Originally Posted by novastepp
bump!
Nice find.
-CNS
AR-Hall of Famer ~Diet Guru~
bump!
Nice find.
-CNS
Ron Paul Nuthugger
Damnit, might as well join in now that I am back on the horse and doing cardio now. I have never really done the carb cycling, defaintely wanna give it a shot. So far after a few minutes I got this basic outline going:
6'0 225lbs
Cardio out the ass, and even double sometimes, especially on non-workout days.
Workout Days
ON Whey Protein w/ Grits kcals 420 Fat 1g Carb 46g Pro 50g
6oz Chicken w/ 2 Tbsp Natty PB kcals 390 Fat 21g Carb 6g Pro 41g
6oz Sirloin Steak w/ Spinach kcals 255 Fat 14g Carb 0g Pro 35g
6 Egg Whites w/ grits kcals 350 Fat 0g Carb 46g Pro 40g
After Shock PWO w/ 3 Tbsp Dex added in kcals 388 Fat 3g Carb 59g Pro 32g
6 egg whites w/ grits kcals 450 Fat 0g Carb 68g Pro 42g
ON Whey Protein Shake w/ 1 Tbsp Flax kcals 345 Fat 15g Carb 2g Pro 46g
Total kcals 2498 Fat 53g Carb 205g Pro 284g
Non Workout Days
ON Whey Protein w/ Grits kcals 420 Fat 1g Carb 46g Pro 50g
6oz Chicken w/ 2 Tbsp Natty PB kcals 390 Fat 21g Carb 6g Pro 41g
6oz Sirloin Steak w/ Spinach kcals 255 Fat 14g Carb 0g Pro 35g
6 Egg Whites w/ grits kcals 350 Fat 0g Carb 46g Pro 40g
- Cardio Time -
6 egg whites w/ grits kcals 450 Fat 0g Carb 68g Pro 42g
ON Whey Protein Shake w/ 1 Tbsp Flax kcals 345 Fat 15g Carb 2g Pro 46g
Total kcals 2110 Fat 50g Carb 146g Pro 252g
I'm feeling pretty lazy at the moment, I got this basic outline going in 5-10 minutes. No, I don't love grits, just very easy to work with, rice is getting old and Oats as well. Probably need to alternate them regardless because looking at it, thats alot of ****ing grits. haha
Tear it apart geniuses, help a fatty out.
Last edited by Panzerfaust; 05-05-2008 at 12:55 PM.
***No source checks!!!***
Have You Picked a Fight Lately?
I don't know if you've read many of the previous posts, but we aren't big fans of fat supplementation. I would tell you to cut out those high fat meals and try to keep carb amounts steady in each meal. Also without knowing your body fat%, i would say stay away from whey unless you choose to use it PWO. As far as your grits go, which would be a cool nicknameDamnit, might as well join in now that I am back on the horse and doing cardio now. I have never really done the carb cycling, defaintely wanna give it a shot. So far after a few minutes I got this basic outline going:
6'0 225lbs what do you think your bf% is?
Cardio out the ass, and even double sometimes, especially on non-workout days.
Workout Days
Non Workout Days
I'm feeling pretty lazy at the moment, I got this basic outline going in 5-10 minutes. No, I don't love grits, just very easy to work with, rice is getting old and Oats as well. Probably need to alternate them regardless because looking at it, thats alot of ****ing grits. haha
Tear it apart geniuses, help a fatty out., i would switch most of those carb sources to potatoes. sweet potatoes have worked well for me in the past and are usually better suited for folks over oats and grits...
AR-Hall of Famer ~Diet Guru~
I'm back.
Will address any missed questions as soon as possible.
-CNS
Associate Member
Sent this as a PM yesterday but maybe posting it here will make it easier/quicker to answer:
I'm 29 yrs. old. If I weigh 185 and my bf % is 20% then my lean body mass would be about 148? If correct then would my maintenance intake would be about 2000 for sedentary and about 2600 kcals for moderately active? these are conservative numbers to error on the side of caution (regarding activity)...
My activity would be compound weight lifting 4 x a week(for MMA and muay thai purposes) am cardio and heavy bag work (daily) and plyometric exercises (occasionally).
Have You Picked a Fight Lately?
sounds like a good place to start. i have you pegged right around the 2700 calorie mark.
Junior Member
Hello everyone.
