First, a little about myself.
I'm 31, have been lifting for 5 years off and on (I tore my labrum 2 years ago that put me out for a while). I'm 5'9" and weighing in at 181 right now, probably at 20-22% BF. Before I tore my shoulder, I was at 176 and around 14% BF. I recently had my T checked and it was low which does not help my situation. I am most likely going to do test replacement injections in the near future to raise my levels back up. I can post blood work etc if anyone is curious and to give advice. The biggest problem I have had in the past (well, forever), is my diet. I eat like crap. I have a desk job that doesn't help. However, it's time for a change. And this time the plan is to do it right. Below is my meal plan. You guys (and gals) know a lot more about this, so I thought I would post it for suggestions/critiques.
Cardio 6-7
7:15
protein shake (1 scoop)
4 egg whites
1 whole egg
1 banana
473 cal 8.5g fat 39g carb 61g protein
9:30
1 cup brown rice
4 oz chicken
426 cal 10g fat 45g carb 37g protein
12:00
6 oz hamburger (90% lean)
1 cup raw broccoli
395 cal 19g fat 6g carb 49g protein
2:30
1 apple
2.5 oz tuna w/ yellow or spicy mustard
1 cup raw broccoli
196 cal 2g fat 31g carb 20g protein
4:30
4 oz chicken
1 cup sweet potato
325 cal 8g fat 27g carb 34g protein
Workout 6-7
7:15
protein shake (2 scoops)
banana
445 cal 5.5g fat 27g carb 61g protein
9:00
4 oz flank steak
1 cup brown rice
1 cup cottage cheese
690 cal 23g fat 53g carb 67g protein
total 2950 cal 76g fat 242g carb 329.5g protein
Cardio 3x week
Lifting 4x week
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