Congrats bro, I am thrilled to see you are not discouraged. Some people get upset after not placing. You did the hardest thing and was get on stage. Look foprward to your pics and enjoy your week out of the gym.
Thanks ripped! All it did was lite a fire under my arse and make me want it that much more. I ate kinda crappy yesterday, but I on the drive home I got the new clean bulking diet done and starting it today! Also, I think I will be able to speak in front of my college classes even easier now. There was well over 500 people attending the night show!! :woohoo:
Heres the new diet, may have to tweak cals over the next few weeks, but heres the basics!
Summer diet and lifting routine
Meal-1: 8:00 am (French toast, and mexi-eggs)
2 slices Ezekiel Cinnamon Raisin bread (6/36/0)
1 whole egg (6/1/4.5)
13 egg whites (43/0/0)
1 tbsp pb (4/3/8)
2 tbsp s.f. syrup (0/4/0)
1 slice fat free cheese (4/3/0)
2 tbsp salsa (0/5/0)
2 fish oil (0/0/2)
1 sesamin (0/0/1)
totals: 599.5 kcals, 63p/ 52c/ 15.5f
Meal-2: 10:30 am
1 grapefruit (2/20/0)
1 cup fat free cottage cheese (28/10/0)
1 cup berries (1/18/0)
4 oz tuna (30/0/2)
½ ounce almonds (3/3/7)
2 fish oil (0/0/2)
totals: 559 kcals, 64p/ 51c/ 11f
Meal-3: 1:00 pm
8 oz extra lean ground beef (58/0/6)
3/4 cup brown rice (4/34/1.5)
1 ounces black beans (3/7/0)
¼ cup salsa (0/5/0)
2 oz spinach (1.5/2/0)
2 fish oil (0/0/2)
totals: 537.5 kcals, 65p/ 48c/ 9.5f
Meal-4: 3:30 pm
1 cup oats (10/54/5)
1 large scoop WPI (35/1.5/0)
1 tbsp pb (4/3/8)
1 sesamin (0/0/1)
totals: 559 kcals, 49p/ 58.5c/ 14f
Meal-5: 6 to 6:30 pm
6 oz chicken (48/0/4)
2 oz barilla plus pasta (10/38/1)
1 oz black beans (3/7/0)
1 slice fat free cheese (4/3/0)
¼ cup salsa (0/5/0)
½ tbsp olive oil (0/0/6.5)
totals: 575.5 kcals, 65p/ 53c/ 11.5f
Meal-6: 9 to 9:30 pm
6 oz chicken (48/0/4)
4 oz sweet potato (2/20/0)
2 oz black beans (6/14/0)
3 oz asparagus (2/4/0)
¼ cup salsa (0/5/0)
1 slice f.f. cheese (4/3/0)
½ tbsp olive oil (0/0/6.5)
2 fish oil (0/0/2)
totals: 544.5 kcals, 62p/ 44c/ 12.5f
Meal 7: before bed
1 scoop ultra peptide (23/2.5/.5)
½ cup f.f. cottage cheese (14/5/0)
1 grapefruit (2/20/1)
1 tbsp pb (4/3/8)
1 sesamin (0/0/1)
totals: 388.5 kcals, 43p/ 30.5c/ 10.5f
Daily totals: 3760.5 kcals, 411 g protein, 339 g carbs, 84.5 g fat
Workout days: 3967 kcals, 434 g protein, 366.5 g carbs, 85 g fat
On workout days, whole grain rice cakes or oatmeal (25g carbs) along with 1 scoop ultra peptide post w/o!