Free Diet Advice from 3J

[JUICEBOXX]

Hey 3J I started working out at 10pm and workout till 11pm and when get home I just go to straight to bed. So my question is what kinda of pwo meal should I have, a whey protien shake with a white bagel, or a casein shake with a whiteb bagel, of just a whole meal.

 

[Beano Shortz]

Hey 3j hope you can help me out. Finishing cycle of test c for 12 weeks. looking to drop this body fat. I WAS eating alot more than this, but this is my attemt to loose some fat let me know what to do.

23 yrs old
5 11 height
200 lbs
14% bf

trying to lean out before next cycle

Noonish, when I wake up
5 Egg, white only, raw 86 0.3 1.2 18.0
Egg, whole, raw 72 5.0 0.4 6.3
Yogurt, fruit 125 1.3 23.3 5.4
Oats, raw 156 2.6 27.1 6.5


2:30-3 pm
8oz Chicken, breast 443 17.5 0.0 67.0
Broccoli cheese sauce 241 15.4 16.0 12.1

6pm
Tuna fish 220 5.1 0.0 40.6
Sweetpotato 234 6.7 40.9 4.0

9pm
8 Turkey slice 209 7.9 0.0 32.4
Ham slice 204 10.6 2.9 23.0

12am
Cheese, cottage, lowfat 163 2.3 6.1 28.0

thats a non workout day, workout day would have 3 scoops of protein powder PWO 24g per scoop.

Training looks like this:

Mon-off

Tuesday Back
Deadlifts 10,8,6,4
pullups 10,8,8,8
pulldowns 10,8,8
seated row, 10,8,8
bent over bb row 10, 8,8
30 mins on stationary bike hr at 130

wed-off

Thurs-chest
bb bench- 10,8,8
incline bb-10,8,8
dips,10,10,10
cable fly- 4sets at 10
close grip bench 3x10
cardio 30 mins bike

Fri-Legs/biceps
squat 10/8/4
leg press 10.8.6
seated calfs 25/25/20/20
standing bb curl 10,10,10
standing hammer curl 3x10
single arm preacher 3x10 each arm
30mind cardio bike

sat-off

sunday- Shoulders.traps/triceps

DB press 10,8,8,6
front raises 10,10,10
upright rows 10,10,10
side raises 10,8,8
Shrugs bb 12,10,8,8
skull crushers- 3x10
tricep pulldowns 3x10
seated pushdowns-3x10
30mins cardio bike

hope i didnt miss anything

 

[3J]

Sorry man. Was in a rush totally forgot.

Cal/Fat/Carb/Pro
Breakfast
2 whole eggs 4 egg whites (208/10/1.3/27)
1/2 or 1 cup oats (150-300/2.5-5/27-54/5-10)
Animal pack multi vit

Meal 2
6 oz chicken breast (180/1.5/0/30)
22 almonds (172/15/5/6)
salad or veggies.

Meal 3
4 oz chicken breast (120/1/0/20)
2 cups cucumber in vinegar (40/0/20/12)
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 4
4 oz chicken breast or turkey breast(120/1/0/20)
2 cups veges
2 turkey peperoni (100/4/2/14)
white bagel (100/0.5/21/4)

Meal 5 (Pre workout)
4-6 oz chicken breast (120-140/1-1.5/0/20-30)
1 cup oats (300/5/54/10)
Half scoop Isoflex protein
1 tbsp peanut butter (100/8/4/3)

PWO
2 scoops of Isoflex protein for shake with water with half scoop in the pre oats(277/0.2/1.2/67.5)
30g dextrose/30g maltodextran
4 tbsp Udo's Oil (480/56/0/0)

Snack
6 oz lean beef (158/5.3/0/26)and at least a gallon of water throughout the day

Totals Cal=3100 Fat=110 Carb= 245.5 Pro=294.5

the food choices are solid.. what's ur bmr/tdee? what did ur macros look like on the bulk?

 

[3J]

Hey 3J I started working out at 10pm and workout till 11pm and when get home I just go to straight to bed. So my question is what kinda of pwo meal should I have, a whey protien shake with a white bagel, or a casein shake with a whiteb bagel, of just a whole meal.

i like whole foods but you can get away with a whey/casein mix 30/30 and do half a white bagel..

usually carb consumption before bed lowers gh production overnight.. but if your body is in a carb depleated state it should be ok

 

[3J]

Hey 3j hope you can help me out. Finishing cycle of test c for 12 weeks. looking to drop this body fat. I WAS eating alot more than this, but this is my attemt to loose some fat let me know what to do.

