Male, 220, 12% BF, 4th injectable cycle, multiple oral cycles

    Meal 1- 5 eggwhites
    2 whole wheat toast
    2 table spoon PB one on each bread

    Meal 2- 1 1/2 Cans of Tuna
    2 whole wheat toast
    Omega-3 Mayo

    Meal 3- Turkey Meatballs
    1 Cup Brown Rice or Whole wheat pasta

    Meal 4- PWO Shake
    2 Scoops Whey
    16-20oz Gatorade

    Meal 5- 8-10oz Chicken Breast
    1 Cup Broccoli

    Meal 6- 8-10oz Tilapia
    1 cup broccoli

  2. Id cycle your carbs, high days being on lifting days obviously.

    i have almost identical stats as you and im shooting for 1-3 lbs a week, more is good too but you can tell when its fat / water. start with this and see how it is after a week. Id prolly bump up the carbs significantly tho just for starters
    Serious Nutrition Solutions

  3. Use whole eggs instead of just egg whites and add more fats. You should be hitting well over 100g a day if not more.
    M.Ed. Ex Phys

  4. Thanks guys I appreciate the suggestions! Cycle starts 2morrow I can't wait!

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