Hello folks soo, i've been looking around and reading up and well many links were aiming towards Andro products so i'm considering giving it a shot, But before i do, i would appreciate if someone could perhaps help me out with a "diet plan / training plan" i have been working out for a while and its going well, but i wanna se better results and looking around this forum, showed me that the training i do is just "easy"
So if anyone would like to help me out, i would love it, and i will be running a log of my results ofc
Weight : 109kg 240 lbs
hig : 184
Body struc --> wide shoulders and slimming in with a little fat on belly (Would load pictures but cant due to 50 post thingi)
Fat procent : unknown atm
My eating routine atm
Oatmeal with milk og either water / or eggs with out yellow stuff / cornflaks with milk
Lunch --> brownbread with ham on it, or pasta with some salat etc or a some chickenbreast abt 100grams
Dinner --> is something totally different im an indian so i mean i have really no idea but when i do try to eat something more "me" id eat tuna/pasta or chicken.
Monday .. Shoulders in general
Tuesday Chest / tri
Thursday back and Bi
So plz help me out cause i bet im doing tons of stuff wrong!
Ps im planing on a AndroH/AndroL 4 week mashup so yeah hints on there would be helpfull aswell!
I can't get more specific then this then
Breakfast: Mix 50 grams of oatmeal, with 25 grams of protein,with milk. 3 egg whites (cooked or not) and 125 ml orange juice (the only other drink i drink throughout the day, is WATER)
Lunch: 200 grams of either turkey or chicken breast, with a medium bowl of salad on the side.
Dinner: 120 grams of tuna in oil, with a medium bowl of salad
Before bed: 50 grams of low fat protein powder mixed with water.
A steady eating of this and sometimes the dinner does go into indian style and i have no control of numbers there but if i eat this my daily
I reach a good 2000 mount of cals
Breakfast, i dont like to big breakfasts so i normally just eat the 3 eggwhites and drink a big class of lowfat milk and with a slice of brownbread.
3 eggwhites is abt 15gram prot and 0.9-1g carb no fat with 60 cals, the milk is then, 130 cals, 5g fat 8g prot and 11grams of carb. The slice of bread 5grams of prot 20 carbs and 3.5g fat and 135 cals.
In the lunch i reach a mount of 50g protiens and 25grams of fat, 400 cals and no carbs as i normally avoid the salat bit, and just drink 3-4 glasses of water.
Dinner, Protein 23.8g; Carbohydrate 0.6g; Fat 10.8g, 300 cals and again avoiding the salat and 3-4 glasses of water
Extra prot out the day. 100gram with a shake, in water has 5g fat and 6g carb and 300 cals
And a little snack of a prot bar, with 30,7 g prot and 30 carbs and 7gram fat and 250 cals
Total prot intake is then : 100+15+8+5+50+30,7= 208,7grams of prot
Carbs; 1g+11g+20+0,6+6+30= 68,6 grams of carb
Fat; 5+3,5+25+10,8+5+7= 56,3grams of fat
Cals: 60+130+135+400+300+300+250= 1575 cals
This is my daily intake, if i do eat oatmeal i do manage to reach 2000 cals
Hope you can help
Ps. Every morning on empyt stum, i take a 20-30 mins run average speed 12km/h aprox 200 cals