Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Diet is 7 to 9 meals a day including protein drinks. Very strict & appropriate for my body to stay lean, around 6% boyfat. Approx 350gms of Protein/150gms of Carbs/90gms Fat
= 2600 Calories (1.5 Gallons H2O daily + Supplements)
1st Meal: Right when I wake up (6am) I have 50 gms of Whey Protien
2nd Meal: 3 whole eggs/6 eggwhites, 1 piece of whl grain toast w/peanut butter, 1/2 cup oatmeal, (Supp-BCAA,3Calcium/Magnesium,3FishOil caps,1 aday, Vit-C)
3rd Meal: 50gm Whey Protein, 1/3 handful of raw Almonds
4th Meal: 6 to 8oz Turkey/Chicken, 2 whlgrain slices bread, 1/2cup cottagecheese w/ 1/4 avacado(Supp-2FishOil caps)
4th Meal: 50gms Whey Protein in Venti house coffee
5th Meal: 50gms Whey Protein, 1/4 banana(Pre workout)
6th Meal: 50gm Whey/Casein Protein,tablespoon of jelly for fast acting carbs to restore lost glycogen levels
(Post workout)(Supp-KreAkaline Creatine)
7th Meal: 8 to 10oz of Chicken or Fish, 1cup brocolli, dinner salad w/ almonds & olive oil (NO CARBS @ NIGHT!)
(Supp-BCAA,Kre Akaline Creatine, 2FishOil caps,Vit-C)
8th Meal: 50gm Casein for slow digesting protein through the night while sleeping to prevent catabolic state.
CARDIO - Street running early morning on empty stomach when blood sugar is at it's lowest for max fat burn (20 mls per week 4 days a week)
Gym - 6 days per week hitting 2 body parts each time
Day5-All upper body fast twitch w/no rest for lean muscle!
That's it folks! Works for me but, we all know you have to mix it up a little to keep it fresh or you'll get bored and not get the gains you deserve.