Hej all.
I post some diet as a thread apart but i will post it here.
My stats and some modifications in diet.
I am 1,725 meters, i think 5,65 feet tall and 89 kilos (196 pounds).
around 24 % bodyfat.
- morning cardio
meal 1 (30 minutes after) = 168 grs. Tuna + 1,5 grs. Vitamin C (39,64 grs protein, 196 cal.)
meal 2 = 84 grs. tuna (19,82 grs prot. 98 cal.)
3 egg whites (57,5 cal. 12,625 grs. Prot. 3,5 grs. Fat)
1 egg (87,6 cal. 7,56 grs. Prot. 6,6 Fat)
3 grs. fish oil
meal 3 (Pre workout)= 1/2 scoop whey (11 grs prot. 65 cal) + 40 grs oatmeal (160 cal.) + 3 grs vitamin C + vitamin E 1000 I.U. + creatine
meal 4 (Post workout) = 75 grs dextrose (300 cal.)+ creatine + 2 scoops Whey (44 grs. Prot. 260 cal)
meal 5 = 168 grs. Tuna + 1,5 grs. Vitamin C 39,64 grs protein, 196 cal.
3 egg whites = 57,5 cal. 12,625 grs. Prot. 3,5 grs. Fat
- 1 egg = 87,6 cal. 7,56 grs. Prot. 6,6 fat
3 grs fish oil
meal 6 (bedtime) = 84 grs. Tuna , 98 cal.
Plus: 6 liters water +. Some cabbage or brocolli in meals 2 and 5...
Ratios:
Protein = 214,34 grs.
Carbs = 115 grs
Fat = +- 30 grs
Calories = 1663 cal