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Here is the deal, i put on 20 pounds this spring/summer on a cycle, now ive been done cycle and off pct for about two months. I have been trying hard to lose the layer of fat i gained from my bulk without losing any of the muscle, but over the past couple months i have been maintaining the muscle (good) and the fat (bad) the first place i want to look is my diet and make some adjustments to lose the flab.
Stats 195 lbs 6'1 ft bf% - ? 23 yrs Here is an average day of eating for me 9 am- 3/4 cup of oatmeal + 1 scoop of whey iso + 2 teaspoons natty pb + 2 eggs + 2 egg whites 12pm-1 can of tuna + 1 spinach tortilla wrap + 1 tbs olive oil dressing 3pm-same as 12pm meal 4pm-preworkout- 30g protein shake + 1 serving CEE creatine 530pm-postworkout- 60g protein shake + 1 serving CEE creatine 615pm-1 chicken breast + 1 cup of non-starch veggies + low sodium teryaki sauce 915pm- i always feel as though i should eat hear but scared of eating so late at night so i usually just have a shake or nibble on some leftover chicken etc. any suggestions??? 11 15pm-bedtime- casein protein shake + 2 tsp natty pb I did not drink alcohol on cycle or pct so i have been hitting the sauce a little too hard on the weekends the past couple of months so that is probably sabotaging my diet a lot, but i'm gonna bring that to a halt immediately. thanks for any pointers you guys can give to my diet! Last edited by canadian_cowboy; 11-04-2009 at 09:48 PM.. |
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you will just have to adjust this example diet plan to your calorie needs, where you are cutting or bulking or just wanting to stay about the same, the best way is record your calories, fat , protein, carbs on a daily basis for about 2 weeks than adjust your calories according, try to keep your protein about 1 to 1.5 grams per body weight. keep your fat moderate (remember that there are 9 cal. per gram for fat and 4 cal per gram for protein and carbs) good example for me any way is about 45% protein 35% carbs and about 20% fats, these are % for total calories
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