Just popping up my current on day diet. off day just takes out the shakes and adds 2xwhey/1xdextrose and maybe a peice of fruit.
I am currently 170lbs 5"10 lean enough to see abs and not looking to gain weight.
I train Olympic lifts 3x a week for around 2 hrs, competing in feb @ 77kg
3 pkg oats 390
Peameal Bacon 150 40 70
Flax Oil 150 drank from bottle
Fish Caps 50 20 20 5xcaps
Sardines 130 sometimes 2x tins
Fruit 80
Pre Shake 580 48 80 2xwhey/2xdex/berries
5x BCAA
Post Shake 580 48 80 same
5x BCAA
Pork Rinds 360 30 15
Veggies 50 raw broccoli/carrots~ 3-4 cups
Flax Oil 150
Fish Caps 50
Walnuts 350 45 15
Chicken Breast 200 baked/bbq
Veggies 50 steamed
Olive Oil 150 drank from bottle
Fish Caps 50
Bacon 360 30 0 low sodium fat trimmed/dried
4 Eggs 240 yolks included, free range/omega3
Fish Caps 50
4120 kcal 260p 280c ~200f
Supps: Multi, 1000mg calcium, 2000mg vitC, Glucosamine, Creatine(pre/post), Valerian root
Preworkout 200mg caffeine, 16mg Ephedrine
4 - 5 L water
i eat the bacon for the saturated fat = test
any suggestions? my weak points are probably the pork rinds(should switch w red meat) and the bacon