I'm having lots of trouble in my cutting thread
http://forums.steroid.com/showthread...63#post3964263
Here's my stats
22yrs old
Natural
225lbs
30%
When you count the AMR via Narks way: (later on in the thread it is using overall mass)
LBM=173lbs/78kilos
*1.55
= 3194.94 cals =AMR
AMR-500=2684
Here's the diet
Meal 1
½ C oats 150 cals / 27g carbs / 5g Protein
1 Cup of eggwhites 125 cals / 5 g carbs / 25g Protein
Meal 2 PWO
1C Oatmeal 300 calories / 54g carbs
2 scoops whey 234 cals / 4g carbs / 48g Protein
Meal 3
Veggies
12.5 oz Can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
½ C Oats 150 cals / 27g carbs / 5g Protein
Meal 4
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
Veggies Assorted
Meal 5
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
2 tbsp flax 260cals / 28g fat
Meal 6
12.5oz chicken/tuna 300 cals / 0g carbs / 50g Protein
2 tbsp flax 260cals / 28g fat
Cals=2679 (official)
Protein=283g
Carbs=117g
Fats= 56g fat
AMR (3330)-500=2830 kcal
That's when I have no whey protein
Now this is when it's available (almost same cals)
Meal 1
½ C oats 150 cals / 27g carbs / 5g Protein
1 Cup of eggwhites 125 cals / 5 g carbs / 25g Protein
Meal 2 PWO
1C Oatmeal 300 calories / 54g carbs
2 scoops whey 234 cals / 4g carbs / 48g Protein
Meal 3
Veggies
12.5 oz Can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
½ C Oats 150 cals / 27g carbs / 5g Protein
Meal 4
2 scoops Whey 234 cals / 4g carbs / 48g Protein
2 tbsp flax 260cals / 28g fat
Meal 5
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
Veggies Assorted
Meal 6
2 scoops Whey 234 cals / 4g carbs / 48g Protein
2 tbsp flax 260cals / 28g fat
Calories = 2547 (official)
Protein = 279g
Carbs = 125g
Fats = 53g
AMR (3330)-500=2830 kcal
Thanks so much, you guys are great!
Have You Picked a Fight Lately?
comment above in bold so after considering your carb sources you can repost the diet. i would also probably stick to sweet potatoes as often as possible but oats and rice work for some.
Last edited by novastepp; 05-07-2008 at 11:31 AM. Reason: spacing
Junior Member
I workout with weights 3x a week
Chest shoulders tris
Back Bis
Legs
Abs and calves twice a week
5x a week cardio.
After weights, I consume my PWO as shown on my diet post above, and directly go to 45mins cardio (usually elliptical).
On non lifting days, 60 mins cardio.
Have You Picked a Fight Lately?
you should do your PWO cardio immediately after training and then have your PWO shake afterwards. and when are you doing your cardio? am moderate-rate cardio? or otherwise?
Associate Member
I know the calculation of the caloris intake i'm recommended, but i waondering what ya'll think i should take in from your own knowledge and experience.
I'm 6'4 224 right now and i am bulking. I can cut very easy and but i have a hard time gaining weight. How many calories do you think i should take in? Can i handle 5000-6000?
Have You Picked a Fight Lately?
little more info. age, bodyfat% training experience.
no reason to get sloppy with a bulk, even if you can cut easily.
Anabolic Member
Alright guys.....beat me up...
33 yrs old
5'9
BF=22%
weight =255lbs
Injured shoulder and let life get in the way a little too much in the last year, but just got my home gym done and it is time to rock it out.. Diet is based on 2400-2500 cals a day(300pro/ 200 carb/ 55 fat) Meals are rounded to meet requirements (ie if 1 cup oats have 56 carbs...i measure out a light cup to compensate)...Trying to cut, and will adjust cals and cardio as needed to keep up 1.5lb per week loss.
5:45 wake up
Coffee
6:30
30 min fasted cardio (will go to 45 when needed)
7:00
1 scoop whey
8oz liquid eggwhites
2 tbl natty PB
50g pro/ 20g fat
9:30
1 scoop whey
8oz cooked eggwhites
1/2cup veggies (in eggs)
2/3cup oatmeal
50g pro/ 50g carb
12:00
1 8oz chicken breast
1 cup broccoli
1/2 sweet potato
50g pro/ 50g carb
2:30
8oz lean steak
1/4 cup almonds
1c green beans
50g pro/20g fat/ minimal carbs
5:00 (Pre W/O)
1 scoop whey
1c Yogurt
strawberries, raspberries, blackberries
1/4 granola
50g pro/ 50g carbs
5:15
Lift (M,T, Thur, Fi)
20min cardio
1 hour exercise (racquetball for ex) on non lift days
6:30
1 scoop whey
8oz liquid egg whites
1cup ground oats
50g pro/ 50g carbs
9:00
1/4 cup almonds
6g pro/ 14g fat
Obviously types of meats and veggies change, but you get the drift...lean meats, green veggies...ect....this is a good example of my diet now.....
