Re:bulk powders blend and a few other questions
06 February 2012 10:51
(
permalink)
ok thanks here is my diet plan, its only rough also i dont count veg micro's.
3100-2900 cals on training day for 1/2 a lb a week gain
2100-2000 cals non training day
=================================================================================================================================================================================================================================================================================================================================
wake up 8am
whey - 120 cals,24g protien,2g carbs,1g fat
hmb,glutamine -0cals
boxing -40mins
total protien-222 cals,46g protein,2g carbs,3g fat
handfull spinich-0
10mls fish oil-90 cals,10g fat,0,0
1 serving of lean mass 395 cals,34g protein,34g carbs,5.3g fat
1 scoop of whey or 3 eggs-cals 120,18-24g protien,0g carbs,2-5g fat
1 chicken fillet-250cals,30g protien,3g carbs,4g fats
10mls udo's oil-90 cals,10g fat,0g
veg
2hours-1.30hours before weights
1 serving of lean mass - 395cals,34g protien,34g carbs,5.3g fat
1/2 a serving total protien - 111 cals,23g protein,1g carbs,2g fats
spinach
10mins before weights
maniac -5cals,1g carbs
hmb,glutamine-0
weights intra creastrom-99cals,25g carbs
after weights-exceed 99cals,16g protein0g carbs,0g fats
1 total protien -222,46g protien,3g carbs,5g fats
50g wms 180cals,44g carbs
hmb,glutamine,creatine
100g beef or chicken -25g protien,125 cals,0g carbs,2g fats
veg
peanut butter 30g 300cals,25g protien,0g carbs,20g fats
bedtime
1 serving of total protien -222 cals,46g protien,2g carbs,5g fat
10g udo's oil,90cals,10g fats
glutmine,hmb
stats
TRAINING DAY'S
cals -3135
protien-373g
carbs-118g
fat- 87g
==========================================================================================================================================================================================================================================================================================
NON TRAINING friday-sunday
cals -2100
protien -261g
carbs-78g ( going to drop these down to 50g)
fats-59g (up to around 70g)
NON TRAING
wake 8am
total protien-222 cals,46g protein,2g carbs,3g fat
handfull spinich-0
10mls fish oil-90 cals,10g fat,0,0
hmb,glutamine,creatine
1 serving of lean mass 395 cals,34g protein,34g carbs,5.3g fat
spianch
1 chicken fillet-250cals,30g protien,3g carbs,4g fats
10mls udo's oil-90 cals,10g fat,0g
veg
1 serving of lean mass - 395cals,34g protien,34g carbs,5.3g fat
spinach
1 total protien -222,46g protien,3g carbs,5g fats
hmb,glutamine
100g beef or chicken -25g protien,125 cals,0g carbs,2g fats
veg
bedtime
1 serving of total protien -222 cals,46g protien,2g carbs,5g fat
10g udo's oil,90cals,10g fats
glutmine,hmb,creatine
------------------------------------------------------------
SUPPLEMENTS LIST
blend protien
lean mass
hmb
glutamine
creatine
udo's oil
im thinking off taking out the gainer on the non training day and just have eggs and steak instaed
i prefer high protien,low starchy carbs,high fat
any thing i can let me know
thanks