heres my stats: 145 lbs, 10% bodyfat, weight lifting and eating cleanly for the last 4 1/2 months. ive tried low carbs, high carbs, carb cycling, 40/40/20 p/c/f, just about everything. and this is what i came up with today, leyt me know what you think. my goal is to gain solid muscle SLOWLY while reducing bodyfat ( i dont like the whole idea of bulking, cutting, bulking, cutting). ill be happy with 1 solid pound of muscle every 6 weeks. thats about 8 1/2 pounds of solid muscle a year. sounds doable. ok, so here's the eating plan:
10 AM Meal 1: 1 cup kashi go lean cereal, with 1 cup of fat-free milk, 7 egg whites, 1 whole egg
1230pm Meal 2: 1 bowl of mixed fruits (apples, cantaloupes, blueberries, grapes), and 1 scoop of whey mixed with 16 oz of water
3pm Meal 3: 1 sweet potato or yam, 6oz lean meat (chicken, turkey,tuna, fish), 2 cups of veggies (broccoli & cauliflower or lettuce)
530pm Meal 4: 1 cup of brown rice, 6oz lean meat, 2 cups of veggies
8pm meal 5: 1 scoop of whey mixed with 16oz water, 1 tbsp peanut butter mixed in as well
10-1030pm: 1 scoop of whey with 16oz of water or 7 egg whites and 1 whole egg if im hungry
that's the plan. let me know what you think. thanks
10 AM Meal 1: 1 cup kashi go lean cereal, with 1 cup of fat-free milk, 7 egg whites, 1 whole egg
1230pm Meal 2: 1 bowl of mixed fruits (apples, cantaloupes, blueberries, grapes), and 1 scoop of whey mixed with 16 oz of water
3pm Meal 3: 1 sweet potato or yam, 6oz lean meat (chicken, turkey,tuna, fish), 2 cups of veggies (broccoli & cauliflower or lettuce)
530pm Meal 4: 1 cup of brown rice, 6oz lean meat, 2 cups of veggies
8pm meal 5: 1 scoop of whey mixed with 16oz water, 1 tbsp peanut butter mixed in as well
10-1030pm: 1 scoop of whey with 16oz of water or 7 egg whites and 1 whole egg if im hungry
that's the plan. let me know what you think. thanks