Tuesday: 3x5 Heavy Squat + hack squat + leg curls +abs
Thursday: Heavy Singles bench + CGBP, dips, Pushdowns SS with curls
Friday: 3x3 deadlift + Rows + abs
2 High carb days, two medium carb, three low carb
Monday: 272g protein, 168g carbs, 66g fat 2354 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
2 cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein) 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////////
Tuesday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
////////////////////////////////////////////////////
Wednesday: 239g protein, 98g carbs, 87g fat 2233 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat
//////////////////////////////////////////////////////////////
Thursday: 250g protein, 168g carbs, 66g fat 2333 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
2 cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein) 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
/////////////////////////////////////////////////////
Friday: 220 carbs, 251 protein, 43g fat 2271
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Bagel
300 cal
1.5 g fat
60g carb
10g protein
Lunch
Two Chickens
220 cals, 2g fat, 46g protein
Green beans: 60 cals, 12g carb,2g protein
Snack
Two cans of tuna
PWO
Protein Shake
300 cals
50g protein
6g fat
Dinner
2 Turkey Burgers on buns
(burgers 400 cals 20g fat, 56g protein)
buns = 420 cals 6g fat 70g carb 20g protein
Green beans: 60 cals, 12g carb,2g protein
//////////////////////////////////////////////////////////
Saturday: 284g protein, 98g carbs, 92g fat 2333 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat
//////////////////////////////////////////////////////////
Sunday:284g protein, 98g carbs, 92g fat 2333 cals
Breakfast
Bowl of cereal
420 cals
20g protein
4g fat
66g carb
Lunch:
Two Chickens
220 cals, 2g fat, 49g protein
Green beans: 60 cals, 12g carb,2g protein
4 hard boiled eggs
280 cals
18g fat
24g protein
4g carb
Snack
Two cans of tuna
PWO:
Protein Shake
300 cals
50g protein
6g fat
Dinner
(3 turkey burgers burgers 600 cals 30g fat, 84g protein) + 2 slices of cheese 90 cals, 5g fat, 4g carbs, 8g protein
Green beans: 60 cals, 12g carb,2g protein
30 ML Olive oil 28g fat
nice!
ReplyDeletethefitmuscle.blogspot.com
Nice. A few things I'd look at though. You may want to up the calories. You're sitting around 2200 on average. Have you calculated/estimated your BMI or anything like that? I would add more protein and a little bit of both fats and carbs. The only other thing is clean carb sources. I would eat 0 sugar (unless PWO). Unless you are eating wheaties with water for breakfast, cereal isn't the best option. I'd go with oats and water (srs).
ReplyDeleteI'm having trouble adding extra cals. If it helps, the cereal is special k (lol) i love that shit.
ReplyDeleteMaybe a couple cans of tuna
ReplyDeleteIf you're having trouble adding calories: olive oil, egg whites, moar chicken, tuna + mayo, etc.
ReplyDeleteI'd definitely cut all cereal and milk out, but that's just me. Dairy bloats me a little so I avoid it when I'm tryin to get my aesthetics on.