Diet:
Meal 1: 60-80g oats, 1scoop whey with 1/2scoop raspberry/blueberry, 6 eggs white and 2 full eggs, with multivit and fish oil
Meal 2: 2cups greek yogourt with 2tbs of almond butter and 1/2scoop of raspberry/blueberry
Meal 3: 6-8oz chicken/fish/pork with 1/2 brown rice and 1/2-1scoop of green veggies, multivits and fish oil
Meal 4: Protein shake with skim milk 15almonds, apple
Post training meal: 6-8oz lean meat complex carbs (70-90g)
Meal 5: 6-8oz chicken/fish/pork and 1 scoop of green veggies, fish oil
Bedtime meal: Cottage cheese with almond butter
carbs: 200g
fat: 100.5g
protein: 275g
Carbs are not that high since Im currently trying to stay near the 200-205lbs with 8% bf because when I will drop for powerlifting comp, I dont want to loose too much strenght.
Training atm:
Chest/Triceps: Incline DB press 4sets 8-12 till failure
Incline DB flies 4sets 8-12 ...
DB bench press 4sets 6-8..
Superset
ips
Modified push up 3sets until failure
Superset:Skullcrushers 10-12
Close grip BP 8-10 3sets
Rope pushdown 4sets 10-12 till failure
Overhead DB triceps extension 4sets 8-10 final drop set
Back/Biceps: Deadlift 5sets 5, set 4 is max weight for 1 rep
Wide-grip pullups 4sets 10
Bent T-Bar row 4sets 8-10
One arm DB row 4sets 8-10, final drop set
Straight-arm pulldown 3sets 10-15
EZ-bar DB curls 2strict sets 10-12/2 cheat sets 4-6
Superset:Incline DB curls 8-10
Hammer curls 4sets 8-10
Quads/Ham: Squat or Front squat 4sets 14-16 10-12 6-8 4-6
Leg press 4sets 8-10
Superset: Leg extensions
Romanian squat (with weight)4sets 10-12
Straight-legged deadlift 3sets 8-12
Standing leg curls 3sets 8-12
Seated leg curls 4sets 10-12
Shoulders/Traps/(Calves): DB shoulder press 4sets 8-10, final drop
Side lateral raise 4sets 10-12
Reverse pec deck 3sets 10-14
Superset: Front raise
Upright BB row 3sets 8-10
BB shrug 4sets 6-10 till failure
Training,s going to change in 2-3days going to go heavy on squat, 2x a week
Originally Posted by thedoors55
Diet:
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