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Lean Cut

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banksy
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2011/03/15 13:51:06 (permalink)

Lean Cut

My aim with this diet is to maintain, if not improve muscle definition, whilst stripping bodyfat %.

Stats:

6ft 1
182lbs-ish

I will calculate carbs / fats & Kcals later tonight, for now the protein is calculated, i am keeping protein intake as high as possible.


Wake 7:30

1 scp whey in water

Pro: 20g

 
8:00 breakfast

1-2 slices granary bread + olive oil based spread

3 egg whites + 1 yolk

250ml skimmed milk

100ml orange juice + 1 tblsp flaxseed oil

Pro: 40
 
TRAIN 8:45

PWO 10:00

3 Scp whey in water

5g glutamine

Pro
: 60g
 
11:00

Chicken/turkey breast

Either 1 small jacket potato

50g brown rice

Or 75g boiled wholewheat pasta

Vegetables

Pro: 50

 
13:30

1 tin tuna

2 rice cakes

Fruit

Pro: 30

 
16:00-30

120g chicken breast

2 rice cakes / 2 oatcakes

Fruit

Pro: 40


19:00-30

250g lean red beef mince / turkey mince

Either Sweet potato / jacket potato

Or 50g boiled rice

Or 3 boiled new potatoes

Pro: 70

 
22:00

1 rice / oatcake

1tbsp peanut butter

Pro: 8g

 
23:30 BED

100g cottage cheese

Pro: 10

 
Approx. 328g Protein


Thanks Guys


-B


post edited by banksy - 2011/03/15 14:18:32
#1

10 Replies Related Threads

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    banksy
    Olympian Member
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    Re:Lean Cut 2011/03/15 17:20:45 (permalink)
    update with carbs macro's.

    Wake 7:30
    1 scp whey in water
    Pro: 20g
     
    8:00 breakfast
    1-2 slices granary bread + olive oil based spread
    3 egg whites + 1 yolk
    250ml skimmed milk
    100ml orange juice + 1 tblsp flaxseed oil
    Pro: 40
    Carbs: 36
    Fats: 41

     
    TRAIN 8:45
     
    PWO 10:00
    2-3 Scp whey in water
    5g glutamine
    Pro: 60g
     
    11:00
    Chicken/turkey breast
    Either 1 small jacket potato
    50g brown rice
    Or 75g boiled wholewheat pasta
    Vegetables
    Pro: 50g
    Carbs: 50g

     
    13:30
    1 tin tuna
    2 rice cakes
    Fruit
    Pro: 30g
    Carbs: 12g

     
    16:00-30
    120g chicken breast
    2 rice cakes / 2 oatcakes
    Fruit
    Pro: 40
    Carbs: 12g

     
    19:00-30
    250g lean red beef mince / turkey mince
    Either Sweet potato / jacket potato
    Or 50g boiled rice
    Or 3 boiled new potatoes
    Pro: 70
    Carbs: 50g

     
     
    22:00
    1 rice / oatcake
    1tbsp peanut butter
    Pro: 8g
    Carbs: 8

     
    23:30 BED
    100g cottage cheese
    Pro: 10
    Carbs: 5g

     
    Approx. 328g Protein
    Approx. 172g Carbs


    post edited by banksy - 2011/03/15 17:22:46
    #2
    banksy
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    Re:Lean Cut 2011/03/15 21:08:53 (permalink)
    anyone?
    #3
    Selecta
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    Re:Lean Cut 2011/03/15 21:12:02 (permalink)
    I like the look of that myself! What kind of calorie total is it do you think?

    "When you can't see the angles no more, you're in trouble." 
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    #4
    banksy
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    Re:Lean Cut 2011/03/16 08:55:26 (permalink)
    i will work out the exact kcal count today, roughly around 2000.
    #5
    banksy
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    Re:Lean Cut 2011/03/16 16:03:34 (permalink)
    Anymore comments?
    #6
    banksy
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    Re:Lean Cut 2011/03/17 11:34:41 (permalink)
    It was approx. 2200 Kcals. Slightly above my bodyweight x 10 but i dont want to lose the shae i have built, plus i still want to build muscle, most of my kcal intake is coming from protien.
    #7
    Nigeepoo
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    Re:Lean Cut 2011/03/17 12:25:03 (permalink)
    banksyi will work out the exact kcal count today, roughly around 2000.
    Why work out anything? Why not just monitor your progress and adjust your intake accordingly?
    #8
    SecondRow
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    Re:Lean Cut 2011/03/17 13:41:53 (permalink)
    looks good to me bro, would maybe like to see more greens in there though. Nicely put together

    Current training: 6-day split
    Current cycle: Test E @ 500mg per week

    Current stats:
    Height : 192cm
    Weight : 272lbs
    Body Fat : 15.4%
    #9
    banksy
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    Re:Lean Cut 2011/03/17 21:16:18 (permalink)
    TBH mate i just havent really gone into the detail with veg. main means i cram veg in, peppers, shrooms, onions, carrots, courguettes, etc...always eating spinach, fruit such as melon, kiwi, different fruits.
     
     
    #10
    SecondRow
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    Re:Lean Cut 2011/03/17 23:15:35 (permalink)
    ah ok, in that case yeah all good  

    Current training: 6-day split
    Current cycle: Test E @ 500mg per week

    Current stats:
    Height : 192cm
    Weight : 272lbs
    Body Fat : 15.4%
    #11
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