23 yrs old
5 11 height
200 lbs
14% bf

trying to lean out before next cycle

Noonish, when I wake up
5 Egg, white only, raw 86 0.3 1.2 18.0
Egg, whole, raw 72 5.0 0.4 6.3
Yogurt, fruit 125 1.3 23.3 5.4
Oats, raw 156 2.6 27.1 6.5


2:30-3 pm
8oz Chicken, breast 443 17.5 0.0 67.0
Broccoli cheese sauce 241 15.4 16.0 12.1

6pm
Tuna fish 220 5.1 0.0 40.6
Sweetpotato 234 6.7 40.9 4.0

9pm
8 Turkey slice 209 7.9 0.0 32.4
Ham slice 204 10.6 2.9 23.0

12am
Cheese, cottage, lowfat 163 2.3 6.1 28.0

thats a non workout day, workout day would have 3 scoops of protein powder PWO 24g per scoop.

Training looks like this:

Mon-off

Tuesday Back
Deadlifts 10,8,6,4
pullups 10,8,8,8
pulldowns 10,8,8
seated row, 10,8,8
bent over bb row 10, 8,8
30 mins on stationary bike hr at 130

wed-off

Thurs-chest
bb bench- 10,8,8
incline bb-10,8,8
dips,10,10,10
cable fly- 4sets at 10
close grip bench 3x10
cardio 30 mins bike

Fri-Legs/biceps
squat 10/8/4
leg press 10.8.6
seated calfs 25/25/20/20
standing bb curl 10,10,10
standing hammer curl 3x10
single arm preacher 3x10 each arm
30mind cardio bike

sat-off

sunday- Shoulders.traps/triceps

DB press 10,8,8,6
front raises 10,10,10
upright rows 10,10,10
side raises 10,8,8
Shrugs bb 12,10,8,8
skull crushers- 3x10
tricep pulldowns 3x10
seated pushdowns-3x10
30mins cardio bike

hope i didnt miss anything

bmr/tdee? daily totals?

 

[Spitshine1144]

age 19
weight 155 lbs
height 5'8
bf not sure the % but its on the low side
goals 180 lbs at least for now
BMR 1766.05
TDEE 2737.3775

My metabolism is fast. I can eat pretty much w/e and not gain weight. I'm not really carb sensitive. As for posting a sample of my diet the past week it has kind of just been whenever I feel like eating and whatever. Back in college so I've been off track but also I haven't been to the gym in two months I'm still recovering from a fractured knuckle. I use to be 160 lbs and my diet was clean I suppose I just didnt eat nearly enough food to gain. Its hard to eat a lot for me. Going to start a test/dbol possibly a test/deca/dbol 10 week cycle as soon as I can get back in the gym. (I know everyone will prob. advise me against this but please refrain. Just focused on a good diet and some serious gains for this first cycle. I wana do it right)

 

[Beano Shortz]

Bmr 2078 tdee-3221
daily totals cals-2,152 fats-74.5 carbs-118.0 prot-243.3

thanks

 

[3J]

Bmr 2078 tdee-3221
daily totals cals-2,152 fats-74.5 carbs-118.0 prot-243.3

thanks

i would add at least 300 more calories.. drop the ham for a better lean protein source.. take your carbs up to 150g. do 50 in the morning 50 pre and 50 post.. this is a PRN basis philosophy and it works great for cutting

whats ur cardio look like?

 

[3J]

age 19
weight 155 lbs
height 5'8
bf not sure the % but its on the low side
goals 180 lbs at least for now
BMR 1766.05
TDEE 2737.3775

My metabolism is fast. I can eat pretty much w/e and not gain weight. I'm not really carb sensitive. As for posting a sample of my diet the past week it has kind of just been whenever I feel like eating and whatever. Back in college so I've been off track but also I haven't been to the gym in two months I'm still recovering from a fractured knuckle. I use to be 160 lbs and my diet was clean I suppose I just didnt eat nearly enough food to gain. Its hard to eat a lot for me. Going to start a test/dbol possibly a test/deca/dbol 10 week cycle as soon as I can get back in the gym. (I know everyone will prob. advise me against this but please refrain. Just focused on a good diet and some serious gains for this first cycle. I wana do it right)

3400 caloris

250g protein
350g carbs
90g fats will get u there roughly...

divide these macros evenly into six meals.. use my sample bulker as reference.. see how i set it up.. learn from it.. get back to me with a proposed diet with macros.. use fitday.com to figure out those macros..

get to work! ill help u gain that weight!

