Meal 1:
9 egg whites
3/4 cup of oatmeal
8oz water
Protein Shake: 2 scoops Syntha-6
(44g protein. Approximately 8:00 a.m.)
Meal 2:
6 oz grilled chicken breast
1 cup brown rice
Meal 3:
9 oz beef top round sirloin
1/2 cup blackeyed peas
Meal 4:
9 oz beef top round sirloin
1 cup lettuce
1 tbl spoon olive oil
1 tbl spoon apple cider vinegar
Protein Shake: 2 scoops Syntha-6
(44g protein post workout. Approximately 5:30)
Meal 5:
8oz grilled tilapia
1 cup cottage cheese
(or 2 scoops Casein Protein)
Supplements consist of:
Fish oil
BSN Syntha-6
...and whatever kind of casein protein i decide to buy next.
--i know someone out there has something to add or revise to this. im not sure which guys on this board have done what as far as body building and dieting but i know some of u guys know some good things about getting bigger and/or cutting down. the last time i ran this diet i did very little cardio and worked out extremely hard and actually gained 20lbs while losing about 6% body fat. considering i was at about 15 or 16% when i started the diet i was pleased with my results. i put on 20lbs of good solid muscle. and i know this diet is far from perfect lol so if i can get to 10% bf on my own, i know someone can help me get to 8%. any information would be great and i'd be more than willing to keep posting my progress via pictures and/or threads to keep everyone updated.
Thanks guys!
9 egg whites
3/4 cup of oatmeal
8oz water
Protein Shake: 2 scoops Syntha-6
(44g protein. Approximately 8:00 a.m.)
Meal 2:
6 oz grilled chicken breast
1 cup brown rice
Meal 3:
9 oz beef top round sirloin
1/2 cup blackeyed peas
Meal 4:
9 oz beef top round sirloin
1 cup lettuce
1 tbl spoon olive oil
1 tbl spoon apple cider vinegar
Protein Shake: 2 scoops Syntha-6
(44g protein post workout. Approximately 5:30)
Meal 5:
8oz grilled tilapia
1 cup cottage cheese
(or 2 scoops Casein Protein)
Supplements consist of:
Fish oil
BSN Syntha-6
...and whatever kind of casein protein i decide to buy next.
--i know someone out there has something to add or revise to this. im not sure which guys on this board have done what as far as body building and dieting but i know some of u guys know some good things about getting bigger and/or cutting down. the last time i ran this diet i did very little cardio and worked out extremely hard and actually gained 20lbs while losing about 6% body fat. considering i was at about 15 or 16% when i started the diet i was pleased with my results. i put on 20lbs of good solid muscle. and i know this diet is far from perfect lol so if i can get to 10% bf on my own, i know someone can help me get to 8%. any information would be great and i'd be more than willing to keep posting my progress via pictures and/or threads to keep everyone updated.
Thanks guys!
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