Hey guys I'm 20 years old, only 130lbs.... lost alot of weight (around 30lbs) (mostly muscle mass) over the past couple years. I am so sick of being so skinny and want to get back to the jacked old me haha of course i want to do it with minimal fat gain but here is a sample of what i did today...... I'm shooting for a 40/30/30 split p/c/f shooting for 3,000 cals a day, hit it right on today and pretty stoked, hope to see imporvements. I've been around 2600 lately and have stalled at 130 so hope this works....... Any thoughts or suggestions i would be glad to hear Thanks!
Breakfast - p/c/f
3 whole wheat waffles - 5/50/11
3 T Sugar Free syrup - 0/6/0
Protein - 25/1/0
5 oz milk - 5/2/0
.5 T Cocunut oil - 0/0/7
Fish oil tab - 0/0/2
3/4 cup + 2 T eggbeaters - 21/3/0
Totals:60/65/23 supplements with breakfast - Glucosamine, animal pack, resveretrol, vit. D
Lunch -
2 slices Eekiel Bread - 8/28/4
3 oz turkey - 20/1/2
Prov. Cheese - 5/0/5
3/4 cup greek yogurt - 15/7/0
2 oz apple - 0/8/0
1 oz. avocado - 2/2/4
fishoil cap - 0/0/2
Asparagus - 3/4/0
Egg white - 3/0/0
Totals: 55/50/17
W/O
During W/O i sip on extend and purple wraath mix
An hour into training i also start sipping on a shake with 30g hydrolyzed whey 10g casein and 40 g glycomaize
Post w/o ( about 1.5 hours after finishing the shake)
Tuna - 32/0/2
1 cup quinoa - 6/30/2.5
3 eggs - 18/0/13.5
Big salad with lot of veggies and egg - 5/15/0 Make the tuna quinoa and eggs into a big scramble
Totals: 61/45/18
"snack"
2 oz tuna - 12/0/1
3 oz leftover beef roast - 24/0/7
brussel sprouts - 3/9/0
1/2 T olive oil - 0/0/7
Broccoli with butter 0/3/2
egg whites - 9/1/0
Totals: 48/13/17 - kinda just came home from being out and jsut started eating and grabbing stuff
B4 Bed:
1.5 scoops casein - 36/5/2
6 oz milk 6/2/0
1/4 oz mixed nuts - 1/1/4
1/2 oz cheese 3/04
1/2 TFlax oil - 0/1/6
1/2 T Coconut oil - 0/0/7
Totals: 46/9/23
Daily totals - 310/224/99 - 3027 cals. I am trying to get most of my carbs and cals in general actually int eh morning before my workouts and also post w/o and then slowly taper them.
any input is greatly appreciated. thanks again guys
Breakfast - p/c/f
3 whole wheat waffles - 5/50/11
3 T Sugar Free syrup - 0/6/0
Protein - 25/1/0
5 oz milk - 5/2/0
.5 T Cocunut oil - 0/0/7
Fish oil tab - 0/0/2
3/4 cup + 2 T eggbeaters - 21/3/0
Totals:60/65/23 supplements with breakfast - Glucosamine, animal pack, resveretrol, vit. D
Lunch -
2 slices Eekiel Bread - 8/28/4
3 oz turkey - 20/1/2
Prov. Cheese - 5/0/5
3/4 cup greek yogurt - 15/7/0
2 oz apple - 0/8/0
1 oz. avocado - 2/2/4
fishoil cap - 0/0/2
Asparagus - 3/4/0
Egg white - 3/0/0
Totals: 55/50/17
W/O
During W/O i sip on extend and purple wraath mix
An hour into training i also start sipping on a shake with 30g hydrolyzed whey 10g casein and 40 g glycomaize
Post w/o ( about 1.5 hours after finishing the shake)
Tuna - 32/0/2
1 cup quinoa - 6/30/2.5
3 eggs - 18/0/13.5
Big salad with lot of veggies and egg - 5/15/0 Make the tuna quinoa and eggs into a big scramble
Totals: 61/45/18
"snack"
2 oz tuna - 12/0/1
3 oz leftover beef roast - 24/0/7
brussel sprouts - 3/9/0
1/2 T olive oil - 0/0/7
Broccoli with butter 0/3/2
egg whites - 9/1/0
Totals: 48/13/17 - kinda just came home from being out and jsut started eating and grabbing stuff
B4 Bed:
1.5 scoops casein - 36/5/2
6 oz milk 6/2/0
1/4 oz mixed nuts - 1/1/4
1/2 oz cheese 3/04
1/2 TFlax oil - 0/1/6
1/2 T Coconut oil - 0/0/7
Totals: 46/9/23
Daily totals - 310/224/99 - 3027 cals. I am trying to get most of my carbs and cals in general actually int eh morning before my workouts and also post w/o and then slowly taper them.
any input is greatly appreciated. thanks again guys