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hardasnails73
New member
My goals are to gain lean body mass, just finished a cycle about 8 weeks ago and I'm still rebounding from contest time. I don't think I need like 4-5000 calories a day because I sit on my ass 6-8 hours a day at a desk so I was figuring that at 220 at 6-7% body fat at 5'9 I was calculating about 18 times my lean body mass to start so about 3600-3800 calories
I was told by a good friend (Biochemist/nutritionist PH.d) never to mix fats and carbs, one or the other not both at same meal
here is my current diet work out days
18 egg whites
1 cup oatmeal dry
2 tribestan
10 oz lean beef
vegetables salsa sauce
10 oz turkey burger 97% fat free
10 oz yam
vegetables
2 cans tuna fish
low fat mayo
1 table spoon udos
vegetables
2 tribestan
pre workout 1/2 prior
35 grams dextrose
5 grams glutamine and creatine
18 grams whey protein
post work out
100 g dextrose/maltose mix
50 gram isopure protein no carbs
5 grams creatine/ glutamine
400 mgs ALA
400 mcgs chromium
wait an hour and a half
12 oz cottage cheese fat free
4 oz chicken breast
bed time
any suggestions would be greatly appreciated
cardio is 4 times a week 20-25 minutes light usual after a workout except leg day
train like a mother fo
heavy hard
squat 550 for reps ( no belt or wraps )
bench 405 for reps
stiff legged deads 550 for reps
rack every machine for reps
I was told by a good friend (Biochemist/nutritionist PH.d) never to mix fats and carbs, one or the other not both at same meal
here is my current diet work out days
18 egg whites
1 cup oatmeal dry
2 tribestan
10 oz lean beef
vegetables salsa sauce
10 oz turkey burger 97% fat free
10 oz yam
vegetables
2 cans tuna fish
low fat mayo
1 table spoon udos
vegetables
2 tribestan
pre workout 1/2 prior
35 grams dextrose
5 grams glutamine and creatine
18 grams whey protein
post work out
100 g dextrose/maltose mix
50 gram isopure protein no carbs
5 grams creatine/ glutamine
400 mgs ALA
400 mcgs chromium
wait an hour and a half
12 oz cottage cheese fat free
4 oz chicken breast
bed time
any suggestions would be greatly appreciated
cardio is 4 times a week 20-25 minutes light usual after a workout except leg day
train like a mother fo
heavy hard
squat 550 for reps ( no belt or wraps )
bench 405 for reps
stiff legged deads 550 for reps
rack every machine for reps
