Hey guys I have been lurking for a little while and I been serious about weight training for about 2yrs now. I was a swimmer in college so i have always been very tall (6'8")and lean but over the past 2 yrs i have gone from 240lbs to 265lbs and I'm sitting at about 15% body fat. My goal is to be a lean 275lb.
I work out at 5:30am
-pre workout- 2 scoops ON Protein shake 40grams
-Sizeon during workout
-breakfast-6 to 8 egg whites and a bowl of granola or wheat toast and pb
11:00- protein bar 30gs
1:00- chicken breast or turkey sandwich on wheat,cheese stick,yogurt,peanuts.
3:00-another chicken breast or a chicken/turkey in a can
6:00 prtoein shake 40gs
8:00 steak, haddock, or lean burgers with brown rice,peas or corn
10:00- protein shake 40gs
1 to 2 gallons of water a day. Last i checked this was giving me about 3500+cals. I also take 6gs of fish oil and a centrum everyday.
I am trying to put on lean mass and loss some fat over the abs. Any suggestions on my diet or things i need to change. I plan to start light cardio 3 times a week for 20mins at medium intensity(fasted cardio) post workout.