So whatcha think????
AR-Hall of Famer ~Diet Guru~
Not the type of dieting style we're proposing...
You're not at the stage yet where it would be applicable.
No flame of course, just an explanation.
First step?
Get your bodyfat down to a manageable percentage: 15% is your first goal.
Additional thoughts:
LBM = 198 lbs
Adjust kcals to support LBM solely.
2400 kcals is a pretty good place to be.
Err on the lower end of the kcal range.
Too much fat in one meal.
Spread your fat intake over the course of the day.
You haven't listed the fat amount in this meal.
Oats contribute some fat.
Where's the fat listing?
Again.. you've understated your macros.
Almonds = overkill.
I don't think the carb total will be 'minimal' either.
Fat is understated in this meal as well.
Decent
Bump the cardio to 30 minutes.
Bump the a.m. cardio to 45.
Decent.
Again you understate the fats.
There are there though.
Your entire kcal spread will require readjusting.
Your protein is understated... as are your fat totals.
???
Count each gram of protein.
Count each gram of fat and carbohydrate.
You are not doing this currently.
-CNS
Junior Member
Hello bros. Great thread. Thanks for the effort you are putting into it. I finished my first deca and test prop cycle about 4-5 weeks ago. At least for me I was happy with the results. I have dropped 20lbs since the cycle (high was 240 lbs during cycle) ended but do not feel I have lost muscle. My goal is to have more of an athletic/swimmer's build than have huge muscles. That being said, here are my current stats:
42 years old
220lbs
6'-4"
I don't know all my measurements, but my chest is approx. 47"
Body fat (taken by gym worker) = 18.5%
I have attached some pics as well. The black and white ones were closer to when my cycle ended. The color ones are from this morning. In addition to diet advise, I am also trying to plan my next cycle. I have enough test prop to use it again but need suggestions as to what to add to it.
Here is my current diet.
Fat Carb Protein Cal.
Breakfast 32 60 46 720
8AM:6 eggs, 1 cup oatmeat
Snack 6 3 19 147
11AM: Starkist Tuna pouch, 1 tblsp mayo
Lunch 3.5 33 32 280
1PM: Chicken breast and 1 cup brown rice
Snack 6 3 19 147
4PM: Tuna puoch and 1 tblsp mayo
Shake 19.5 76 35 590
6PM: 1 scoop whey, 2 tblsp peanut butter, 1 banana, 1 small low carb/sugar yogurt smoothie
PWO Shake 2.5 5 20 130
8/9PM: 1 scoop whey
Dinner 3.5 50 35 228
9/10PM: Chickenb breast, brown rice, broccoli spears
Totals 73 Fat, 230 Carb, 206 Protein, 2242 Calories
I look forward to your comments and suggestions. Thanks.
New Member
Got one for you guys.
I'm 26, 180lbs., 15% BF. I've been out of the gym for 3 years due to broken bones, and have dropped 15 lbs and added an extra 5% BF. I basically have a desk job, but currently work out 5 times a week (little to no carido). I'm looking to add lots of lean muscle mass and gradually trim off body fat.
I calculated my BMR using the KM method and came up with 1869 cal. My TDEE is 2570 cal using 1.375, or 2897 cal using 1.55. I figured that since I had a mostly desk job I would figure my diet on the 1.375, but correct me if I'm wrong.
