nark please critique

[BCG35]

6'
200
12%bf
30 yo
lifting 6years

m chest 20min cardio
t back 20 min cardio
w legs
th shoulders 20 min cardio
f arms 20 min cardio

3rd cycle
Test prop 50ed 1-14
tren 50ed 1-8
winny 50ed 8-14
arimedex.25 eod
HCG
PCT Nolva
clomid
HCG

lookin to cut to like 8-9% for summer and keep/add lean muscle
Any input wanted..please rip it apart if u want Im here to learn n open to new suggestions n meals.
Im a bartender so some nights i have to have 2 protein shakes workin. Any others or bartenders got suggestions while workin in a busy club.

*Also any supplement suggestions would help

breakfast
1egg 8 egg whites
2 slice amer cheese (it makes eating eggs every day tolerable)
1 cup oatmeal
3/4 cup blueberry
2 Tbspn Splenda
1Tblspn olive oil for pan

1 hour later
2 scooops anabolic muscle in 1 cupmilk 2%

snack
1 cup 1% Cott Cheese
1 blueberry yogurt
Mixed together

lunch
1 can tuna
1 cup rice(dont like brown rice but il deal to get the body i want)

snack
2 scps Anabolic Muscle 1 cup Milk 2%

PWO
Dark matter(lookin for alternative)

dinner
8oz steak or chicken
1 cup rice or 1 yam
1 cup broccoli or mixd veg
spray butter

snack
1 cup Borrella Pasta fortified with protein Whole wheat
1/2 cup sauce
1/4 cup Mozzarell
2 scoops anabolic muscle 1 cup 2% milk

[FireGuy]

If you add the macros of each meal then total them up for the day it will make Narks job much easier.

[jamyjamjr]

^^^agreed

[BCG35]

Im at work now but il put macros together later. Any websites i can use to make it a lil easier? thnx

[Prada]

For example fitday.

Nark has his clients and website to manage so he tries to help out but understand that he does have professional obligations.

[Narkissos]

^^Fit day or calorie count.

Thanks.

-CNS

[BCG35]

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 4,628 129.1 483.3 503.5
Egg, white only, cooked 8 large egg white 137 0.4 1.9 28.7
Egg, whole, baked, fat not added in cooking 1 large 71 5.0 0.4 6.3
Cheese, processed, American and Swiss blends 2 slice (.75 oz) 158 13.1 0.7 9.3
Tomatoes, raw 3 medium slice (1/4" thick) 11 0.1 2.4 0.5
Olive oil 1 tablespoon 119 13.5 0.0 0.0
Oatmeal, cooked, regular 1 cup, cooked 145 2.4 25.4 6.1
Blueberries, raw 0.5 cup 41 0.2 10.5 0.5
Milk, 2% fat 14 fl oz 214 8.4 20.0 14.1
Cheese, cottage, lowfat (1-2% fat) 1 cup 163 2.3 6.1 28.0
Yogurt, fruit variety 1 cup (8 fl oz) 250 2.6 46.7 10.7
Fish, tuna, white, canned in water, drained solids 1 can 220 5.1 0.0 40.6
Rice, brown, cooked, instant 1 cup, cooked 234 1.9 48.3 5.4
Mayonnaise, low-calorie or diet 1 tablespoon 36 3.0 2.5 0.0
Steak, cooked, lean only eaten 8 oz, boneless, cooked, lean only 425 15.0 0.0 67.7
Yam, cooked, boiled, drained, or baked, without salt 6 oz 197 0.2 46.9 2.5
Vegetables, mixed, frozen, unprepared 1 package (10 oz) 182 1.5 38.2 9.5
Barrila Plus 1 serving 300 3.0 60.0 16.0
Sauce, LIPTON, RAGU Old World Style Smooth Pasta Sauce, Trad... 0.75 cup 120 3.9 18.2 2.8
Cheese, Mozzarella 0.5 cup 171 11.3 2.2 14.7
anabolic muscle 1 serving 1,435 36.0 153.0 240.0
Total 4,628 129.1 483.3 503.5


Calories
Grams Calories %-Cals
Calories 4,628
Fat 129.1 1,151 22 %
Saturated 36.5 324 6 %
Polyunsaturated 11.9 105 2 %
Monounsaturated 33.0 293 6 %
Carbohydrate 483.3 1,930 38 %
Dietary Fiber 31.9
Protein 503.5 2,060 40 %
Alcohol 0.0 0 0 %

Fat (22%) Carbs (38%)
Protein (40%) Alcohol (0%)

[FallenWyvern]

4600 calorie cut diet?

[J-Roc]

I bartend in a busy club...

I make sure I eat a solid meal RIGHT before I start... I'm not sure what kind of shakes you have during your shift (whey/milk?), but I prepare my shakes ahead of time. I blend in some avocado, soy milk, banana, etc. to ensure it's loaded with calories to take me through the night. Some peeps around here have mentioned adding oatmeal to shakes as well but I've yet to try that. That would definitely up the calories too...

I also have a packed meal ready to eat at closing... my manager always yells at me for not cleaning/cashing-out first but ya gotta do what ya gotta do!!! :-)

[jamyjamjr]

i would go with a slow breakdown protien... i forget the name of the stuff but bb's use it at night to keep a steady flow of amino acids in their blood stream.... it takes like 12 hrs to break down or something... id say if your gonna do a shake, u'd wanna go with that...