Hi everyone I'm new here, My name is Gary I'm 25, 6'2" 220lb, 17%BF...
I have been training for 9 month the first 6 month was cutting I went from 238lbs @ 26%BF to 196lbs @ 14%BF in that time. I then tried to clean bulk over the last 3 month, but I cheated a bit at X-mass so I'm back up to 220lb @ 17%BF...
I store most of my fat around my waist, which what I'm going to try loose for summer this is the plan:
Cardio on empty stomach very easy bike ride just low intensity 5 x week...
| Diet |
|
| 09:30 |
| Meal 1 |
| 1 Cup Oats |
| Whey in water |
| Banana |
|
| 11:30 |
| Meal 2 |
| 1 Can Tuna |
| Apple |
|
| 01:30 |
| Meal 3 |
| 6oz Chicken |
| 1 Cup of Broccoli |
| 1 TBSP Olive Oil |
|
|
| 03:30 |
| Meal 4 |
| 1 Can Tuna |
| ½ Cup Oats |
|
| 06:00 |
| PWO |
| whey in water |
|
| 07:00 |
| Meal 5 |
| 6oz Chicken |
| ½ Cup Rice |
| olive oil |
|
| 10:00 |
| Meal 6 |
| ½ Cup Cottage Cheese |
| 1 TBSP Flax Oil |
|
|
| Totals |
| Cals | Fat | Carb | Prot |
| 2150 | 60 | 161 | 248 |