Age: 33
Height: 6'1"
Weight: 165 lbs
Body fat: 7% ish. (based off of electronic scale)
Years lifting: 15 years on and off, last 3 years have been an average of 5 days a week in the gym.
Last year I got a local contest prep coach that helped with the diet/lifting.
I train in the morning before work, here is my diet for the day.
1 scoop whey w/ 2 egg whites
1/2 serv. karbolyn
Go to Gym (lift for about 1 hour-1hr 15min)
1/2 cup pineapple
2 scoop whey
1st meal (7 am):
7 egg whites, 1 cup oatmeal, 1/4 cup blueberries or strawberries
2nd meal (10 am):
7 oz Chicken, 1/2 avocado (or MCT oil), 1.5 cup pasta
3rd meal (2 pm)
8 oz beef, 1 cup white rice, asparagus or broccoli
4th meal (6 pm)
7 oz chicken/turkey or fish, 8oz sweet potato or white potato, spinach or broccoli
5th meal (9 pm)
6 egg whites, 1 scoop mass gainer, 1 tablespoon MCT oil
Total comes to 3139 calories (40% protein, 42% carbs, 18% fat)
Training:
Monday-Friday
Monday: Back and Bicep, Tuesday: Chest and Tricep, Wed: Shoulders, Thursday: Legs, Friday: Shoulders.
I am currently trying to bulk, but my body has a very hard time gaining weight. I will up my calories by 200-300 in a few weeks, but I am already force feeding myself. I currently weight around 165lbs, my goal is to bulk up to around 200lbs and cut back to 185 where I can maintain. My last bulking cycle I went from 159 to 175 (clean) and cut back down to 165, where I am at now. I have been reading all the stickies and re-reading them in prep for my first cycle.