6.30
hours cardio
7.30
porrage 300cl-54g-10g-5g
2*apple 144cl-38g-0g-0g
9.00
3*poached eggs 222cl-0g-18g-15g
wholemeal toast *2 560cl-114-22g-4.5g
11.30
chicken 300cl-0g-56g-6g
braised chix peas or veggies 720cl-121g-38g-12g
2.30
sandwich wholemeal bread , tuna or turkey light mayo no butter 340cl-70g-15g-4g
3.00
pre wo shake of maltidextrin 190cl-47g-0g-0g
work out 45-1hr
4.00
pwo shake . 98cl-1.5g-20g-1.7g
5.00
fish. salad or some form of pulse beans , lentils etc 900cl-120g-58g-23g
10.00
sandwich 340cl-70g-15g-4g
what im looking for is to maintain my gains from my previous cycle but reduce bf% before my next .
a couple of ideas for me to replace rice and pasta with would be great .
totals
4114 cals
635.5 carbs
252 protien
75.2 fat
me:
6,4 feet
16.8 stone
15% bf
age 29
tdee 2304
train hard 5 * weekly
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