26 years old male
6’0 / 190lbs 13%bf (140 when started)
been training seriously for 2years
meso-ecto
goal: mass
try to respect these principles:
- eat frequently
- less carbs
- more protein
- limit carbs to breakfast and postworkout
- lot of veggies,fruits
- drink >4L water a day
here is a sample day:
08:00 Meal A
2 whole eggs
2 egg whites
1 cup skim milk
1 ON whey scoop
1 banana
1/2 cup oats
2 fishoil caps
10:00 Meal B
1 ON whey scoop
1 yogurt
12:00 Meal C
1 “some” angus beef
1 cup brocoli
1/2 cup sugar peas
1/2 cup green pepper
2 fishoil caps
14:30 Meal D
1 chicken breast
1 cup brocoli
1/2 cup carrot
1/2 cup misc veggies !
17:00 Meal E (PREWORKOUT)
1 ON whey scoop
1 banana
18:00 TRAINING !
19:00 Meal F (right after workout)
1 ON whey scoop
1 gatorade
20:00 Meal G
big plate of brown pasta + meat sauce
22:00 Meal H
1 cup cottage cheese
1/4 cup fat free yogurt
1 scoop natural peanut butter
2 scoop skim milk