my goal is to build muscle and increase overall fitness.i want to gain without bulking this time since i find it extremely difficult to get rid of the tire later…
i know it will take longer to add 7-8 lbs of muscle with all the work im doing but i want to make sure that my diet will provide me all the essentials.
your feedback is highly appreciated!
thanks , d
meal 1 - 7:00
0.75 cup fiber one
1 cup %2 milk
1.5 scoops ON whey
1 tbs flax oil
workout - 8:00
post workout drink
50 gr abb carb drink
5 gr creatine
1.5 scoop ON whey with water
meal 2 - 10:30
2 ww rolls
9 egg whites
2 egg yolks
1 raw tomato
meal 3 - 13:30
100 gr ww pasta w/tomato sauce
220 gr lean ground turkey
0.25 tbs olive oil
meal 4 - 16:30
1 cup %2 milk
1.5 scoops ON whey
1 tbs flax oil
meal 5 - 19:30
100 gr ww pasta w/tomato sauce
220 gr lean ground turkey
0.25 tbs olive oil
meal 6 - 22:30
1 cup %2 cottage cheese
1 cup lettuce
.5 cup raw spinach
.5 cup raw sprouts
1 lrg cucumber
0.5 tbs olive oil
2 capsules salmon oil
i snack 1 cup cashews and 1-2 fruit between meals.
i drink about 1 gl of water daily
grams cals %total
Total: 3666
Fat: 130 32%
Sat: 35 9%
Poly: 23 6%
Mono: 44 11%
Carbs: 338 32%
Fiber: 53 0%
Protein: 324 36%
Alcohol: 0 0%
wo routine
monday - chest, shoulders , triceps , abs
tuesday - 45 - 60 mins cardio or muay thai , stretch
tuesday - legs , lower back
wednesday - 45 - 60 mins cardio or muay thai , stretch
thrsday - back , biceps , abs
fri - 45 - 60 mins cardio or muay thai , stretch
sat - off
sun - 45 - 60 mins cardio or muay thai , stretch
stats
1 rm squat 220 lb
1 rm deadlift 225 lb
1 rm bicep curls 80 lb
1 rb bench 225 lb
5’11
170 lb
%13 bf