I was calipered at 5% when I was at 162. I already said I lost a huge amount of muscle when I lost all my weight. I have been lifting for 6 years but when I lost my weight I was running an upwards of 20 miles a week with a calorie reduced diet. These pictures are pretty shitty, but I assure you I do bench 315 and my diet is pretty solid as of now.
Meal 1:
1.) One scoop Casein Protein(23g Protein)
Half Scoop Whey Protein(13g)
12 Ounces Calorie Countdown Low Carb Milk
Teaspoon Peanut Butter
Throw it in blender and blend with Ice and drink
2.)1/2 Cup Plain Oatmeal oats, 1/2 cup whole milk 1/2 cup water 1 packet sweet and low, put in microwave heat and eat
– I limit my fat intake in this meal because of higher carb value of the oats, don’t mix too many fats with too many carbs.
Meal 2: (2.5-3 hours later)
1.) 1 Can Tuna with fat free Kraft Mayo
2.) One BIG handfull of Almonds
Meal 3: (2.5-3 hours later)
1.) 6-8 Ounce Lean Ground beef Burger(home made patty)
2.) 2-3 Servings Spinach with a little bit of butter and a Tablespoon of Flax Oil
Meal 4:(2.5-3 Hours Later)
1.) 6-8 Ounce Chicken Breast
2.) One serving Whole Wheat Pasta with tomato sauce
3.) Half Scoop whey Protein(13g protein)
Pre-Workout(1 hour before workout, about 2-2.5 hours after my 4th meal)
1.)1 Scoop Whey Protein(25g)
2.)Half a slice of 100% Whole Wheat Bread
Post Workout:
1.)15-20 grams of Sugary Carbs(1/2-3/4 glass orange juice)
2.)30g Whey Protein
Meal 5: 1 Hour after post workout shake/carbs
A.) 1.)2 Whole Eggs 3 egg whites, two slices cheese
2.)2 Slices of Turkey or Chicken mixed with eggs
3.)1-1.5 Serving Spinach or Brocoli, Or a medium sized salad with fat free dressing, if I use any dressing
B.) 1.)6-8 Ounce slice of Chicken with some cheddar cheese melted on it
2.) 2 Servings of Spinach or Medium Salad
C.) 1.)Fish whether it be fresh water bass that Ive caught, trout, salmon etc.
2.) Salad, or brocoli, or spinach
Right before Bed Shake:
1.) 25-30g of Casein Protein made with Water
Essentially I try to keep carbs and protein together, or fat and protein together, and try not to mix all three. You can see how I keep my carbs essentially all complex and keep the bulk of them in the morning and before I workout, and since I limit my carb intake I allow myself to eat more fat, but alot of it is Good fats.
I will attempt to get better quality pics, but If you feel like you wish to flame me, go right ahead, doesnt bother me
