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SlavikHavik
New member
My goal is a 100% clean build
Daily caloric intake required for maintenence including calories burned from activity
3600
In one day over 7-10 meals
Breakfast
Three Eggs
25g's of protein in water
One cup of rice
Multi Vitamin
Calcium
10g's glutamine
Between breakfast and bed over 6-8 meals eat
15 cups of brown rice
400g's of protein - ususally from fish
4 tbsp's flax seed oil
1000 mg RALA
3.5 g's L-carnitine
Before bed
One cup Cottage cheese with 10g's caseinate, two tbsp's bp, 100mg's alcar 1000mg Vitamin C 10g's gluatime 10g's BCAA's 10g's bovine serum
Before workout
25g's maltodextrin
25g's protein
10g's glutamine
500mg's vitamin c
During workout
15 g's hydrolized whey
15 g's hydrolized carbs
5 g's glutamine
5 g's bcaa's
Postworkout
60g's hydrolized whey
30 g's hydrolized carbs + 20g's maltodextrin
10g's glutamine
10g's Bovine Serum
100 mg's ALA
5g's creatine
Excess calories everyday = 300
Daily caloric intake required for maintenence including calories burned from activity
3600
In one day over 7-10 meals
Breakfast
Three Eggs
25g's of protein in water
One cup of rice
Multi Vitamin
Calcium
10g's glutamine
Between breakfast and bed over 6-8 meals eat
15 cups of brown rice
400g's of protein - ususally from fish
4 tbsp's flax seed oil
1000 mg RALA
3.5 g's L-carnitine
Before bed
One cup Cottage cheese with 10g's caseinate, two tbsp's bp, 100mg's alcar 1000mg Vitamin C 10g's gluatime 10g's BCAA's 10g's bovine serum
Before workout
25g's maltodextrin
25g's protein
10g's glutamine
500mg's vitamin c
During workout
15 g's hydrolized whey
15 g's hydrolized carbs
5 g's glutamine
5 g's bcaa's
Postworkout
60g's hydrolized whey
30 g's hydrolized carbs + 20g's maltodextrin
10g's glutamine
10g's Bovine Serum
100 mg's ALA
5g's creatine
Excess calories everyday = 300
