Warmachine
Your Girls Pay my Bills
recipe for rippedness- i am using this to take me from 10% bf to 6-7. current weight 195 at 5'10''
hopefully i wont have to drop kcals any lower.
meal 1- 50g whey shake, 3g flax oil, 25mg ephedra, 325mg aspirin, spoon of chocamine,1 g taurine
1 hour cardio (run, incline walk, stairstepper, whatever)
meal 2-1 cup oatmeal, 1/4 cup blackberries, 3 jumbo eggs (90kcal, 8 g pro each) mulit vit, niacin, dhea, vit c at 1g
meal 3-500kcal of meat and veggie, depends on what i cook. usually about 1.5 cups of chicken or ground meat with a salad or broccoli
meal 4- 300kcal of meat, about 200 kcal of carb(usually brown rice or yams)
weight training 3x per week
meal 5 depends on days training and how i feel. this is often my post-workout meal so will look like meal 4. if its not post workout and i feel fine then will look like meal 3. another multi, another g of vit C, another 100mg niacin.
i drink over 2L of green tea a day and about 4L of water maybe more. I take 12.5 mg ephedra with all meals but last usually. If im starving after a meal i eat a raw carrot for about 35kcal and 6g carb, also have diet soda on hand for sweet cravings. I need to cap up the last of my ala and i will be taking that before workouts.
macronutrient breakdown
pro 335-360g
carb 150-100g
fat 35-45g
total kcal about 2250
on some days i may take the carbs up by about 30-50g with corresponding increase in kcal. this would occur on works days where i walk and lift shit all day.
hopefully i wont have to drop kcals any lower.
meal 1- 50g whey shake, 3g flax oil, 25mg ephedra, 325mg aspirin, spoon of chocamine,1 g taurine
1 hour cardio (run, incline walk, stairstepper, whatever)
meal 2-1 cup oatmeal, 1/4 cup blackberries, 3 jumbo eggs (90kcal, 8 g pro each) mulit vit, niacin, dhea, vit c at 1g
meal 3-500kcal of meat and veggie, depends on what i cook. usually about 1.5 cups of chicken or ground meat with a salad or broccoli
meal 4- 300kcal of meat, about 200 kcal of carb(usually brown rice or yams)
weight training 3x per week
meal 5 depends on days training and how i feel. this is often my post-workout meal so will look like meal 4. if its not post workout and i feel fine then will look like meal 3. another multi, another g of vit C, another 100mg niacin.
i drink over 2L of green tea a day and about 4L of water maybe more. I take 12.5 mg ephedra with all meals but last usually. If im starving after a meal i eat a raw carrot for about 35kcal and 6g carb, also have diet soda on hand for sweet cravings. I need to cap up the last of my ala and i will be taking that before workouts.
macronutrient breakdown
pro 335-360g
carb 150-100g
fat 35-45g
total kcal about 2250
on some days i may take the carbs up by about 30-50g with corresponding increase in kcal. this would occur on works days where i walk and lift shit all day.
