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Joey4645
02-24-2009, 05:01 PM
My goal is to reach 170lb
and lower my bf% to 7

Morning 6:30 Am

6 egg Omelet 880 calories 30 grams of protein
toast 70 calories 4 grams of protein
Banana 110 calories 1 gram of protein
Casein protein 120 calories 24 grams of protein

Total 1180 calories 59 grams of protein


10:30 school lunch estimated around 400 calories and 30 grams of protein


2:45 Mid day

2 baked potatoes 300 calories 6 grams of protein
Cucumber/Tomato salad with olive oil 98 calories 6 grams of protein
2 Slices of ham 152 calories 10 grams of protein

Total 550 calories 22 grams of protein


4:30 Pre-Workout
Pro Complex protein, half dose 60 calories 30 grams of protein


During workout Size on


6:00 Pm Post-workout

Pro Complex protein, half dose 60 calories 30 grams of protein


7:30 Pm

Cottage cheese with sour cream 350 calories 19 grams of protein , Tuna 100 calories 13 grams of protien



9:30 Pm

Casein protein 120 calories, 24 grams of protein


Daily Total: 2420 calories, 227 grams of protein

VikingWarlord
02-24-2009, 06:16 PM
It's far from the worst thing that's ever been posted here but could probably be optimized. I'm guessing this is supposed to be a cut diet, right? Where are you starting and how did you figure your macros? Also, what are the rest of the macros for your proposed plan?

Before I say any of the rest of what I'm thinking, I'll wait for the answers to those questions.

Joey4645
02-24-2009, 06:40 PM
What I'm trying to achieve is to gain 15 pounds of muscle and drop down 4% in bf, Bringing me to 170lb and 6% bf
Thanks for your time and input.

VikingWarlord
02-24-2009, 06:46 PM
Ok. Then you need to pick one first. Bulk or cut. Both at the same time won't happen. Here's a trick though...if you bulk clean, your bodyfat % relative to your total weight drops by default.

Using the numbers you just posted, you're 155 at 10% now. That would give you 139.5lb of LBM. If you put on another 15 lbs of solid mass, you'll have about 155lbs of LBM and at 170lbs you'll be at about 8%. From there, you'd only need to cut an extra 6-7 lbs to get to 6%.

No matter what, you're a lot better off bulking first. Added muscle makes it easier to cut later.

Either way, I'm going to ask again for you to put up full macros for your proposed plan.

Joey4645
02-24-2009, 07:08 PM
Ok. Then you need to pick one first. Bulk or cut. Both at the same time won't happen. Here's a trick though...if you bulk clean, your bodyfat % relative to your total weight drops by default.

Using the numbers you just posted, you're 155 at 10% now. That would give you 139.5lb of LBM. If you put on another 15 lbs of solid mass, you'll have about 155lbs of LBM and at 170lbs you'll be at about 8%. From there, you'd only need to cut an extra 6-7 lbs to get to 6%.

No matter what, you're a lot better off bulking first. Added muscle makes it easier to cut later.

Either way, I'm going to ask again for you to put up full macros for your proposed plan.

What do you mean by macros?
how do you suggest I modify this diet to primarily work for bulking, thanks

Pimpstick
02-25-2009, 07:51 AM
Macros are the number of grams of crabs, fats, and protein.

To modify the diet for bulking, eat more.

You understand thAT 6% body fat is almost impossible to maintain long term right?