PDA

View Full Version : My NEW Start......



Jeffreyk
04-26-2007, 05:08 PM
My new start after batteling a bad illness, lack of motivation, etc...I'm ready to ROCK!
Cardio in PM 30 minute incline walk 1-2 x a week max
Other activities - office sitting work 10 hours a day, very little calories burned.

6'2. 30 years old, 160lbs and 8% approx.

any suggestions = greatly appreciated!!


745AM PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
2 PCS TOAST 1.00 30.00 - 160.00
1 CUP EGG WHITES 26.00 2.00 0.50 120.00
32.00 59.00 3.50 430.00

1030AM
2OZ FLANK 14.00 - 3.50 90.00
4 OZ CHICKEN 27.00 - 2.50 130.00
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
1 CUPS BROWN RICE 2.00 45.00 2.00 220.00
45.00 65.00 9.00 560.00

130PM
6OZ CHX 40.50 - 3.76 195.00
3/4 CUP OATS 7.50 40.50 4.50 225.00

48.00 40.50 8.26 420.00
3-430 TRAIN

500 PW MEAL
1/2 CYTO 27.00 37.50 3.00 285.00
4OZ HOMADE OAT BAR 15.00 17.50 2.25 156.00
1/2 CUP SOY MILK 3.00 4.00 1.00 35.00
45.00 59.00 - 6.25 - 476.00

900
1 CUP SOY MILK 6.00 8.00 2.00 70.00
20 almonds 5.20 5.00 12.20 140.00
1/2 CUP EGG WHITES 13.00 1.00 - 70.00
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00
36.70 20.00 - 17.20 - 378.00

MIDNIGHT
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
20 almonds 5.20 5.00 12.20 140.00
7.20 - 25.00 - 13.20 260.00
2-3AM
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00

GRAND TOTAL 226.40 - 274.50 - 60.41 2,622.00

TommyBoy
04-26-2007, 06:47 PM
For a second there I was gonna ask you what a procarbfat drink was.

Jeffreyk
04-27-2007, 06:50 AM
Decent>?

Invain
04-27-2007, 07:10 AM
6'2. 30 years old, 160lbs and 8%, so what are you trying to accomplish? How long have you been eating like this? The diet looks clean, but if your trying to bulk, which I hope you are, 2,600 calories might not be enough.

theJamAbides
04-27-2007, 07:35 AM
if you are trying to maintain, try to get at least 80 grams of healthy fats a day. Eat a couple tablespoonfuls of peanut butter or something to get about 16 g more or so that you aren't getting. OR even better, take a couple fish oil supplements with 5 of your meals. They are 1 gram of fat apiece, and awesome for you.

Just a small suggestion. :)

Jeffreyk
04-27-2007, 08:18 AM
EVERYONE SAYS I ned to double the calories and being on HRT will allow me to do that will no added fat....3800 cals?? Seems like a ton - goals are 20lbs over course of 2 years........

theJamAbides
04-27-2007, 10:32 AM
That doesn't change the fact that you NEED the fat.

Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad. Fat isn't bad.

.5 grams per lbm at least. You have almost no body fat. Get your fats up another 20 grams to be healthiest, take em up more (along with the other macronutrients) if you wanna see great gains.

Jeffreyk
04-27-2007, 11:31 AM
who sais fats were bad? i think everything needs increased, agree?