I would get a trainer but Im in school full time and dont have any extra resources. I got anavar because a friend gave me it.
My diet on training days-
Meal 1- 2/3 cup oatmeal, glass of milk
Meal 2- 6 oz chicken breast with rice, whole wheat bagel
Meal 3- 2 table spoons Peanut butter, glass of milk
Meal 4- chicken breast, whole wheat bagel
Meal 5- tuna can with whole wheat
POW- protein shake
Non training-
All of above except whole wheat.
The cardio I did was incline walking with changes each minute.
So:
Meal 1: carbs~50 proteins~ 15-20 fats~ depends on what type of milk?
Meal 2: carbs: you have no clue apparently proteins: 45ish fats: 5-10?
Meal 3: fats:20ish depending on milk type proteins: 15-20ish
Meal 4: proteins: 45ish? carbs: 50ish
Meal 5: proteins: 35ish? carbs: 30ish
PWO: no idea
Okay, so basically your diet is horrid and I say that in the nicest of ways. You have no idea how to set up a diet apparently per the macro's above. What we were trying to tell you is that you need to have a solid diet in place before even considering aas. I hope you listen to at least one of the people here who've tried to help you.
IMO don't rely on milk as a protein source AT ALL when dieting. Possibly utilize it some in the off season but due to allergies and digestion issues I hardly ever use it. Whole wheat toast and bagels...HORRIBLE carb selection. Where are the veggies? Where are you essential fatty acids (EFA's)?
Seriously, do some reading on diets over the next few days. I know you're in college so you have some spare time. Try to calculate your maintenance level of calories or scroll through some diet posts by Shelby, Alex A, C Fox, Phil Hernon etc and find a good base set up of initial total calories from specific macros. I know for a fact there are posts here saying start of with X number of carbs per LBM (lean body mass), X number of proteins, X number of fats and adjust as needed.
As for fats: If you use added fats get some fish oil (not too pricy), some eveninig primrose oil, macadamian nut oil (or olive oil will suffice since you're low on funds). You can also utlize PB as you have above but you certianly don't need as much as you have been using ESPECIALLY due to the amount of carbs you've been ingesting.
Carbs: IMO, due to your size, you probably shouldn't go the method of higher GI carbs, at least for right now. Alex A and a few others are able to get their clients SHREDDED using higher GI carbs but for right now I think if I were you I'd stick to lower GI carbs until you get to a much lower BF. Use whole grain oats (not one minute), sweet potatoes, ezekiel bread, oat bran, and if you must brown rice or basamati rice.
Proteins: lean chicken breast, 99% FF turkey, 93/7% lean ground beef (sparingly), tuna (in water), and maybe a 50/50 casein and whey shake from time to time. Try to get in as many whole food meals as possible.
I'd start off with a 40/30/30 (proteins/fats/carbs) ratio and adjust accordingly. You may be someone who will eventually need to lower carbs very extensively and have a higher carb day from time to time but that will depend on how your body reacts. Start off with this though and as time goes if you aren't losing fat then adjust your carbs lower. I'd read some of Shelby's information on carb cycling (he has a GREAT book too that can help you set this whole thing up for you
**broken link removed**)
Anyway, get a better diet together for yourself and a plan on how to incorporate your diet with your training and cardio sessions. Post back here and we can help critique it a little more thoroughly. Just trying to help you here but you have to put in the effort.
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