JDF
Active member
5'7
200lbs
~16% b/f
endo bodytype
Looking to recomp
Here's the plan
(pro/carb/fat-ttl cals)
7:15am - Dose Anabolic Pump 15 minutes prior on W/O days
1 whole wheat bagel
4 whole large eggs
3 oz ham
(48/56/39-776)
9:45am
2 scoops of protein
44 whole almonds or roughly 2 handfulls
(63/13/30-562)
12:15pm
8 oz of chicken
1 cup of mixed veggies
.25 cup of blue cheese
(45/6/19-376) <-----Need to increase somehow
4:30pm PreWO - Dose Anabolic Pump 15 minutes prior on W/O days
2 Scoops of CarbSlam ( possibly replace 1 scoop with a banana )
1 Scoop of protein
(26/62/1-357)
Workout 6pm-7pm
7:15pm - Dose Anabolic Pump 15 minutes prior to meal
1.5 cups of brown rice
8 oz of chicken
(44/67/12-563)
9:30pm
2 scoops of natty PB
1 cup of CC
(34/11/24-399)
The macro breakdown is:
grams cals %total
Total: 3034
Fat: 125 1128 38%
Sat: 34 305 10%
Poly: 20 180 6%
Mono: 59 527 18%
Carbs: 212 770 26%
Fiber: 20 0 0%
Protein: 261 1043 35%
So i'll be getting ~1.25g/lb of BW for protein and keeping most of my carbs around breakfast and my W/O's
This is my first non-keto diet that i'll actually not just eat what I want so any help/suggestions are much appreciated.
200lbs
~16% b/f
endo bodytype
Looking to recomp
Here's the plan
(pro/carb/fat-ttl cals)
7:15am - Dose Anabolic Pump 15 minutes prior on W/O days
1 whole wheat bagel
4 whole large eggs
3 oz ham
(48/56/39-776)
9:45am
2 scoops of protein
44 whole almonds or roughly 2 handfulls
(63/13/30-562)
12:15pm
8 oz of chicken
1 cup of mixed veggies
.25 cup of blue cheese
(45/6/19-376) <-----Need to increase somehow
4:30pm PreWO - Dose Anabolic Pump 15 minutes prior on W/O days
2 Scoops of CarbSlam ( possibly replace 1 scoop with a banana )
1 Scoop of protein
(26/62/1-357)
Workout 6pm-7pm
7:15pm - Dose Anabolic Pump 15 minutes prior to meal
1.5 cups of brown rice
8 oz of chicken
(44/67/12-563)
9:30pm
2 scoops of natty PB
1 cup of CC
(34/11/24-399)
The macro breakdown is:
grams cals %total
Total: 3034
Fat: 125 1128 38%
Sat: 34 305 10%
Poly: 20 180 6%
Mono: 59 527 18%
Carbs: 212 770 26%
Fiber: 20 0 0%
Protein: 261 1043 35%
So i'll be getting ~1.25g/lb of BW for protein and keeping most of my carbs around breakfast and my W/O's
This is my first non-keto diet that i'll actually not just eat what I want so any help/suggestions are much appreciated.