Quote Originally Posted by GoNoles99 View Post
nice chair


sorry couldn't resist
lol


Quote Originally Posted by PurpleOnes View Post
Well my advice would be staying consistent with your workouts and intake less protein shakes , stick with wholefoods. You seem to have pretty high bodyfat % , so I would suggest more than 20 mins cardio.
ok thanks man i will try and up the cardio but it will prob take a while for me while to get my fitness levels up enough to run for a half hour..

Quote Originally Posted by Windex View Post
I'm going to say 23% Bodyfat - but someone can correct me if I'm wrong. I got a TDEE of 2806, that means you need 2300 calories/day to lose 1 lb / week (3500 cals = 1 lb). Also, I would suggest 1.5 g of protein per pound of LBM. This means you need 220g of protein in your diet which is ~880 cals, giving you ~1420 cals left to use for fats and carbs. Here is my current diet to help get you started. It's not perfect because i can't eat nuts or fish or cottage cheese, but it should give you a rough starting point. Make something up and make sure it's food you actually like and I can help you improve it.

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.
thats great man, thanks for that!! im going to do this exact diet...

just a couple questions

1. my workouts are going to be from 11am - 12.30pm so shoud i change the diet around at all?

2. are you saying i should take 2 packets of animal pack a day?

3. what is 1 TBSP EVOO ?

cheers man