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Z3R0-CooL · 24-09-2004, 08:16 PM

Thats my diet. Currently standing at 6ft, 200lbs but i have taken 1 week out to relax and justed came back to uni from greece.

I was gonna do a cycle but decided to rethink my routine and diet first and try it out for a few months.. so in the past 2 months i gained around 20 pounds so cycle wont start. bodyfat has not increase alot.. i am at around 12%.. started bulking after cutting @ 175lbs @ 8%.....

I have a different diet on off day that on the on day..

on my "on" days:
meal 1= 450ml of egg whites and one Greek Total 0% yoghurt and 70grams of oats with 1 tablespoon honey
meal 2= 250gr of turkey/chicken and 1 tablespoon Cod Liver/flax/olive oil
meal 3= 250gr of turkey/chicken and 100gr of basmatti rice with a salad
meal 4= same as 2
2hrs after meal 4 WORKOUT.. might have an apple or something before
meal 5=PWO. 130gr of glucose and 60gr protein powder WPI
meal 6= 250gr of turkey/chicken and one Greek Total 0% yoghurt and 80gr oats with some honey and 100gr of whole-wheat pasta or rice or grits or some 120gr granary bread..

so basically on my on days i eat

protein: around 330-350gr
carbs: around 400gr
fat: 30-40ish

on my "off" days

meal 1-4 are the same as "on"
meal 5: 250gr meat and 60gr oats or 75 rice
meal 6: same as meal 2

basically:

protein: 330-350ish
carbs: 150ish
fat: 60-70ish

Supplements(everything)

Protein powder ONLY pwo
Dextrose PWO
creatine 5gr PWO
Vitamin B complex and C PWO and once on OFF
Calcium 500mgs/day cause i dont drink milk.
rALA. 800mgs on days, 500mgs off days

NOTE: dont have a cheat day and i dont eat junk food at all..... Personally if i eat bread i feel like i am cheating.. even though its granary... :o I dont eat junk cause the feel like crap both physically and especially mentally the next day

my split is:

day 1: back/traps and abs
day 2: cardio
day 3: chest and arms
day 4: cardio
day 5: legs/lower back
day 6: shoulders/arms
day 7: cardio

cardio on off days for 30minutes at 65-70% MHR....
i am training 4 days a week 45-1hour with high intensity and i always go on how i feel...

basic exercises poundages:

deadlifts=175kg for 7reps
squats=130kg for 10reps
DB press= 30kg for 12reps

Thats it. If you guys want i will post my exact routine as well... just tell me...

24-09-2004, 08:16 PM	#1 (permalink)
Z3R0-CooL Gym Addict Join Date: Mar 2004 Location: SouthWest London Posts: 369	My routine.. diet and split Thats my diet. Currently standing at 6ft, 200lbs but i have taken 1 week out to relax and justed came back to uni from greece. I was gonna do a cycle but decided to rethink my routine and diet first and try it out for a few months.. so in the past 2 months i gained around 20 pounds so cycle wont start. bodyfat has not increase alot.. i am at around 12%.. started bulking after cutting @ 175lbs @ 8%..... I have a different diet on off day that on the on day.. on my "on" days: meal 1= 450ml of egg whites and one Greek Total 0% yoghurt and 70grams of oats with 1 tablespoon honey meal 2= 250gr of turkey/chicken and 1 tablespoon Cod Liver/flax/olive oil meal 3= 250gr of turkey/chicken and 100gr of basmatti rice with a salad meal 4= same as 2 2hrs after meal 4 WORKOUT.. might have an apple or something before meal 5=PWO. 130gr of glucose and 60gr protein powder WPI meal 6= 250gr of turkey/chicken and one Greek Total 0% yoghurt and 80gr oats with some honey and 100gr of whole-wheat pasta or rice or grits or some 120gr granary bread.. so basically on my on days i eat protein: around 330-350gr carbs: around 400gr fat: 30-40ish on my "off" days meal 1-4 are the same as "on" meal 5: 250gr meat and 60gr oats or 75 rice meal 6: same as meal 2 basically: protein: 330-350ish carbs: 150ish fat: 60-70ish Supplements(everything) Protein powder ONLY pwo Dextrose PWO creatine 5gr PWO Vitamin B complex and C PWO and once on OFF Calcium 500mgs/day cause i dont drink milk. rALA. 800mgs on days, 500mgs off days NOTE: dont have a cheat day and i dont eat junk food at all..... Personally if i eat bread i feel like i am cheating.. even though its granary... :o I dont eat junk cause the feel like crap both physically and especially mentally the next day my split is: day 1: back/traps and abs day 2: cardio day 3: chest and arms day 4: cardio day 5: legs/lower back day 6: shoulders/arms day 7: cardio cardio on off days for 30minutes at 65-70% MHR.... i am training 4 days a week 45-1hour with high intensity and i always go on how i feel... basic exercises poundages: deadlifts=175kg for 7reps squats=130kg for 10reps DB press= 30kg for 12reps Thats it. If you guys want i will post my exact routine as well... just tell me... __________________ Remember: "Drugs should be utilized to maximize the results of a proper lifestyle, both training and DIET. They are not there to correct your errors." "Knowledge is Power. Keep Educating yourself!!"