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Shattered
02-16-2004, 11:23 AM
I am coming back after a 3 month layoff. I've lost muscle and gained fat. So this diet plan is basically to help in losing fat and building muscle. I am 5'10, around 220 - not sure in bf%



Meal 1 -
Optimum Whey Protein - (1 serving)
180 calories 5g of fat 6g of carbs 32 g of protein

Powerade
70 calories, 0g of fat, 18g of carbs, 0g of protein

1 Omega-3 Fish Oil Geltab

2 Glucosamine/Chondroitin Tablets

5 grams of Glutamine

Meal 2 - (pre-workout meal)
Boneless Skinless Chicken Breast
240 calories, 8g of fat, 0g of carbs, , 46g of protein

2 Servings of Instant Brown Rice
340 calories, 3g of fat, 68g of carbs, 8g of protein

1 Eclipse hard trainer Pack

1 Omega-3 Fish Oil Geltab

Pre-workout Supplements
1 serving of Phosphagen HP
140 calories, 0g of fat, 35g of carbs, 0g of protein

5 grams of Glutamine

Optimum Whey Protein (1.5 servings)
180 calories 5g of fat 6g of carbs 32 g of protein

2 Amino 2222 Tablets
20 calories, 4 g of protein

Redline

Post-workout Supplments
1 serving of Phosphagen HP
140 calories, 0g of fat, 35g of carbs, 0g of protein

5 grams of Glutamine

Optimum Whey Protein (1.5 servings)
180 calories 5g of fat 6g of carbs 32 g of protein

2 Amino 2222 Tablets
20 calories, 4 g of protein

Meal 3 -
2 Servings of Instant Brown Rice
340 calories, 3g of fat, 68g of carbs, 8g of protein

1 can of tuna
150 calories, 2g of fat, 0g of fat, 34g of protein

1 Omega-3 Fish Oil Geltab

Meal 4 -
1 can of tuna
150 calories, 2g of fat, 0g of fat, 34g of protein

1 Omega-3 Fish Oil Geltab

Meal 5 -
Opti-Pro Meal

270 calories, 4g of fat, , 19g of carbs, 40g of protein

1 Omega-3 Fish Oil Geltab

Meal 6 -
Muscle Milk

348 calories, 18g of fat, 12g of carbs, 32g of protein

5 Grams of Glutamine

1 Omega-3 Fish Oil Geltab

TOTALS: 2888 calories
304g of protein, 273g of carbs, 65g of fat

akomabutisakama
09-06-2004, 04:54 PM
get some oats into that first meal and your good to go