I am a 25 year old Egyptian Rugby Player who is crazy about bodybuilding. I am currently at 302 Lbs at 25.2% BF% I am 6 ft Tall. I have a good bone and muscle structure, but I have a belly and love handles. I am pretty strong, I benched 462 lbs raw deadlifted 660 lbs and box squated 530lbs. I run the 40 yd dash in 5.7 seconds.
My goals are drop to 10% BF, maintain my lean mass, keep my energy levels up for rugby season which starts next friday and offcourse increase my overall fitness. PS I HATE CARDIO.
I just came back from a stress fracture in DV10 I lost a whole lot of weight but very weirdly not a single gram of lean mass as I ate proteins like crazy.
I train 5 days a week 2 rugby sessions, 2 fitness sessions and 1 weight lifting session where I do complex multijoint excercises as Clean and Jerks, Snatches, Bench Press, Squats and Dead lifts. I go arround 80% for 5-8 reps for 3 sets after 1 warm up set.
I am on a high protein, moderate fat and almost no carbs diet (only from raw veggies) here's what I eat on an average training day
Meal 1 7:30 am
4 egg omlette with a whey and creatine shake (25gm and 7gm respectively)
Meal 2 11:00 am
1 tuna can + olive oil + corn + cucumbers + tomatoes+ bell peppers + all drenched in black pepper(thermogenic)+cinnamon + cummin all also with thermogenic capabilities
Meal 3 2 pm
Same as meal 2+ 2 pieces of fruit
Meal 4 @ 5:30 pm
300 gm CHicken/Beaf grilled on an electric grill + steamed veggies ( peas, corjetts and aubergines and carotts
Meal 5 @ 6:30
Whey + Creatine shake
Training 7:30 pm till 10:30pm
Meal 6 @ 11pm
1 grilled chicken
Please critique in order to direct me to the right path in order to achieve my goals.
Thanks alot mate
Ossama El Maghraby