Here's the new diet:
Cal - Fat - Carbs - Protein
Meal 1 (has to be quick as I'm not a morning person) - 7:00 AM
1 cup Kashi Go Lean (cereal) w/ 1 cup soy milk - 240 - 4.5 - 39 - 20
2 scoops EAS blended protein (35g) - 140 - 2 - 3 - 27
Meal 1 Total 380 - 6.5 - 42 - 47
Meal 2 - 9:30 AM
Egg omelet w/ 1 egg yoke and 5 whites 134 - 4.5 - 1 - 18
1/2 cup oatmeal 75 - 1 - 13.5 - 2.5
1/2 cup 1% cottage cheese w/ 1/2 cup pineapple 150 - 1.5 - 20 - 13
Meal 2 Total 359 -7 - 34.5 - 33.5
Meal 3 - 12:00 PM
1 chicken breast (6 oz.) 165 - 2.25 - 0 - 36
100 g carrots 35 - 0 - 8 - 1
2 slices whole wheat bread 138 - 2 - 24 - 8
Meal 3 Total 338 - 4.25 - 32 - 45
Meal 4 - 2:30 PM
1 can tuna (6 oz.) 175 - 3 - 0 -38
1 cup frozen mixed vegetables w/ 1 tbsp. butter 180 - 5 - 26 - 6
1/4 cup brown rice 150 -1 - 32 -3
Meal 4 Total 505 - 9 - 58 - 47
Meal 5 - 5:15 PM
6 oz. lean pork tenderloin 195 - 7.5 - 3 - 28.5
100 g zucchini squash 21 - 0 - 3 - 3
2 slices whole wheat bread 138 - 2 - 24 - 8
Meal 5 Total 354 - 9.5 - 30 - 39.5
Pre Workout Nutrition
1 scoop ON whey protein (30.4g) 120 - 1 - 3 - 24
Workout 6:15 PM - 8:00 PM
PWO Nutrition
8 oz. pineapple-grapefruit juice 117 - 0 - 29 - 0
2 scoops EAS blended protein (35g) 140 - 2 - 3 - 27
PWO Nutrition Total 257 - 2 - 32 - 27
Meal 6 - 8:30 PM
4 oz. lean ground beef 212 - 8 - 0 - 24
100 g asparagus 20 - 0 - 4 - 2
1 slice whole wheat bread 69 - 1 - 12 - 4
Meal 6 Total 309 - 9 - 16 - 30
Total Fat - 48.25g
Total Carb - 247.5g
Total Protein - 293g
Fat Cal - 434.25
Carb Cal - 990
Protein Cal - 1172
Total Cal - 2596.25
Breakdown Calories by % (fat/carb/protein) - 16.73% / 38.13% / 45.14%
Rip away!!!
Last edited by M3 Muscle; 05-09-2008 at 12:54 AM.
AR-Hall of Famer ~Diet Guru~
Go with: 2160kcals.
Leave carbs + fat where they are.
Slash protein.
Too much protein.
Slash protein to 190 gr.
i.e. 35% of 2160 kcals.
Add a GDA to your supplements if you aren't using one currently.
-CNS
AR-Hall of Famer ~Diet Guru~
LBM = <> 180 lbs
kcal range: 2160-2640 kcals
You won't get that on this thread.
6 WHOLE EGGS + OATMEAL?
Correct me if i'm reading wrong.
I'd split the carbs over the 4 'meals' equally...drop the mayo and whole eggs and add fish oil.
OR... Drop the mayo, and add a whole egg to each meal to make the fat requirement.
You'll get the satiety of fat as well as the numerous other benefits without overshooting your kcal/fat allotment.
Cut the PB in half.
Seems like you're just indiscriminately piling calories in to be honest...and that's not what this thread is about.
After piling calories into each of the other meals, why scrimp on low GI carbs pwo?
Decent.
Your kcals are in the middle range right now.. I'd lower the fat however, putting your kcals on the lower end of the spectrum.
Your fat intake is around 30% of total calories..which is kind of on the high side.
-CNS
Anabolic Member
I just wanted to give a quick shot out to Nark and Nova. For anyone who is considering the low-fat, adequate carb style of cutting, DO IT!!!!!! I have gotten as much out of 5 days of utilizing this method as about 1 month of the traditional low carb method. Plus, I havent lost any stength or intensity in the gym, im not starving all the time, I dont feel scrawny and weak, and Im not pissy all the time like I usually am when cutting. Bottom line, this is the only way to cut and it is the only way I will be cutting from now on.
AR-Hall of Famer ~Diet Guru~
Nice testimonial
-C
Junior Member
Meal 1: Calories Fat Pro Carbs
5 egg whites 80 0 15 0
2whole eggs 150 10 12 2
1/2 cup oats 150 3 5 27
Meal 2:
tuna 150 1.5 32.5 0
Meal 3:
Chicken breast 120 1.5 24 0
Brown rice 216 2 5 45
Meal 4:
same as 3
Meal 5:
Pwo shake 130 15 24 0
oats 1/2 150 3 5 45
Meal 6:
5 turkey slices 150 2.5 20 5
1/2 cup oats 150 3 5 27
Meal 7:
Same as 6
Bedtime snack
Natty PB 210 16 8 6
Cottage cheese 696 30 84 18
Totals cal: 2862 fat: 79 pro: 301 carb: 206
stats. 170ish, 19-21% BF, 18 years old, plan on 2-3hour workouts , 5 days a week and cardio 7x a week
I’m adding flax to meals 3, 7 and 8
This was suppose to be a cutting diet, but after I read that you guys recommend that I use LBM to calculate my macros, my question now is would this be suitable as a steady gain diet. Not necessarily a bulker.
as far as carb cycling is that like since i need 206 carbs i would do that one day and then say like 100-150 carbs another day?
thinking of using clen after a month or so into diet
Last edited by Juice_E; 05-09-2008 at 12:04 PM.
