[MattRoeske]

I'm 5'11 169~ 22 years old.

My BMR is 1845.05 According to the website and I'm looking to hit 160~ And around 7-8%BF

My Diet Is looking

2566 Cals Total
331 G Protein
52 G Fat
187 G Carbs
30g+ fiber a day

I'm on Multi vit/ Magnesium / Bcomplex / FlaX seed / Dhea / And vit E/ And aminos with Arginine.


Meal 1 BreaKfast
2 Tbsp canola oil
5 eggs 2 whole
2 Pieces of whole grain Bread or Oatmeal depending on fiber intake. Both Added a Tbsp of Honey/Cinn for Increased Fiber.
3 Flax oils

meal 2
Protein shake w/ Milk
W/ Watermelon

Meal 3
1 cans of tuna
Tomatoes/Cucum/Mushrooms
1 cup of oatmeal


meal 4
protein shake 2 tbsp natty pb w/ Milk

meal 5
Greek Salad 1 chicken breast
Mushrooms/Cucumbers/Tomatoes
3 flax oils

meal 6
1 chicken breast
Veggies

meal 7
protein shake w/ Milk

And i Included my The cals for each food, Eating.
Anything would be great. Ive been doing 1 On 2 off
Morning Lift: Chest Tris Shoulders Lats Abs
Afternoon: Back Bis Forearms Legs Abs Cardio 30Mins
Day off:
Day off2: Cardio 25-30mins.

Im still going up in numbers but does it look like i will continue to get to 7-8%, I would love to add Sesamin Oil + Cla when i get the $$. And im seeing just results, just asking the population, because you guys are always helpful.

2 Whole Eggs
Calories 160
Cal From Fat 80
Total fat 9G
Cholesterol 430mg
Sodium 130mg
12 G Protein

3 Egg whites
Calories 57
Total Fat 0g
Protein 12g

Wheat Bread Slice
110 Cal
240mg Sodim
22g Carbs
1g Fiber

Protein Shake
270 Cal
300mg Sodium
50G Protein
14g Carbs

Pb Natty
200 Cal
150 From Fat
120mg Sodium
6g Carb
3g Fiber
16g fat
8g Protein

Protein Shake
270 Cal
300mg Sodium
50G Protein
14g Carbs

1 Cup Oatmeal
300 Cal
5.0g Fat
54g Carb
4g Fiber
5 Protein

1 Can tuna
60 Cal
1.5g Fat
33g Protein
625mg Sodium

2 Chicken8oz Breast
482 Cal
106g protein
8g fat

Watermelon
91 Cal
21 carbs
2g protein

Lettuce
15 Cal
3g Carbs

Dressing
50 Cal
45 Cal fat
5g Fat
360mg Sodium
2g Carb

Mushrooms
5cals/1gprotein
Cucumbers
6cals

Honey1bsp
63Cal 17g carb
Cinn 1tbsp
18cal/4g Fiber/5g carb
Chilli Powder`1tbsp
24 Cal/76mg sodium/4g carbs/3g fiber

Milk
90 Cal
125mg Sodium
12g Carb
8g Protein

Thanks brosefs.

Day 1: Burning ~400+1302+1845 <running+workingout+bmr
Burn About 3457
Eating 2645
Day 2: Burning ~1845
Burn About 1845
Eating 2645
Day 3: Burning ~1845+400
Burn around 2245
Eating 2645

So in a week i Eat
18515 Cals
Burn About ~
3457+1845+2245+3457+1845+2245+3457 +3850 For sleeping + 500-1000 Other Misc. .22901-23401

Should i maybe up the intensity of the cardio?

[MattRoeske]

Any1? lol

[OCCFan023]

Diet looks pretty solid. Besides the listed mushrooms and such are you taking in any other vegetables (broccoli, asparagus, etc)? Also what type of protein shake is in meal 7?

However can you elaborate on your training split, I am a little confused on what you are doing (from what you wrote I took it as you are doing 1 on 2 off double workouts hitting each body part in those 2 sessions). If thats the case how has that been working?

[MattRoeske]

Broccoli potatoes,Lettuce, peas, corn, I do diff varieties so my diet stays fresh, and for my training it looks like this

And the routine is going sickly good strength and numbers still going up these are the older #'s and will be be up bout 10-15~ on everything within 2 weeks.

Meal 7 Protein is Whey + Soy Due to the fact i need some cash before i pop some Casein protein b4 bed :-/


And im possibly going to add in Molasses instead of Honey to my diet About same carbs~ but more Potassium


One Day (Double) on & Two Off
One Day on with cardio 30mins
Dayoff
Dayoff with cardio 30 mins

Morning Chest Shoulders Tris Abs
Incline Press Db 4x6 50 50 55 55
Decline BB 4x6 50 50 60 70
Decline Fly 4x8 15 15 15 15
Shoulder Press 5x6 60 60 70 70 70
Lat raise 4x6 20 20 25 30
Shrugs 4x6 70 70 75 75
Bar Shrug 4x10 80 80 80 80
Rear Delt Db 4x8 15 15 20 20
Tri pushdown 4x12 60 60 60 65
Tri extension 5x6 55 60 65 70 75
kickbacks 2x15 20 20

crunches with ab ball and weights 4x20
crunches ball behind neck 3x15 <-medicine ball
leg raises on bench 5x15



Afternoon Legs Bis Abs Forearms
Leg Press 5x6 90warmup 110 130 180 200 220
Leg Extension 5x6 50 60 70 70 70
Leg Curls 4x8 50 50 60 60
Calf raises w/ Db 4x10 60 60 65 70
Wide grip pull-down 5x6 80 80 100 120 120
Rows 5x6 140 160 180 180 180
Reverse grip pull-down 4x6 50 60 70 80
Obliques with ab ball and med ball 5x20
Side Bends 4x10
Stabilizers 4 @ 30 seconds
Bicep Hammer curls 4x6 35 40 45 50
Concentration Curls 4x6 20 25 30 30
palm toward body 1x10 25
Straight bar/easy curl bar 4x6 50 50 50 50
Forearm curls 4x12 40 40 45 50
w/ straight bar 3x15 30 30 30 40

And Just added in Deadlifts Yesterday,
Used to 450x6 :-O

[OCCFan023]

If its working than more power to ya, very unique training split though.

As far as pre bed, you don't have to to use a powder. If you want just pick up some cottage cheese and do that (I personally do fat free cottage cheese with either almonds, flax, or natty pb and broccoli).

Keep it up man and you will be at 7%.

[MattRoeske]

Thank ya and i used to do the cottage cheese thing but my god did it KILL ME lol, gag reflex+ cottage cheese = ya... lol

And in 8weeks we'll see the major change

[MattRoeske]

Any other opinion's hos! haha

[MetalMX]

Jesus christ! how many sets are you doing per workout???

Talk about overtraining your ass off... if i did that my muscle mass would be gone from the cortisol shooting the hell up regardless of food intake.

[MattRoeske]

Haha, Ya i but my strength was going thru the roof on this routine in just 2 weeks i went up from 60-70's in barbell shoulder presses to 90-100's :P but i changed it up now since im shooting for one muscle group a week for the maximal growth but it was a fun routine while it lasted