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Ok on cycle,currently 230 lbs goal 245 lbs over the next 10 weeks current bf around 15 percent
7am 5 egg whole 5 egg whites / beeeg bowl oats with honey
10 am tuna shake (2 cans tuna 1 banana 1 scoop whey 2 tbls macadamia nut oil)
1pm 200g chicken or steak 1 cup sweet potatoe or brown rice 1 cup veges 1 tbls peanut butter
4pm whey shake with mac oil
5pm pre workout 2 packets instant oats
7pm pws 50g pro 80 g carbs
8.30 pm 200g chicken or steak veges rice (optional)1 tbls peanut butter
Before bed tuna shake as above but no banana
Aaannnddd that's that folks? Train 3 on 1 off 3 x 20min cardio sessions a week,I know bf is a tad high,after 10 weeks will go into 10 week diet down to 10 to 11 percent bf
7am 5 egg whole 5 egg whites / beeeg bowl oats with honey
10 am tuna shake (2 cans tuna 1 banana 1 scoop whey 2 tbls macadamia nut oil)
1pm 200g chicken or steak 1 cup sweet potatoe or brown rice 1 cup veges 1 tbls peanut butter
4pm whey shake with mac oil
5pm pre workout 2 packets instant oats
7pm pws 50g pro 80 g carbs
8.30 pm 200g chicken or steak veges rice (optional)1 tbls peanut butter
Before bed tuna shake as above but no banana
Aaannnddd that's that folks? Train 3 on 1 off 3 x 20min cardio sessions a week,I know bf is a tad high,after 10 weeks will go into 10 week diet down to 10 to 11 percent bf
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