HITscientist
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Ok, so right now I alternatate my macros depending if it's a training day or a off day.
Off days I use a high protein, moderate carb, moderate fat
Training Days, I use a moderate protein, high carb, low fat
I'll list a rough idea of what one of each might look like..
____________________________________________________________
Off Day
Goal 400p-200c-90f
1 Anabolic Pump, Lab Custom Vitamins & Minerals
1. 15 egg whites- 45,0,0
3 whole eggs - 18,0,13.5
40g oats- 5, 27,3
Bananna(132g) - 1, 31, 1
2. 2 Whey- 48,6,2
3. 2 1/2 Whey - 60, 7, 2.5
4. 1C Brown Rice (dry)- 8,66,2
4oz Top Round- 28,0,10
4oz Skirt Steak- 23,0,7
5. Can Green Beans- 2,10,0
4oz Top Round- 28,0,10
6. 2 Whey- 48,6,2
1/4C Sunflower Kernals, 7,6,15 (eat to get fat up higher)
7. 2oz Top Round- 14,0,5
2oz Skirt Steak
1 slice LIGHT WW Bread- 3,10,0
1 Anabolic Pump
8. 2 WW Orgainic Waffles- 5,30,2
3 whole eggs- 18,0,13.5
9 egg whites- 27,0,0
___________________________________________________________
Workout Day
Goal: 300p,500c,50f = 3,550calories
1 Kre Alklyn, BCAA, 1 Anabolic PUmp
1. 60g oats- 7,41,4.5
4 1/2oz Apple - 0,18,0
100% WW Bagel- 13,25,4
1 whole egg- 6,0,4.5
6 egg whites- 18,0,0
2. 2 slices Ezekiel WW Bread- 8,30,1
4oz Top Round- 28,0,10
3. 80g Kashi Plain Cereal- 13,54,4.5
1/2 scoop Whey- 12,2,0.5
4. (Pre Workout) 80g Oats- 10,54,6
3/4 scoop whey- 18,2,0.5
100% WW Bread- 13,25,1
3 KreAlklyn, 1 P Slin, BCAA, Gakic
5. (PWO) 1 1/2 Whey- 36,5,1.5
10tsp Dextrose- 0,32,0
32g Malo- 0,32,0
Sodium- 1.5g
2 KreAlklyn,BCAA, 1 Anabolic Pump
6. 1c (dry measure) Brown Rice- 8,66,2
2 1/2oz Extra Lean Ground Turkey- 14,0,0.5
7. 2 Warrior Bars- 26,50,8
1 Anabolic Pump
8. 2 WW Org Waffles- 5,30,2
100% Whole Wheat Bagel- 13,25,1
Can Asparagus- 5,6,0
8 Egg Whites- 24,0,0
Off days I use a high protein, moderate carb, moderate fat
Training Days, I use a moderate protein, high carb, low fat
I'll list a rough idea of what one of each might look like..
____________________________________________________________
Off Day
Goal 400p-200c-90f
1 Anabolic Pump, Lab Custom Vitamins & Minerals
1. 15 egg whites- 45,0,0
3 whole eggs - 18,0,13.5
40g oats- 5, 27,3
Bananna(132g) - 1, 31, 1
2. 2 Whey- 48,6,2
3. 2 1/2 Whey - 60, 7, 2.5
4. 1C Brown Rice (dry)- 8,66,2
4oz Top Round- 28,0,10
4oz Skirt Steak- 23,0,7
5. Can Green Beans- 2,10,0
4oz Top Round- 28,0,10
6. 2 Whey- 48,6,2
1/4C Sunflower Kernals, 7,6,15 (eat to get fat up higher)
7. 2oz Top Round- 14,0,5
2oz Skirt Steak
1 slice LIGHT WW Bread- 3,10,0
1 Anabolic Pump
8. 2 WW Orgainic Waffles- 5,30,2
3 whole eggs- 18,0,13.5
9 egg whites- 27,0,0
___________________________________________________________
Workout Day
Goal: 300p,500c,50f = 3,550calories
1 Kre Alklyn, BCAA, 1 Anabolic PUmp
1. 60g oats- 7,41,4.5
4 1/2oz Apple - 0,18,0
100% WW Bagel- 13,25,4
1 whole egg- 6,0,4.5
6 egg whites- 18,0,0
2. 2 slices Ezekiel WW Bread- 8,30,1
4oz Top Round- 28,0,10
3. 80g Kashi Plain Cereal- 13,54,4.5
1/2 scoop Whey- 12,2,0.5
4. (Pre Workout) 80g Oats- 10,54,6
3/4 scoop whey- 18,2,0.5
100% WW Bread- 13,25,1
3 KreAlklyn, 1 P Slin, BCAA, Gakic
5. (PWO) 1 1/2 Whey- 36,5,1.5
10tsp Dextrose- 0,32,0
32g Malo- 0,32,0
Sodium- 1.5g
2 KreAlklyn,BCAA, 1 Anabolic Pump
6. 1c (dry measure) Brown Rice- 8,66,2
2 1/2oz Extra Lean Ground Turkey- 14,0,0.5
7. 2 Warrior Bars- 26,50,8
1 Anabolic Pump
8. 2 WW Org Waffles- 5,30,2
100% Whole Wheat Bagel- 13,25,1
Can Asparagus- 5,6,0
8 Egg Whites- 24,0,0