz chicken or turkey sweet potatoe or 1 cup brown rice cals 560 pro 54 carbs 40 fats 19
work out
pwo shake .5 cup raw oats, bananna, 1 tbls natural peanut butter and whey protien powder cals 655 pro 43 carbs 64 fats 23
meal 5 or 6 : 6 oz lean meat and salad and corn cals 481 pro 66 carbs 0 fats 21
casien shake w natural peanut butter before bed cals 330 pro 31 carbs 9 fats 17
i eat every 2 to 3 hours
this is how ive been living for the last 5 months
cals 3800 pro 350 carbs 170 fats 153
i work out weights 4 day a week s, t, th, sat.
sun: chest and tri's/ cardio 40mins
tue: back and bi's/ cardio 40mins
thurs: shoulders and arms/cardio 40mins
sat: legs and cardio 40mins
tuesday and thursday i work out in the evening.
sat in the afternoon
sunday early am weights and empty stomach cardio
no injuries just get a sore back every now and then, but im 40 so its expected
just finished a cycle almost 2 months ago went from 185 -to 200 did pct and im holding 10lbs as of now
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