SweetLou32937
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Hey guys, im 16 yrs old, and trying to recomp/cut. i weigh 162lbs as of this morning. im at about 12% BF. My maintance cals are 2800 with working out included. i workout 5 days a week.
mon-Back/Cardio
Tues-Chest/Cardio
Wed-OFF
Thurs-Legs/Core
Fri-Shoulders/Traps/Cardio
Sat-Bis/Tris/Core
Sun-OFF
Im just looking pull my diet completly together and would like any advice possible.
Actual Macros: 2567.5/276/219.75/59.75
6:45
500mg Yellow Gold
7:00
750mg Cissus
125mg Forslean
1.5g Beta-Alanine
(Meal 1) 7:15
1 Adam Multi-V
2 Fish Oil Caps
1 Serv Sesamin
7 large Egg Whites
75g Steel Cut Oats
85g Green Beans
20oz Water
Meal Totals 460.25 cal/35.5 pro/57.25 carb/8 fat
(Meal 2) 9:15
4.5oz Chicken 99% Fat Free (Measured Raw)
1 slice Ezeikel Bread
1/2 tbsp Olive Oil
Meal Totals 252.5 cal/29.75 pro/15 carb/8 fat
(Meal 3) 11:15
4.5oz Chicken 99% Fat Free (Measured Raw)
85g Brocolli
13 Almonds
Meal Totals 228.5 cal/30.75 pro/7.5 carb/8.25 fat
(Meal 4) 2:30
4.5oz Chicken 99% Fat Free (Measured Raw)
13 Almonds
Meal Totals 203.5 cal/29.75 pro/2.5 carb/8.25 fat
4:30
500mg Yellow Gold
(Meal 5) 5:00
2 Fish Oil Caps
1 Serv Sesamin
3oz 93/7 Ground Beef (Measured Raw)
2 slice Ezeikel Bread
85g Brocolli
10oz Skim Milk
Meal Totals 457.75 cal/37 pro/50.25 carb/10 fat
5:30 (Pre-WO)
2 scoops White Flood
125mg Forslean
5:30-6:00
(Sip on Separate for 30min until WO)10g Bulk BCAA
Meal Totals 40 cal/10 pro/0 carb/0 fat
6:45 (Within Last 15min of WO)
10g BCAA
Meal Totals:40 cal/10 pro/0 carb/0 fat
7:00
500mg Yellow Gold
(Post-Workout/Meal 6) 7:15
1.5g Bulk Beta-Alanine
4g Bulk L-Leucine
1 Adam Multi-V
36g ON Whey Protein Blend
40g Rolled Oats
4oz Banana
1 Liter Water
Meal Totals:401 cal/38.5 pro/55.5 carb/3.75 fat
(Meal 7) 8:00-8:15
2 Fish Oil
1 Serving Sesamin
4.5oz Chicken 99% Fat Free (Measured Raw)
30g Steel Cut Oats
170g green Beans
20oz Water
Meal Totals:314 cal/31.5 pro/30.25 carb/5.25 fat
10:00
750mg Cissus
125mg Forslean
1.5g Beta-Alanine
(Meal 8) 10:30
4oz 93/7 Beef (Measured Raw)
Meal Totals:170 cal/23 pro/0 carb/8 fat
mon-Back/Cardio
Tues-Chest/Cardio
Wed-OFF
Thurs-Legs/Core
Fri-Shoulders/Traps/Cardio
Sat-Bis/Tris/Core
Sun-OFF
Im just looking pull my diet completly together and would like any advice possible.
Actual Macros: 2567.5/276/219.75/59.75
6:45
500mg Yellow Gold
7:00
750mg Cissus
125mg Forslean
1.5g Beta-Alanine
(Meal 1) 7:15
1 Adam Multi-V
2 Fish Oil Caps
1 Serv Sesamin
7 large Egg Whites
75g Steel Cut Oats
85g Green Beans
20oz Water
Meal Totals 460.25 cal/35.5 pro/57.25 carb/8 fat
(Meal 2) 9:15
4.5oz Chicken 99% Fat Free (Measured Raw)
1 slice Ezeikel Bread
1/2 tbsp Olive Oil
Meal Totals 252.5 cal/29.75 pro/15 carb/8 fat
(Meal 3) 11:15
4.5oz Chicken 99% Fat Free (Measured Raw)
85g Brocolli
13 Almonds
Meal Totals 228.5 cal/30.75 pro/7.5 carb/8.25 fat
(Meal 4) 2:30
4.5oz Chicken 99% Fat Free (Measured Raw)
13 Almonds
Meal Totals 203.5 cal/29.75 pro/2.5 carb/8.25 fat
4:30
500mg Yellow Gold
(Meal 5) 5:00
2 Fish Oil Caps
1 Serv Sesamin
3oz 93/7 Ground Beef (Measured Raw)
2 slice Ezeikel Bread
85g Brocolli
10oz Skim Milk
Meal Totals 457.75 cal/37 pro/50.25 carb/10 fat
5:30 (Pre-WO)
2 scoops White Flood
125mg Forslean
5:30-6:00
(Sip on Separate for 30min until WO)10g Bulk BCAA
Meal Totals 40 cal/10 pro/0 carb/0 fat
6:45 (Within Last 15min of WO)
10g BCAA
Meal Totals:40 cal/10 pro/0 carb/0 fat
7:00
500mg Yellow Gold
(Post-Workout/Meal 6) 7:15
1.5g Bulk Beta-Alanine
4g Bulk L-Leucine
1 Adam Multi-V
36g ON Whey Protein Blend
40g Rolled Oats
4oz Banana
1 Liter Water
Meal Totals:401 cal/38.5 pro/55.5 carb/3.75 fat
(Meal 7) 8:00-8:15
2 Fish Oil
1 Serving Sesamin
4.5oz Chicken 99% Fat Free (Measured Raw)
30g Steel Cut Oats
170g green Beans
20oz Water
Meal Totals:314 cal/31.5 pro/30.25 carb/5.25 fat
10:00
750mg Cissus
125mg Forslean
1.5g Beta-Alanine
(Meal 8) 10:30
4oz 93/7 Beef (Measured Raw)
Meal Totals:170 cal/23 pro/0 carb/8 fat