dannyboy247
New member
Hello
Age 30
weight 245 pounds
Height 6.2
BF 15 %
Goal 10 %
Bmr 2414
TDEE 3741
9 morning*
fat\pro\carbs
whole eggs 11-4 -1
egg whites 10 2-25-1
Porridge 5.3-9-32.8
flaxseeds almonds brazil nuts 15.75\5.4\1
---
fat\pro\carbs
whole eggs 11\14 \1
egg whites 10 2\25\1
Porridge 5.3\9\32.8
flaxseeds almonds brazil nuts 15.75\5.4\1
---
11 mid morning*
Fat\Pro\Carbs
greek yogurt 0\17\2
flaxseeds almonds brazil nuts 15.75\5\4 1
1 lunch time*
Fat\Pro\Carbs
Chicken 5/40/2
sweet photato 0/2/43
veg
4.00 pw
fat\pro\carbs
protain 25
Porridge 5.3 9 32.8
6.30 post work out*
protain shake*
0\50\0
dexto
0\0\60
white bagal 0\0\50
dinner*
8 oz steak sirlin 19.2\63\1
sweet photato 0\4\86
veg
before bed*
Calcium Caseinate
0\25\0
flaxseeds almonds brazil nuts 15.75 5.4 1
|Total*
fat\pro\carbs
95\304\294
looking to get down to 10 % bodyfat . want fully visible abs*
working out monday to friday*
4-5 times a week cardio
looking to do carb cycling
running cut cycle as well
this is high carb day used on weak body parts twice a week
so high day stats
fat/pro/carbs
95\304\294
normal day used 5 days a week
fat/pro/carbs
114.5/316.6/150.8
9
fat/pro/carbs
whole eggs 11/14/1
egg whites 10 2/25/1
Porridge 5.3/9/32.8
flaxseeds almonds brazil nuts 15.75 /5.4/1
11
greek yogurt 0/17/2
flaxseeds almonds brazil nuts 15.75/5.4/1
1
Chicken 5/20/2
veg
egg whites 10 2/25/1
21 almonds 15.75/5.4/1
4
egg whites 10 2 25 1
Chicken 5/20/2
6.3
post work out
shake 0 50 60
dinner 8
8 oz steak sirlin 19.2 63 1
sweet photato x 2 0 2 43
10
bed time
canciun 25
flaxseeds almonds brazil nuts 15.75 5.4 1
Age 30
weight 245 pounds
Height 6.2
BF 15 %
Goal 10 %
Bmr 2414
TDEE 3741
9 morning*
fat\pro\carbs
whole eggs 11-4 -1
egg whites 10 2-25-1
Porridge 5.3-9-32.8
flaxseeds almonds brazil nuts 15.75\5.4\1
---
fat\pro\carbs
whole eggs 11\14 \1
egg whites 10 2\25\1
Porridge 5.3\9\32.8
flaxseeds almonds brazil nuts 15.75\5.4\1
---
11 mid morning*
Fat\Pro\Carbs
greek yogurt 0\17\2
flaxseeds almonds brazil nuts 15.75\5\4 1
1 lunch time*
Fat\Pro\Carbs
Chicken 5/40/2
sweet photato 0/2/43
veg
4.00 pw
fat\pro\carbs
protain 25
Porridge 5.3 9 32.8
6.30 post work out*
protain shake*
0\50\0
dexto
0\0\60
white bagal 0\0\50
dinner*
8 oz steak sirlin 19.2\63\1
sweet photato 0\4\86
veg
before bed*
Calcium Caseinate
0\25\0
flaxseeds almonds brazil nuts 15.75 5.4 1
|Total*
fat\pro\carbs
95\304\294
looking to get down to 10 % bodyfat . want fully visible abs*
working out monday to friday*
4-5 times a week cardio
looking to do carb cycling
running cut cycle as well
this is high carb day used on weak body parts twice a week
so high day stats
fat/pro/carbs
95\304\294
normal day used 5 days a week
fat/pro/carbs
114.5/316.6/150.8
9
fat/pro/carbs
whole eggs 11/14/1
egg whites 10 2/25/1
Porridge 5.3/9/32.8
flaxseeds almonds brazil nuts 15.75 /5.4/1
11
greek yogurt 0/17/2
flaxseeds almonds brazil nuts 15.75/5.4/1
1
Chicken 5/20/2
veg
egg whites 10 2/25/1
21 almonds 15.75/5.4/1
4
egg whites 10 2 25 1
Chicken 5/20/2
6.3
post work out
shake 0 50 60
dinner 8
8 oz steak sirlin 19.2 63 1
sweet photato x 2 0 2 43
10
bed time
canciun 25
flaxseeds almonds brazil nuts 15.75 5.4 1
Last edited by a moderator:
