Meal 1 (breakfeast) (6:30am)
-liquid egg whites 36tbsp.=300 calories. 60g protein . 0carbs. 0 fats.
-valutime quick oats(1/2cup)=140 calories. 5gs protein . 26 g carbs. 2.5g fats.
Meal 2(9:20am) midmorning snack****(i want to replace tuna with whey and casein shake)!!!!!
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
*****CORRECTION....Just 1 scoop of whey and 1 scoop of casein mixed..no more tuna***
Meal 3 (12:30pm) lunch
-(6-8oz)grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw broccoli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 4 (3:15pm) pre workout
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 5 (6-7pm) post workout shake
-whey protein shake=240 calories, 48g protein , 2g fats,6g carbs
Meal 6 (7-8pm) post workout meal
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
Meal 7 (9-10pm) late night snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 8 (11-12) bedtime
-casein protein =240 calories,48g protein ,2g fat,6g fats
-1 cup fat free cottage cheese 2%=203 calories,31g protein ,4g fat,8g carbs
TOTALS=2,747 calories/432g protein /153.8g carbs/24.1g fats
18 years old,5foot 10 inches, 225lbs...Im not sure of BF% but i would guess 25% I will insert some pictures of me takin about a month back...I am currently on my 2nd week of running this diet...
I train 5 days a week. Mon-Fri...Chest,back,legs,arm,shoulders. I do about 10-15 mins of running then walking (1 min run, 2 min walk) after every training session. On the weekend I do AM fasted cardio, i take some aminos and sh** before doing that for about 30 mins. Of sprinting and walking....Trying to mimic an HIIT program? I am planning on doing the heavy bag, jump rope, and plyometrics on the weekends and limit the running portion to only 10 minutres....
My Goal is to be jack333d. Ill do whatever it takes i am very dedicated and consisent i never skip or add uncessary meals or snacks. And i dont skip workouts or training. Im tired of having love handles and being "chubby" and im tired of not seeing this muscle i work so hard for. CHrist i hardly look like i lift weight!!!!
well guys help me out!!!! I APPRECIATE IT!! SOO MUCH.
Heres a picture of me for reference!
-liquid egg whites 36tbsp.=300 calories. 60g protein . 0carbs. 0 fats.
-valutime quick oats(1/2cup)=140 calories. 5gs protein . 26 g carbs. 2.5g fats.
Meal 2(9:20am) midmorning snack****(i want to replace tuna with whey and casein shake)!!!!!
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
*****CORRECTION....Just 1 scoop of whey and 1 scoop of casein mixed..no more tuna***
Meal 3 (12:30pm) lunch
-(6-8oz)grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw broccoli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 4 (3:15pm) pre workout
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 5 (6-7pm) post workout shake
-whey protein shake=240 calories, 48g protein , 2g fats,6g carbs
Meal 6 (7-8pm) post workout meal
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
Meal 7 (9-10pm) late night snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 8 (11-12) bedtime
-casein protein =240 calories,48g protein ,2g fat,6g fats
-1 cup fat free cottage cheese 2%=203 calories,31g protein ,4g fat,8g carbs
TOTALS=2,747 calories/432g protein /153.8g carbs/24.1g fats
18 years old,5foot 10 inches, 225lbs...Im not sure of BF% but i would guess 25% I will insert some pictures of me takin about a month back...I am currently on my 2nd week of running this diet...
I train 5 days a week. Mon-Fri...Chest,back,legs,arm,shoulders. I do about 10-15 mins of running then walking (1 min run, 2 min walk) after every training session. On the weekend I do AM fasted cardio, i take some aminos and sh** before doing that for about 30 mins. Of sprinting and walking....Trying to mimic an HIIT program? I am planning on doing the heavy bag, jump rope, and plyometrics on the weekends and limit the running portion to only 10 minutres....
My Goal is to be jack333d. Ill do whatever it takes i am very dedicated and consisent i never skip or add uncessary meals or snacks. And i dont skip workouts or training. Im tired of having love handles and being "chubby" and im tired of not seeing this muscle i work so hard for. CHrist i hardly look like i lift weight!!!!
well guys help me out!!!! I APPRECIATE IT!! SOO MUCH.
Heres a picture of me for reference!
