Im 30 currently 210lbs rough estimate using a 3 site skin fold caliper has me at 22-25% fat. I am on testosterone replacement therapy (TRT) and take 200mg testosterone C weekly.
I have been eating body weight x 11 = 2310 cals a day averaging a 30/3/67 split on my macros on non lifting cardio days and 30/10/60 on lifting days. I train 3 days a week push/pull/legs. and do cardio on the days between, usually LISS.
Im around 180-200g protein, 20-50g carbs, and 150-170g fats daily
Sample diet is: (lifting day)
1- 50g dextrose
lift
2- 2 scoops whey post
3- 5oz chicken breast, 2 tbsp coconut oil, asparagus
4- 1 tbsp coconut oil (between meals)
5- 4oz tuna in olive oil, 2 tbsp flax
6- 4oz ground beef, 1 tbsp mayo, green beans
7- 1 scoop casein, 2 tbsp heavy cream, 2 tbsp natty pb
non lifting day:
1- 1 egg, 3/4 cup whites, 2 tbsp coconut oil
cardio
2- 1 scoop whey, 2 tbsp heavy cream
3- 4oz ground beef, 1 tbsp coconut oil, asparagus
4- 4oz tuna in olive oil, 1oz almonds
5- 4oz ground beef, 1 tbsp mayo, green beans
6- 1 scoop casein, 2 tbsp heavy cream, 2 tbsp natty pb
what do you think?
I have been eating body weight x 11 = 2310 cals a day averaging a 30/3/67 split on my macros on non lifting cardio days and 30/10/60 on lifting days. I train 3 days a week push/pull/legs. and do cardio on the days between, usually LISS.
Im around 180-200g protein, 20-50g carbs, and 150-170g fats daily
Sample diet is: (lifting day)
1- 50g dextrose
lift
2- 2 scoops whey post
3- 5oz chicken breast, 2 tbsp coconut oil, asparagus
4- 1 tbsp coconut oil (between meals)
5- 4oz tuna in olive oil, 2 tbsp flax
6- 4oz ground beef, 1 tbsp mayo, green beans
7- 1 scoop casein, 2 tbsp heavy cream, 2 tbsp natty pb
non lifting day:
1- 1 egg, 3/4 cup whites, 2 tbsp coconut oil
cardio
2- 1 scoop whey, 2 tbsp heavy cream
3- 4oz ground beef, 1 tbsp coconut oil, asparagus
4- 4oz tuna in olive oil, 1oz almonds
5- 4oz ground beef, 1 tbsp mayo, green beans
6- 1 scoop casein, 2 tbsp heavy cream, 2 tbsp natty pb
what do you think?
