phillyb
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This is a typical diet during a workout day, and on non-workout days I just cut out my Post-Workout Shake. My current stat's are 20 years old, 6'2 and weigh 185 pounds with around 10-12 percent BF. I'm an Endo/Meso who's lost a cr*p ton of fat and blubber and wants to put on quality weight and muscle now. Any advice or suggestions are greatly appreciated.
*Macro's are in Fats/Carbs/Protein*
Meal 1 = 8:00 A.M.
- 8 egg whites (0/3/28) 131 cals
- 1 Cup Dry Oatmeal (5/51/12) 291 cals
- 1/4 Cup Sugar Free Syrup (0/7/0) 25 cals
- 1/4 Cup Fat Free Milk (0/3/2) 21 cals
- Multivitamin
Train = 9:00 A.M.
Post-Workout = 10:15 A.M.
- 2 Servings AI Protein (1/2/48) 204 Cals
- 1/4 Cup Dry Oatmeal (1/13/3) 73 Cals
- 2 Tbsp Dextrose (0/19/0) 73 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 2 = 1:30 P.M.
- 8 oz Chicken Breast (5/0/44) 236 Cals
- 3 oz Whole Wheat Pasta (1/59/12) 274 Cals
- 1.5 Cup Broccoli (0/8/4) 41 Cals
Meal 3 = 4:30 P.M.
- 8 oz Chicken Breast (5/0/44) 236 Cals
- 1 Medium Sweetpotato (4/28/2) 152 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 4 = 7:30 P.M.
- 1 Whole Wheat Bagel (1/46/9) 216 Cals
- 1 Tbsp Natty PB (8/3/4) 210 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 5 = 9:30 P.M.
- 2 Servings Cereal (6/28/20) 202 Cals
- 1.5 Cup Fat Free Milk (1/18/13) 128 Cals
- 1 Tbsp Flax Oil (14/0/0) 125 Cals
Meal 6 = 11:30 P.M.
- 1.5 Cups Fat Free CC (3/9/42) 245 Cals
- 1 Tbsp Natty PB (8/3/4) 105 Cals
Totals: (66F/354C/313P) 3199 Cals in a 19F/40C/41P Ratio
Also I try and eat a little below my goal calories on my days off and eat a little more on leg and back days as I push myself hard during those workouts. I just started this Bulk on Sunday, and have to see how my body reacts to it, so nothing is really set in stone.
*Macro's are in Fats/Carbs/Protein*
Meal 1 = 8:00 A.M.
- 8 egg whites (0/3/28) 131 cals
- 1 Cup Dry Oatmeal (5/51/12) 291 cals
- 1/4 Cup Sugar Free Syrup (0/7/0) 25 cals
- 1/4 Cup Fat Free Milk (0/3/2) 21 cals
- Multivitamin
Train = 9:00 A.M.
Post-Workout = 10:15 A.M.
- 2 Servings AI Protein (1/2/48) 204 Cals
- 1/4 Cup Dry Oatmeal (1/13/3) 73 Cals
- 2 Tbsp Dextrose (0/19/0) 73 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 2 = 1:30 P.M.
- 8 oz Chicken Breast (5/0/44) 236 Cals
- 3 oz Whole Wheat Pasta (1/59/12) 274 Cals
- 1.5 Cup Broccoli (0/8/4) 41 Cals
Meal 3 = 4:30 P.M.
- 8 oz Chicken Breast (5/0/44) 236 Cals
- 1 Medium Sweetpotato (4/28/2) 152 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 4 = 7:30 P.M.
- 1 Whole Wheat Bagel (1/46/9) 216 Cals
- 1 Tbsp Natty PB (8/3/4) 210 Cals
- 1 Cup Fat Free Milk (0/12/8) 86 Cals
Meal 5 = 9:30 P.M.
- 2 Servings Cereal (6/28/20) 202 Cals
- 1.5 Cup Fat Free Milk (1/18/13) 128 Cals
- 1 Tbsp Flax Oil (14/0/0) 125 Cals
Meal 6 = 11:30 P.M.
- 1.5 Cups Fat Free CC (3/9/42) 245 Cals
- 1 Tbsp Natty PB (8/3/4) 105 Cals
Totals: (66F/354C/313P) 3199 Cals in a 19F/40C/41P Ratio
Also I try and eat a little below my goal calories on my days off and eat a little more on leg and back days as I push myself hard during those workouts. I just started this Bulk on Sunday, and have to see how my body reacts to it, so nothing is really set in stone.