I am 5 foot 8 inches 202lbs. I am a bulky powerlifter with a lot of muscle. not technically “fat” but not as lean as i want to be.
I started cunting calories. it would be cool if you have any tips or pointers.
Meal 1
2 whole eggs
¾ cup egg whites
1 slice eziekel bread
Meal 2
Avacado or 5oz salmon
Pre Workout
6oz boiled chicken
1 cup white rice
Post workout
6oz boiled chicken
1 cup white rice
Meal 5
2 scoops Animal whey
Meal 6
5oz salmon or steak
Cup broccoli
Do the math and post macros for each meal and a daily total…
Meal 1
2 whole eggs- 180
¾ cup egg whites- 95
1 slice eziekel bread- 80
Meal 2
Avacado- 230
Pre Workout
6oz boiled chicken- 275
1 cup white rice-205
Post workout
6oz boiled chicken-275
1 cup white rice-205
Meal 5
2 scoops Animal whey240
Meal 6
5oz salmon or steak - 350
Cup broccoli- 30
2,165
JFG
4
What’s wrong with Metabolic Drive?
No peri workout nutrition? Plazma? MAG-10? SWF? something smart?
Veggies. Add them to your meals.
Watch the weight on a weekly basis and make small adjustments as need.
P/C/F breakdown is always nice.
Yes, i recently added a cup of broccoli to my chicken and rice.
I like that, thats my plan, just adjust weekly to see fat loss
Every meal should have a COMPLETE lean protein source. Avocado for Meal 2 is not ideal.
3 things to emphasize in cutting that last significant layer of fat…
- Protein content
- Fiber content
- Water content
So basically, lean protein sources AND non-starchy veggies at most, if not all meals. Whole food source carbs before/after workouts is preferable IMO.
Ok, maybe i will do 2 cans of tuna instead of an avacado?
JFG
8
[quote]nrb4160 wrote:
Meal 1
2 whole eggs- 180
�¾ cup egg whites- 95
lots of veggies (spinach, broccoli, cauliflower, peppers and onions)
Meal 2
1 can of tuna with Mayo, hot sauce and lots of veggies
Meal 2
6oz boiled chicken- 275
1 cup white rice-205
And lots of veggies
Pre work out
Plazma
Post workout
MAG-10 or Metabolic Drive
Meal 5
5oz salmon or steak - 350
Cup broccoli- 30
[/quote]
Fixed
[quote]JFG wrote:
[quote]nrb4160 wrote:
Meal 1
2 whole eggs- 180
�?�¾ cup egg whites- 95
lots of veggies (spinach, broccoli, cauliflower, peppers and onions)
Meal 2
1 can of tuna with Mayo, hot sauce and lots of veggies
Meal 2
6oz boiled chicken- 275
1 cup white rice-205
And lots of veggies
Pre work out
Plazma
Post workout
MAG-10 or Metabolic Drive
Meal 5
5oz salmon or steak - 350
Cup broccoli- 30
[/quote]
Fixed[/quote]
Ok, cool thanks. so you say no carbs in the morning, only around the workout in order to cut this little fat i still have
JFG
10
Keep the majority of your carbs around your work out.
Some light reading