Breakfast (8AM):
1.5 servings of oatmeal with frozen berries, 2% milk, a serving of milled flax seeds
Multi vitamin (a good one that dissolves)
Lunch (12PM):
Whole wheat sandwich w/ a bunch of sliced turkey/chicken, spinach, light miracle whip, mustard, full-fat cheese
Banana
Apple
2 full-fat cheese sticks
Mixed nuts
Frozen mixed veggies (broccoli, corn, carrots, peas, green beans)
2 Flameout & 4 cheap fish oil
Workout @ 5pm
1/2 serving of Surge & BCAA preworkout
full surving of Surge & BCAA PWO w/ Creatine
Dinner (7:30 or 8PM)
Chicken Breast or Breadless cheeseburger
Frozen mixed veggies
Cheese stick
2 Flameout & 4 cheap fish oil
Pre-bed:
ZMA and sometimes BCAA
July '06 I weighed 295. Through cardio and nutrition alone I dropped to 230 by July '07.
July '07 is when I found out I needed to be lifting, and adjusted my diet a bunch to actually have a good amount of protein. I’m now at 220 but no where near what I want to be in terms of body composition. Others are noticing though and I do get compliments on my new muscles, so apparently I am growing. I want to be 200-210, but with a hard body instead my current flab.
It’s probably fair to say that I’ve been in some form of caloric deficit (except for cheat days) for a long time now. I have gotten stronger since starting lifting, but not strong enough (of course).
I’m 22 and 6’2".
My supps:
Creatine
BCAA (might not refill this bottle when I’m out, I’m in college and would rather get a bona fide staple like Flameout when funds are tight)
ZMA
Surge
Fish oil
Multi Vitamin
TRIBEX (on the way, as an ex really fat kid and now semi fat kid who’s been on a caloric deficit for so long I imagine I did some damage in the T department)
Thanks for reading! Let me know what I need to improve.