yosahab
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Hey guys I'm looking to do my first contest at the beginning of July and would like a little bit of advice. My stats are 5'10" 225 at 10-13% bf. Ive been on my diet and am seeing results but would like to see if there is room for more improvement.
Meal
1: 8 egg whites 1/3 cup grits
2: 6-8 ounces chicken 1 cup broccoli or spinach
1-2 rice cakes if not full
or
Protein Shake w 40-55 gram protein
medium bananna
3: 6-8 oz. chicken or tilapia 1/2 cup broccoli and
1/2 cup brown rice
1-2 rice cakes if not full
4: 6-8 oz. chcken 1 cup broccoli or spinach
1-2 rice cakes if not full
5: preworkout- protein shake 24-55 gram protein
1/2 cup fatfree cottage cheese and 1 oz almonds
6: post workout- protein shake 48-55 gram protein
7: 30-60 min after post workout 6-8 oz. chicken or tilapia
1/2 cup brown rice 1 cup broccoli or spinach
1-2 rice cakes if not full
8: before bed casein protein shake 48 grams protein
1 tpsp natural peanut butter
or
8 egg whites 1/2 cup fat free cottage
Thanks in advance for any feed back
Meal
1: 8 egg whites 1/3 cup grits
2: 6-8 ounces chicken 1 cup broccoli or spinach
1-2 rice cakes if not full
or
Protein Shake w 40-55 gram protein
medium bananna
3: 6-8 oz. chicken or tilapia 1/2 cup broccoli and
1/2 cup brown rice
1-2 rice cakes if not full
4: 6-8 oz. chcken 1 cup broccoli or spinach
1-2 rice cakes if not full
5: preworkout- protein shake 24-55 gram protein
1/2 cup fatfree cottage cheese and 1 oz almonds
6: post workout- protein shake 48-55 gram protein
7: 30-60 min after post workout 6-8 oz. chicken or tilapia
1/2 cup brown rice 1 cup broccoli or spinach
1-2 rice cakes if not full
8: before bed casein protein shake 48 grams protein
1 tpsp natural peanut butter
or
8 egg whites 1/2 cup fat free cottage
Thanks in advance for any feed back