Been a while since I was around these parts (or regularly at the gym) so I'm fairly clueless as to what new supplements/anabolics are currently around so I'm mainly interested in advice regarding that. I'd also appreciate any help with my diet and with my workout routine.
So, any advice?
6 Meals (Break/Mid/Lunch/Mid/Dinner/Supper)
Break: 60g Whey, 2 Eggs, 25g Oats = 75gP/15gC/13gF = 477kcal
Mid: 50g Walnuts = 5gP/1gC/23gF = 231kcal
Lunch: 150g Fish, 75g Noodles, Salad = 34gP/23gC/tgF = 126kcal
Mid: 50g Walnuts = 5gP/1gC/23gF = 231kcal
Dinner: 150g Chicken, 75g Noodles, Salad = 45gP/23gC/6gF = 191kcal
Supper: 300g Cottage Cheese = 32gP/14gC/5gF = 133kcal
= 196gP/77gC/70gF = 784P/304C/630F = 1,718kcal
My current weight is in the region of 190lb and my bf% is in the high teens, my aim is to recomp and come in at 180lb, ~12%bf and then do a lean bulk for the next 9 months in time to start cutting for next summer.5x8-12
Flat Bench – Incline Bench / Shoulder Press – Triceps Extension
Row – Lever Row / Pull-Down – Biceps Curl
Deadlift – Sumo Deadlift / Back Raises – Leg Curls
Squat – Front Squat / Leg Press – Leg Extension
So, any advice?