- Joined
- Mar 18, 2014
- Messages
- 216
Stats:
Height 168
Weight 96.5
Bf: 22%
Near Goal: Fat Loss and recomp
Future goal: compete again
Diet working Day
Wake Up
5 gr Vit. C
Pre Workout No sugar
Workout at 6.30Am
20Min. Cardio training On Eliptical
Breakfast
330Gr White egg
80 gr Oatmeal
1 Tbs Flaxseed
50Gr Honey
Snack1
330Eggwhite
20Gr Black Choccolate 80%
Lunch
80gr buckwheat
225gr Chicken breast
10Gr Oilve Oil
Snack 2
225gr Chicken Breast
30Gr peanut butter
Dinner
200Gr eggplant
225gr Chicken
salad
10gr Oil
On NON weight training I do cardio in the morning and I cut the carbs Half
Then I have 260gr protein 220Gr Carbs and 60 Gr Fat on Training Days
260gr pro - 110 carbs - 60 gr fat on NON training days
Usually the sunday I cut the carbs even a 50% more than the rest days
I do 1 cheat meal very clean but High carb sunday Lunch every 2 weeks
I do 7 time a week cardio training 20 Min after weight training and 30 Minutes in the day where I do not lift.
by now are 2 weeks on this protocol and I lost 2 kgs with clearly fat loss especially in the arms and shoulder/chest.
I am an endomorph so my achille's hell is the belly actually I am 100cm circumference.
I was competing 10 years ago where I used lot of gear.
actually I am on 160Mg testo enanth subcutaneos splitted 2 x week
12.5 mg aromasin every other day.
when the digit is under 20% I would add some Ostaring and Mk 677 to increase density and definition.
what the guys thinking about this programm?
Height 168
Weight 96.5
Bf: 22%
Near Goal: Fat Loss and recomp
Future goal: compete again
Diet working Day
Wake Up
5 gr Vit. C
Pre Workout No sugar
Workout at 6.30Am
20Min. Cardio training On Eliptical
Breakfast
330Gr White egg
80 gr Oatmeal
1 Tbs Flaxseed
50Gr Honey
Snack1
330Eggwhite
20Gr Black Choccolate 80%
Lunch
80gr buckwheat
225gr Chicken breast
10Gr Oilve Oil
Snack 2
225gr Chicken Breast
30Gr peanut butter
Dinner
200Gr eggplant
225gr Chicken
salad
10gr Oil
On NON weight training I do cardio in the morning and I cut the carbs Half
Then I have 260gr protein 220Gr Carbs and 60 Gr Fat on Training Days
260gr pro - 110 carbs - 60 gr fat on NON training days
Usually the sunday I cut the carbs even a 50% more than the rest days
I do 1 cheat meal very clean but High carb sunday Lunch every 2 weeks
I do 7 time a week cardio training 20 Min after weight training and 30 Minutes in the day where I do not lift.
by now are 2 weeks on this protocol and I lost 2 kgs with clearly fat loss especially in the arms and shoulder/chest.
I am an endomorph so my achille's hell is the belly actually I am 100cm circumference.
I was competing 10 years ago where I used lot of gear.
actually I am on 160Mg testo enanth subcutaneos splitted 2 x week
12.5 mg aromasin every other day.
when the digit is under 20% I would add some Ostaring and Mk 677 to increase density and definition.
what the guys thinking about this programm?