omg
Member
Anyone Expert help? Cut Phase
Goals: drop bf Put Kg If is possible...
Stat: 173 cm 73 kg 10 Yrs Gym Bf Near 8%
Wo:5 consecutive days Mon-Wedn
Cardio:45 min post wo 3 times weeks 60% 75% Fascia
Diet
8 am 64 g Toast Rusks(43.2 cho) 30 g marmalade diet (cho 17.6) + 30 g Almonds (16.6 fat) + 30 wpi ( 28 pro)
11 am 50 g toast-bread(24.1 cho) + 80 g wild turkey (18 pro)
12:30 70 g white rice (56.3 cho) + 300 g chicken(66.9 pro) +
20 g olive oil (20 fat) + some Parmesan cheese on rice
15:00 (1 h 30 min pre wo) a big red apple near 200g (21.4 cho) + 80 g wild turkey (18 pro)
18:30(post wo) 60 g wpi (56 pro)
20:00 dinner : 300 g fish or 200 g beef (near 20 g protein) +
some green vegetables like broccoli or zucchini
23/24 goodnight :lol:
Total: cho near 160 pro near 207 fat 36.6??
dunno Kcal??
water total 3/4 liters
supplements
bcaa 14 g post wo / pre cardio
multi vitamin 2 cps im morning
omega 3 epa 1500 dha 750 in morning
cla 6 g 2 breakfast+dinner+lunch 2+2+2
pre wo dymatize xtreme pump + 400 caffeine + 1,5 g alcar
+ 400 mg green tea
wake up 400 mg green tea + 1,5 g alcar
Goals: drop bf Put Kg If is possible...
Stat: 173 cm 73 kg 10 Yrs Gym Bf Near 8%
Wo:5 consecutive days Mon-Wedn
Cardio:45 min post wo 3 times weeks 60% 75% Fascia
Diet
8 am 64 g Toast Rusks(43.2 cho) 30 g marmalade diet (cho 17.6) + 30 g Almonds (16.6 fat) + 30 wpi ( 28 pro)
11 am 50 g toast-bread(24.1 cho) + 80 g wild turkey (18 pro)
12:30 70 g white rice (56.3 cho) + 300 g chicken(66.9 pro) +
20 g olive oil (20 fat) + some Parmesan cheese on rice
15:00 (1 h 30 min pre wo) a big red apple near 200g (21.4 cho) + 80 g wild turkey (18 pro)
18:30(post wo) 60 g wpi (56 pro)
20:00 dinner : 300 g fish or 200 g beef (near 20 g protein) +
some green vegetables like broccoli or zucchini
23/24 goodnight :lol:
Total: cho near 160 pro near 207 fat 36.6??
dunno Kcal??
water total 3/4 liters
supplements
bcaa 14 g post wo / pre cardio
multi vitamin 2 cps im morning
omega 3 epa 1500 dha 750 in morning
cla 6 g 2 breakfast+dinner+lunch 2+2+2
pre wo dymatize xtreme pump + 400 caffeine + 1,5 g alcar
+ 400 mg green tea
wake up 400 mg green tea + 1,5 g alcar