 

[Beano Shortz]

i would add at least 300 more calories.. drop the ham for a better lean protein source.. take your carbs up to 150g. do 50 in the morning 50 pre and 50 post.. this is a PRN basis philosophy and it works great for cutting

whats ur cardio look like?

cardio is 4xweek following weight training
so I lift for an hour then hit the stationary bike for 30 mins on fat burning mode, keeping my heart rate over 130

 

[3J]

cardio is 4xweek following weight training
so I lift for an hour then hit the stationary bike for 30 mins on fat burning mode, keeping my heart rate over 130

u a morning person? how buzy is ur monring? can u do empty stomach cardio?

either way ur cardio needs to go up..

 

[Welter]

3J

Ok vacations and holidays are over, I have mostly lost the weight I put on during my bingefest.

I want to do a clean bulk, I know the foods and I know what my calories should look like.

I know if I keep working the way I am and keep up the cardio, I need about 2700 cal to maintain.

My normal split is roughly 45/35/15 P/C/F


My plan is to go to 3000 daily at roughly a 35/50/15 split.

Couple questions,

During football season, Sundays are my day, I eat whatever the hell I want (I know it's not optimal) but I bust my ass the other 8 months of the year.

Am I better off limiting it to 1 meal? 1 hour?

Should I still limit my carbs to the first 4 meals of the day?

I do about 1.5 hours of cardio everyday, usually 1 hour on empty stomach in the morning and 30 minutes post wo. I want to add 15 lbs but want to try and limit the size on my waist. Do I need more cardio? I know it will be trial and error but wondering if I should not really worry about my waist until I start cutting again or should I try and keep it in check during my bulk?

How is the macro split?

Lastly, I know doing abs after morning cardio is a no-no but what if I have a shake after cardio? Can I then go right into abs? Or is it better to wait?

Thanks buddy

 

[Beano Shortz]

u a morning person? how buzy is ur monring? can u do empty stomach cardio?

either way ur cardio needs to go up..

no not a morning person at all, i dont get up untill after noon, about to start a new job working over night shifts, I can go for a empty stomach run though when I wake up.

how much cardio would you suggest? I hit the gym 4xs a week

 

[Spitshine1144]

cal/pro/carb/fat

Meal 1
1 3/4 cups of egg beaters 210/42/7/0
1 cup oats 300/10/54/6

Meal 2
8 oz skinless chicken breast 209/39.4/0.4.5
1 cup brown rice 300/6/64/3

Meal 3
1 cup ground meat 324.9/31.4/0/21.2
2 sweet potatos 205.2/4.6/47.2/.34

Meal 4
8 oz salmon 315.3/53.2/0/9.8
3/4cupredkidneybeans 247.7/10.5/27.7/11.2

Meal 5
same as meal 2

Meal 6
2 scoops whey protein 240/48/6/2
2 cup blueberries 165/2.1/42/1

Daily Totals
Calories: 3026.1 Protein: 287.2 Carbs: 311.9
Fats: 66.36

 

[3J]

3J

Ok vacations and holidays are over, I have mostly lost the weight I put on during my bingefest.

I want to do a clean bulk, I know the foods and I know what my calories should look like.
ok
I know if I keep working the way I am and keep up the cardio, I need about 2700 cal to maintain.

My normal split is roughly 45/35/15 P/C/F


My plan is to go to 3000 daily at roughly a 35/50/15 split.
add 200 calories
Couple questions,

During football season, Sundays are my day, I eat whatever the hell I want (I know it's not optimal) but I bust my ass the other 8 months of the year.
ok, i guess
Am I better off limiting it to 1 meal? 1 hour?
yes
Should I still limit my carbs to the first 4 meals of the day?
absolutly, unless your workout is later in the day
I do about 1.5 hours of cardio everyday, usually 1 hour on empty stomach in the morning and 30 minutes post wo. I want to add 15 lbs but want to try and limit the size on my waist. Do I need more cardio? I know it will be trial and error but wondering if I should not really worry about my waist until I start cutting again or should I try and keep it in check during my bulk?
no, u dont need more cardio
How is the macro split?
split is fine.. i like doing a 40/40/20 for bulking but its close enough
Lastly, I know doing abs after morning cardio is a no-no but what if I have a shake after cardio? Can I then go right into abs? Or is it better to wait?
better to wait.. u need a meal.. then u can do it.. a shake is not a meal
Thanks buddy

ur welcome

 

[3J]

cal/pro/carb/fat

Meal 1
1 3/4 cups of egg beaters 210/42/7/0
1 cup oats 300/10/54/6

Meal 2
8 oz skinless chicken breast 209/39.4/0.4.5
1 cup brown rice 300/6/64/3

Meal 3
1 cup ground meat 324.9/31.4/0/21.2
2 sweet potatos 205.2/4.6/47.2/.34

Meal 4
8 oz salmon 315.3/53.2/0/9.8
3/4cupredkidneybeans 247.7/10.5/27.7/11.2

Meal 5
same as meal 2

Meal 6
2 scoops whey protein 240/48/6/2
2 cup blueberries 165/2.1/42/1

Daily Totals
Calories: 3026.1 Protein: 287.2 Carbs: 311.9
Fats: 66.36

your last meal is crap.. why are u taking in whey is that pwo??

age
weight
height
bf
bmr/tdee?

