My Current Diet/Training/Supplement Schedule

[THE BOUNCER]

Thought I would post the whole plan in detail to give you guys an exact idea of what I am eating etc..


Diet

9am: Meal 1: 3 whole omega 3 eggs, 1 scoop protein, 1 1/4 cup oatmeal, 1 cup coffee, 1 multi, 1.25mgs letro

Protein: 50 grams = 200 cals
Carbs: 70 grams = 280 cals
Fats: 14 grams = 126 cals

Total cals = 606


12pm: (post workout) Meal 2: PWO Shake, 65g maltodextrin (10 Tbsp), 2 scoops whey

Protein: 50 grams = 192 cals
Carbs: 65 grams = 260 cals

Total cals = 452



1pm: Meal 3: 1 1/2 cup long grain brown rice, 7oz cooked chicken breast, Broccoli, 6 Fish Oil Caps

Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 6 grams = 54 cals

Total cals = 514



4pm: Meal 4: 1 Yam 7.5oz cooked, 7oz cooked chicken breast, 1 Tbsp Extra Virgin Olive Oil, 30mg Winstrol

Protein: 50 grams = 200 cals
Carbs: 60 grams = 240 cals
Fats: 14 grams = 126 cals

Total cals = 566 cals



7pm: Meal 5: 1 1/2 cup long grain brown rice, 7oz cooked flank steak or salmon, broccoli

Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 15 grams = 135 cals

Total cals = 595



10pm: Meal 6: 1 scoop whey, 3 whole omega 3 eggs

Protein: 42 grams = 168
Fats: 14 grams = 126

Total Cals = 294



1am: Meal 7: 1 scoop whey, 1 scoop casein, water and ice in blender. 2 TBSP Natural PB

Protein: 50 grams = 200 cals
Fats: 15 grams = 135 cals

Total cals = 335





Total Daily Protein: 342 grams = 1368 cals

Total Daily Carbs: 325 grams = 1300 cals

Total Daily Fats: 78 grams = 702 cals


3370 Total Daily Calories.



1 1/2 Gallons of water per day.



Supplements


Test E 250mgs E5D

EQ 200mgs E5D

30mgs Winstrol ED

1.25mgs Letro ED



Training


Mon: Day 1: off

Tue: Day 2: Arms - Abs - Cardio 40 Min

Wed: Day 3: Quads - Glutes

Thu: Day 4: Shoulders - Abs - Cardio 40 Min

Fri: Day 5: off

Sat: Day 6: Back - Hamstrings

Sun: Day 7: Chest - Calves - Abs - Cardio 40 Min

[THE BOUNCER]

As always, the only thing I use to flavor my food is salt and pepper. No sauces etc..

Before you ask, NO! Fruit has no place in my diet so shut the hell up.

[dna9488]

sounds pretty intense man...

Good luck

why are you awake at 1am???

[curtus e flush]

thanks 4 the lay out....its great to see it all written out like that

[THE BOUNCER]

Originally Posted by dna9488

why are you awake at 1am???

thats my last meal before bed. actually have that shake around 12:55 and in bed by 1. 8 hours sleep and the process repeats.

[COLOSSUS]

looks like your missing your helping of defenseless puppy post work out

[alwaysgrowing]

Bouncer, I'm curious to how tall you are and your weight/bodyfat percentage

[THE BOUNCER]

Originally Posted by alwaysgrowing

Bouncer, I'm curious to how tall you are and your weight/bodyfat percentage

5'11, around 245, bf% is definitely under 10 i would guess around 8%.

pretty decent for such small ass little fruity cycles. lol. will have to bump that side of things up in the next few months.

[curtus e flush]

what you grow a inch^

[Stonecold54]

only thing I would add in is some supplemental fiber....I feel a whole lot better when I do....

[THE BOUNCER]

Originally Posted by curtus e flush

what you grow a inch^

ok 5'10 1/2 and i am not budging on that shit!

[THE BOUNCER]

Originally Posted by Stonecold54

only thing I would add in is some supplemental fiber....I feel a whole lot better when I do....

you dont think the oats, long grain brown rice, broccoli etc.. is enough. i have no problem taking a shit etc..

[THE BOUNCER]

cardio has been increased to 40 min 3 times per week instead of 30 min.

[curtus e flush]

are you doing a show?

[Stonecold54]

Originally Posted by THE BOUNCER

you dont think the oats, long grain brown rice, broccoli etc.. is enough. i have no problem taking a shit etc..

if you you look to get over 25 grams of fiber I just never see that in my diet....I take Psyllium Husk powder (or however you spell it, lol)...I just feel better....less bloated.....its just a nice addition I think to keep a healthy internal system.

[THE BOUNCER]

Originally Posted by curtus e flush

are you doing a show?

maybe

[Stonecold54]

Originally Posted by curtus e flush

are you doing a show?

I think he was doing the Jersey Rainbow Male review show coming up.

[redback]

Ya thought you were 5'10. Hey what happened to that thread you posted a while back with pics of all your meals.

[THE BOUNCER]

Originally Posted by Stonecold54

I think he was doing the Jersey Rainbow Male review show coming up.

is that what you dream about at night?

[THE BOUNCER]

Originally Posted by redback

Ya thought you were 5'10. Hey what happened to that thread you posted a while back with pics of all your meals.

i am 5'10 and a little over god dammit. you fuckers are relentless.

i am sure that thread is still around in the archives. just have to remember what search term to use. diet was much different then though..

[Stonecold54]

Orig