AR-Hall of Famer ~Diet Guru~
Too many calories.
LBM = 136 lbs
2k kcals is right around where you should adjust your diet for your goals.
Not too high... Not hypocaloric either.
2-3 hour workouts + cardio?
Er... why?
In addition to the calories listed?
Monumental error.
Overkill diet more like it.
Something like that.
I don't think you're at the stage where it's either necessary or feasible to implement this as yet however.
-CNS
Associate Member
Ok I've posted this diet several times already. I'm 5'10" 180 lbs now, I've seen about an 8 lb increase since I started 6 weeks ago (Started 172lbs). I have a couple of questions, 1.How do you keep your insulin levels spiked, and 2: is there anything else I can add to my diet.
Cals,Pro,Carbs,Fat
Meal 1(8:00am): Macro's: 806,69,81,18.75
-8 boiled eggs (136/24/0/0)
-Whey protein shake (285/40/10/2)
-1 cup oatmeal ( 300/10/54/5)
-1 1/2 Cup Whole Milk (225,12,17,12)
-1 bananna
Meal 2 (10:30am): Macro's: 413,40,33,12
-6-8 Ground Turkey (173,36,0,1)
-1/2 non cooked cup brown rice (150/4/33/1)
-1 tablespoon flaxseed oil (90/0/0/10)
Meal 3 (12:30pm) Macro's: 870,93,64,31
-2 cans chunk light Tuna (300/65/0/1)
-2 slices whole wheat bread ( 280/12/52/4)
-1 tablespoon flaxseed oil ( 90/0/0/10)
-2 tablespoons peanut butter (200/16/12/16)
-1 apple, some tomato, lemon, and jalepenos for tuna.
Meal 4 (2:30pm) Macro's: 380,49,30,11.5
-6-8 oz Chicken (150/40/0/1)
-16g peanuts (80/4/3/8)
-1/2 Cup Oats (150,5,27,2.5)
Meal 5 (4:30pm) PWO Macro's: 600,45,84,8
-6oz Ground beef: 200,33,0,6
-2/3 Cup Pasta: 400,12,84,2
Meal 6 PPWO (7:30) Macro's: 948,55.5,116,18.75
-1/2 Scoop Whey: 73,11.5,5,.75
-80g Glyocomaize or Dextrose: 280,0,52,0
-1 Cup Whole Milk: 150,8,11,8
-3 Slices White Bread: 210,6,42,1.5
-3 Slices Turkey: 135,15,6,6
-5 Slices Turkey Bacon: 100,15,0,2.5
Meal 7 BedTime (10:00) Macro's: 310,32,9,16.5
-1 Scoop Casein: 110,24,3,.5
-2 TB Peanut Butter: 200,8,6,16
Total Macros’:
Calories: 4327 (fruits, veggies not included, right around 4700 Cals)
Protein: 376
Carbohydrates: 417
Fat: 117
Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877 (OLD)
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.
I noticed my Percentages are about, Carbs 46%, Protein 41%, and Fat 13%, I might need to make changes, suggestions? More Fat or... PWO and PPWO fluctuate, if i work out earlier those meals are eaten earlier and the others pushed later on during the day
Last edited by NeedAnabolics; 05-09-2008 at 11:26 AM.
AR-Hall of Famer ~Diet Guru~
You misread.
The goal is to facilitate a slow and steady trickle of insulin.
Not to keep it 'spiked'.
Above a specific threshold, insulin redirects nutrients towards fat cells.
We want to avoid this by keeping a moderate but steady trickle.
Trickle.
Not spike.
A steady state is achieved through the regular ingestion of low-GI carbohydrates.
A vacuum.
Your calories are way too high.
Unless you're a gymnastic construction worker who bikes to and from work, I can't see how you could possibly need or utilize 4700 kcals.
My weight and LBM are higher than your own... and I don't consume more than 2400 kcals myself.
See above.
At what Lean body mass...and what level of daily activity?