 

[the Dragon]

Hey 3J, I am so glad you are still active here and helping the members. You are contributing alot to the community! I have been meaning to post here for over a year but never gotten around to it until now and I guess I do it with style. I have macroed everything on my shopping list and listed it in Excell for easy modification and calculations!

Please give me your take on this mate.

Age 31
W: 79KG
H: 177cm
BF:16% (electric scale)
BMR 1800
TDEE: moderate – 2790 (strungling to classifie it as Active since my new exersise reqime, but you wanted data from the last few weeks so I keep it as moderate)
Goal: Be as slick, dry, fit, strong fast as Randy Couture Something a down those line. I would like to go down to 12% BF yet keep my weight and strengt up. I am most un happy that I seem to have a gut belly. Maybey it is just in my head but it seems to gather there.

This is my rather new excersise reqime, my previus ones where sloppy.

Daily: double expresso cofffe, multi vit, glucosamine, omega 3, aciaberry capsules, ginseng, ginkgo biloba, 2-3L water, herbal teas, ZMA (cycle ZMA, Animal stack and creatine until I take my second juice cycle next January of test/deca/d-bol) My first cycle ended last May and was of pure test and I managed to keep most of the gains, and I feel I am recently starting to gain again, both form and weight.

Notes: veggies are added to most lunches and evening meals. Boiled carrots, beans, peas, green pepper (papricka), broccolly, caulflower. Sometimes I take a few days rest of them as they give sometimes me gas pains.

Either Saturday or Sunday are my cheat day, where I eat a frozen pizza, ice cream, sweets or something down that line.

Monday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666

Lunch meal type #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85

Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4

14:30 Gym session

Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3

Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1


Evening meal Protein Carbs Fat Calories
NZ Lamb and Potato Wedges
330gr lamb steak 84.15 0 15.84 481.8
200gr Potato Wedges 4.2 52.4 5.6 276.8
Bearnaise sausce 0.27 1.92 10.47 102.9
Total 88.35 52.4 21.44 758.6

Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 10 248

Total daily: pro/carb/fat/cal - 291.39 / 481.661 / 61.324 / 3735.25

Training Chest
Dumbel flyes. 1rst set a drop sett then 2 regular sett of max weight (straight bench and then incline bench same routine)

Upward cable ties x3 setts

Single downward cable ties x3 setts

Standing cable ties, coming under the chest x3 setts

Incline press in machine x3 setts


Tuesday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666

Lunch meal type #2 Protein Carbs Fat Calories
260gr Tuna chunks 62.5 0 2.1 265.2
250gr Wholegrain Rice 9.25 76.5 6.5 401.5
Total 71.75 76.5 8.6 666.7

Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4

14:30 Gym session

Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3

Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1


Evening meal Protein Carbs Fat Calories
Organic British lean diced beef 69.8 1 4 320
Uncle Ben'sLight Sweet & Sour souce 1 29 0.25 130
150 gr Straight cut oven chips less fat 4.05 40.2 3.15 205.5
Total 74.85 70.2 7.4 655.5

Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248

Total daily: pro/carb/fat/cal - 248.6 / 469.506 / 48.264 / 3542

Training Legs
Squats x3 setts of 8 reps
Forward leg dips, x3 setts of 12 reps
Leg press in machine, x3 setts of 12 legs, one leg at a time
Calf raises, x4 setts of 16
Leg curls in machine, x3 setts of 12

Wednesday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666

Lunch meal typel #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85

Afternoon meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1


Evening meal Protein Carbs Fat Calories
Beef burger 19.9 1.2 22.1 284
2x Wholemeal Pitta 6.5 28.1 0.9 147
15gr Salad dressing 0.2 1.8 1.5 21
20gr smoked cheese 4.14 0.02 4.8 60.24
Total 30.74 31.12 29.3 512.24


Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248

Total daily: pro/carb/fat/cal - 183.72 / 341.715 / 58.92 / 2776.19

NO TRAINING

Thursday:
Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666

Lunch meal type #2 Protein Carbs Fat Calories
260gr Tuna chunks 62.5 0 2.1 265.2
250gr Wholegrain Rice 9.25 76.5 6.5 401.5
Total 71.75 76.5 8.6 666.7

Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4

14:30 Gym session

Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3

Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1


Ham & cheese samwitch Protein Carbs Fat Calories
Ham & cheese samwitch
x2 smoked ham (56gr) 11.76 1.064 1.68 66.416
x2 Brunswich ham (40gr) 8.48 0.24 3.12 62.96
35gr Light cheese 10.85 0.035 5.565 93.625
38gr Smoked cheese 7.866 0.038 9.12 114.456
180gr Wholemeal bread 18.9 67.86 6.84 408.6
Total 57.856 69.237 26.325 746.057

Pre workout Protein shake Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193

Football training – high intensity cardio

Immediate post excersise drink Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3

Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248

Total daily: pro/carb/fat/cal 299.886 / 535.969 /69.653 / 4083.857

Training tricep and shoulders
Triceps push up from behind head, sitting up on bench, 1rst set a drop sett then 2 regular sett of max weight

Skull chrussers, (with bended bar) 1rst set a drop sett then 2 regular sett of max weight

Tricep pull down (alternate reverse pull downs and pull downs, with a bar)

Single arm reverse pull down

Dumbel shoulder press, sitting up on bench, 1rst set a drop sett then 2 regular sett of max weight

Straight arm cable pull ups, each shoulder at a time, x3 setts
Dumbel shoulder raise, x3 setts

Friday

Breakfast Protein Carbs Fat Calories
Porrige
150gr Oatflakes 16.5 90 12 534
20gr Honey 0.06 16.48 0 132
Total 16.56 106.48 12 666

Lunch meal type #1 Protein Carbs Fat Calories
140gr Wholewheat penne 17.78 86.66 2.8 410.8
170gr Chargrilled Chicken breast 43.01 0.17 2.55 195.5
Parmeasan & Pesto Pasta Sauce 4.95 18.425 1.15 134.75
Guacemole dip 0.24 1.2 1.12 15.8
Total 65.98 106.455 7.62 756.85

Pre workout meal Protein Carbs Fat Calories
Protein shake 33.22 2.816 2.464 193
Large Banana 1 22.84 0.33 89
Blue berries 0.84 17.4 0.36 68.4
Total 35.06 43.056 3.154 350.4

14:30 Gym session

Immediate post excersise drink and amino acid Protein Carbs Fat Calories
Max Carb Hypertonic drink 0 64.61 0 258.3
Liquid Amino acid 45ml 15 11 0 104
Total 15 75.61 0 362.3

Post work out meal Protein Carbs Fat Calories
240gr Potato Farls 7.44 86.16 3.36 405.6
250gr Cottage cheese 27 11.5 3.75 187.5
Total 34.44 97.66 7.11 593.1


Evening meal Protein Carbs Fat Calories
Tuna steak 69.6 0 0 280
180gr Wholemeal bread toasted 18.9 67.86 6.84 408.6
Total 88.5 67.86 6.84 688.6

Pre Sleep meal Protein Carbs Fat Calories
4 egg whites boild 24 0 0 96
2 Whole eggs 12 0 10 152
Total 36 0 10 248

Total daily: pro/carb/fat/cal 291.54 / 497.121 / 46.724 / 3665.25

Training bicep and back
Bicep curls with straight bar, 1rst set a drop sett then 2 regular sett of max weight

Bicep curls with W - shaped bar, 1rst set a drop sett then 2 regular sett of max weight

Bicep curls with dumbels –standing, palms facing forward, 1rst set a drop sett then 2 regular sett of max weight

Bicep hammer curls , 1rst set a drop sett then 2 regular sett of max weight

Lateral pull down, x3 setts of 8

Reverse lat pull down, x3 setts of 8

Low row, x3 setts of 8


Thanks

 

[Spitshine1144]

your last meal is crap.. why are u taking in whey is that pwo??

age
weight
height
bf
bmr/tdee?

age 19
weight 155 lbs
height 5'8
bf not sure the % but its on the low side (i could post a picture if necessary)
BMR 1766.05
TDEE 2737.3775

I didn't list the meals in any particular order and yea the last meal is PWO. So technically there's only 4 meals there and a post workout.

 

[WizardofOz]

Awesome read thank you

 

[3J]

age 19
weight 155 lbs
height 5'8
bf not sure the % but its on the low side (i could post a picture if necessary)
BMR 1766.05
TDEE 2737.3775

I didn't list the meals in any particular order and yea the last meal is PWO. So technically there's only 4 meals there and a post workout.

your food choices are fine except your last meal.. change that into a casein shake at the least...