Ok so up until a few days ago I have been getting all of my diet and cycle advice

[billgates]

Here is my revised diet. As you can see I still have room to grow a bit everywhere except fat.



Targets:

2500 calories
350g protein
150g carbs
55g fats

[2500/ 350 /150 /55]
Cals tein crbs fat


Wake up (7:30)


Gym - Cardio (7:45)


MORNING SHAKE/BREAKFAST - protein/carb (8:30)

[280/52/6/4] protein scoop x2
[145/6/25/2] oatmeal - 1 cup



BREAKFAST - protein/fat (09:30)

[303/20/3/22] eggs - scrambled x3
fish oil tab x2



MID SHAKE - protein/fat (12:30)

[280/52/6/4] protein scoop x2





LUNCH - protein/fat (2:30)

[108/24/0/2] tilapia - 4oz
[203/31/8/4] cottage cheese - 1 cup
fish oil tab x2



FILLER PROTEIN SNACK (5:00)

[200/48/0/1] albacore tuna - 1 can (6.5oz)


DINNER/PRE WORKOUT - protein/carb (8:00)

[246/46/0/6] chicken breast
[160/4/34/1] brown rice - 1 cup
[31/1/7/0] bell pepper




PWO SHAKE - protein/carb (10:00)

[145/6/25/2] oatmeal - 1 cup
[280/52/6/4] protein scoop x2


Calories= 2381
Protein = 342g
Carbs = 120g
Fat = 52g

[--->>405<<---]

Here is my revised diet. As you can see I still have room to grow a bit everywhere except fat.



Targets:

2500 calories
350g protein
150g carbs
55g fats

[2500/ 350 /150 /55]
Cals tein crbs fat


Wake up (7:30)


Gym - Cardio (7:45) take 10g bcaa before u do ur cardio to preserve LBM


MORNING SHAKE/BREAKFAST - protein/carb (8:30)

[280/52/6/4] protein scoop x2 better would be 1whole egg/5 eggwhites
[145/6/25/2] oatmeal - 1 cup measure ur oats dry(this would prob be equal to 1/2 cup



BREAKFAST - protein/fat (09:30)

[303/20/3/22] eggs - scrambled x3 how bout chicken breast and green veggies
fish oil tab x2



MID SHAKE - protein/fat (12:30)

[280/52/6/4] protein scoop x2 some kind of lean meat and green veggie here





LUNCH - protein/fat (2:30)

[108/24/0/2] tilapia - 4oz
[203/31/8/4] cottage cheese - 1 cup it may do well to move this to PWO along with ur protein shake and add a veggie here instead
fish oil tab x2



FILLER PROTEIN SNACK (5:00)

[200/48/0/1] albacore tuna - 1 can (6.5oz) albacore can become toxic because of mercury if eaten too often... try regular light tuna and veggie here


DINNER/PRE WORKOUT - protein/carb (8:00)

[246/46/0/6] chicken breast
[160/4/34/1] brown rice - 1 cup
[31/1/7/0] bell pepper




PWO SHAKE - protein/carb (10:00)

[145/6/25/2] oatmeal - 1 cup
[280/52/6/4] protein scoop x2 typically whey before bed is a no-no..curious to opinions on it cuz its ur PWO..adding the cottage cheese before bed would be good because its a slow digesting protein and itd add a mix to ur PWO nutrition


Calories= 2381
Protein = 342g
Carbs = 120g
Fat = 52g

diet looks ALOT BETTER

[billgates]

diet looks ALOT BETTER

I wish I could do more than just thank you for your help. Do you have a PayPal where I could send you a few bucks? Lol This really means a lot to me. You have no idea what a relief it is to be talking to someone educated on this matter. Talking to a meat head at the gym about things that could potentially damage my body was my first mistake. Oh well I'm getting more educated on this stuff everyday thanks to people like you.





I will make the suggested edits to the diet and recalculate everything asap. My grandfathers funeral is in the AM so I may not be able to complete it until tomorrow afternoon.

[--->>405<<---]

I wish I could do more than just thank you for your help. Do you have a PayPal where I could send you a few bucks? Lol This really means a lot to me. You have no idea what a relief it is to be talking to someone educated on this matter. Talking to a meat head at the gym about things that could potentially damage my body was my first mistake. Oh well I'm getting more educated on this stuff everyday thanks to people like you.

I will make the suggested edits to the diet and recalculate everything asap. My grandfathers funeral is in the AM so I may not be able to complete it until tomorrow afternoon.

Thx is good enuff once u get it figd out for urself by experience u can pass on the knowledge to others in ur shoes all about helping people .. Cuz weve all been helped and continue to get help

[billgates]

Thx is good enuff once u get it figd out for urself by experience u can pass on the knowledge to others in ur shoes all about helping people .. Cuz weve all been helped and continue to get help

Ill have the updated diet asap. Just went to the store and bought everything I was missing. They only had whey and I couldnt find bcaas so have to look for those tomorrow.