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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Competition #2 For Anyone and Everyone

oK WHAT the hell, I'll JOIN :)

Stats:
age: 21
height:5'4"
weight:151lbs
FAT:18%BF (hydrostatic)

**Goals for Summer 2006 - Spring 2007

-Build more V--- build upper body :)
-Keep lowering BF%
-Work Abs H-A-R-D
-Work lower body even H-A-R-D-E-R
-Prepare for contest next April

---General Diet guideline-----


10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO............150-180 grams CHO per day

450-540 calories Protein.............115-135 grams Protein per day

450-540 calories Fats................50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

Example day Totals :

Calories: 1634
Carbohydrate: 181 grams, 586 calories, 40%
Protein: 122 grams, 487 calories, 33%
Fat: 45 grams, 401 calories, 27%

Training:
day one: 45-60 min HIIT cardio (am-empty stomach)
day two: back/bis (high weight/low reps), 20-30 min cardio post workout
day three: same as day one
day four: tris/shoulders(high weight/low reps), 20-30 min cardio
day five: same as day one, three
day six: legs( low weight HIGH reps---lots and lots of WORK), 20-30 min cardio post workout
day seven: rest day and one cheat meal!

**NO supps other than multi vit and calcium 600!!!

link to my thread :

http://www.elitefitness.com/forum/showthread.php?t=479103
 
MM107. Goals are almost identicle. Although I even care less about seeing abs. I just really hope to lean down maybe 2-3%BF and put on some massive muscle. My bench is so weak but I to hope for 315.... Maybe in like 6 more months with hitting it hard. Ill post pics and demensions tonight.
 
cityhick said:
Wow. Lmao. I thought it was going to be just sarge bunny hidin and me. This is fantastic.

MM107- No deadline really.
Had to know CK would be in.
She our cheerleader. With bunny the Seargent Major!
 
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