-CNS
Anabolic Member
That had me rolling
Member
rather than clutter this thread, if one of you gentlemen would be so kind as to post in my thread, i'd be very appreciative.
thanks.
http://forums.steroid.com/showthread...12#post3972612
AR-Hall of Famer ~Diet Guru~
Copying to this thread:
^^Noted.
^^That'd be way too high.
Your actual totals:
^^Are good.
Because I pegged you @2700.
So.. 2674 is close.
I like.
That leaves you 8 weeks.
If you do everything right that'll be 12-24 lbs of fat off.
Kcals being spot on... Let's review your food choices...and combinations:
Spread your macros equally over the course of the day.
That's too much protein.
Same here
And again.
nice...
And again.
I'd add another meal so you could spread your protein more equally
7 meals would put you @48/gr protein per meal..
Instead of 30+ in some and 50+ in others.
Also.. it's allow you to spread your fat intake better on the last meal.. by allowing you to spread it over two.
-CNS
-CNS
"I Own You"
Its all about greens i tell you, greens!!
Scammer
A bit off topic...
What about on a free workout advice by Narkissos: intro to performance training 101?
I know you're the man on this stuff, and it's sad I can't pM you for some WO questions...
Thanks
CL
AR-Hall of Famer ~Diet Guru~
Sorry about the PMs mate.. I get some weird ones, so i turn 'em off.
It's turned on for guys who're on my friends list though.
re: workout thread.
I'd love to.. but honestly i wouldn't be able to keep up.
Had to take some time off from this thread because of my client load as well as my work load at school...
I'm back now, since my last exam ended today.
We'll see however.
-CNS
Scammer
Cool, I couldn't find anybody more experienced than you in this subject so I'll wait wishfully for that thread
AR-Hall of Famer ~Diet Guru~
Send me a friend request... or subscribe to my training journal in the workout forum.Cool, I couldn't find anybody more experienced than you in this subject so I'll wait wishfully for that thread
I will be updating that soon... and you'll be able to ask questions as i go along.
-C
Scammer
I will.
thanks mate
AR-Hall of Famer ~Diet Guru~
While here... Tuna fixer-uppers: http://forums.steroid.com/showthread.php?t=161613
-CNS
Member
thanks for your input nark, greatly appreciated.
Associate Member
Thanks Nark! It is greatly appreciated!
Member
nark, would you suggest lowering my protein intake per individual meal? say, instead of two cans of tuna, make it one and a half? also making the 7th meal of about the same amount or just add a 7th meal, of the same amt. of protein, same as the other meals?
Member
nevermind... i think i get it now.
New Member
Hey nark and friends. Looking to get some advice on my lean muscle diet here.
Stats:
5'9 about 165 lbs
I train 4 days a week, each muscle once a week. Cardio eod 3 times a week.
My goal is to gain around 12-14 lbs of lean muscle in about by mid august (about 12 weeks)
Meal 1
4 egg white (12 / 0 / 0)
1 scoop whey (23 / 3 / 2)
2 wheat slices (10 / 40 / 2)
Totals (45 / 43 / 4)
Meal 2
Shake (32 / 16 / 12)
Totals (32 / 16 / 12)
Meal 3
8 oz chicken breast (55 / 0 / 5)
1 tbsp olive oil (0 / 0 / 14)
Veggies
Totals (55 / 0 / 19)
Meal 4
5 oz tuna (30 / 0 / 1)
2 wheat slices (10 / 40 / 2)
Totals (40 / 40 / 3)
Meal 5
8 oz chicken breast (55 / 0 / 5)
1 cup cooked brown rice (5 / 45 / 2)
Veggies
Totals (60 / 45 / 7)
Meal 6
5 oz tuna (30 / 0 / 1)
1 cup cooked brown rice (5 / 45 / 2)
Totals (35 / 45 / 2)
Workout
Meal 7
PWO shake (48 / 80 / 3)
Totals (48 / 80 / 3)
Meal 8
2 turkey patties (40 / 0 / 18)
Totals (40 / 0 / 18)
Totals 3.1k cals / 355 protein / 269 carbs / 68 fats
Let me know what ya think I can tweak to make it more efficient. Im starting this diet on the 19th.
AR-Hall of Famer ~Diet Guru~
165lbs@ what bodyfat percentage?
Do you have any day completely 'off'?
How is your cardio timed?
Lay out your split on a day-to-day basis.. Thanks
Um... Big order there.
You'll be using anabolics I assume?
I'll wait for your answer before I supply a reply of my own.
-CNS
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