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Thread: My NEW Start......

  1. #1
    Senior Member
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    My NEW Start......

    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

  2. #2
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    For a second there I was gonna ask you what a procarbfat drink was.

  3. #3
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    Decent>?

  4. #4
    Senior Member Invain's Avatar
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    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.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  5. #5
    Up On the Roof! theJamAbides's Avatar
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    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.
    theJamAbides
    5'11" - 200 lbs.
    Jam's Journal

    BP - 190x5
    DL - 250x5
    SQ - 230x5
    C**k Pushups - 1x1 (Cuz that's all you need baby!)

  6. #6
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    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........

  7. #7
    Up On the Roof! theJamAbides's Avatar
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    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.
    Last edited by theJamAbides; 04-27-2007 at 10:33 AM.
    theJamAbides
    5'11" - 200 lbs.
    Jam's Journal

    BP - 190x5
    DL - 250x5
    SQ - 230x5
    C**k Pushups - 1x1 (Cuz that's all you need baby!)

  8. #8
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    who sais fats were bad? i think everything needs increased, agree?

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