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part of my life story :S :
i was originally 5'5 and 76kgs
I used too be overweight 3 years ago i lost 23kgs , but i was uneducated and lost muscle mass too , it took me 6 months to loose 23kgs. i decided to do a bulk after loosing weight as i was 53 kgs and 5'8 way too skinny and weak, because i was uneducated i didnt diet /eat right and because i was fat it was easy for me to put on fat around the stomach. i finally got sick of being fat/bigger , so i decided to cut up because i wanted to get abs which i would only dreamed of having , so i trained hard for 4 months having 900 calories per day while doing sprint intervals 5 times a week and also muscle training and ab training , i started to get my abs pretty good for me but have now realized that i am too skinny again but with some ab definition and that id rather be a big guy with a flat stomach than a skinny guy with abs.
i have been hitting the gym hard for 2 years now. i gain fat very easily so i have been having lean low calorie/carb diet . i have decided to hit up some primoteston 250 , 500mg EW. weeks 1-10 2ml per week , weeks 11 - 12 juice free ,weeks 13 - 14 40mg of of tamoxifen citrate , 15 - 16 20mg of tamoxifen citrate.
My Diet ( Which i made my self)
================================================== =
8:00 am Meal 1 - 8 oz Oatmeal + Skim Milk + Bannana
================================================== =
oatmeal: 300 calories + 10g Protien + 54g Carbs
Bannana: 110 Calories + 2g Protien + 38g Carbs
Skim Milk: 86 calories + 8g Protien + 12 g Carbs
Total = 496 Calories , 20g Protien , 104g Carbs
__________________________________________________ __________________
===========================================
9:30am shake 1 - Protien Shake + Skim Milk
===========================================
Shake = 130 calories + 24 g Protien + 4g Carbs
Skim Milk = 172g calories + 16g Protien + 24g Carbs
Total = 302g Calories , 40g Protien , 28g Carbs
__________________________________________________ ___________________
================================================== =======================
11:00 am Meal 2 - 3 Slices Wholemeal Toast + 2 eggWhites + Cottage Cheese
================================================== =======================
slices of Toast = 244g calories + 10.8g Protien + 39g Carbs
egg Whites = 17g calories + 8g Protien + 0 Carbs
Cottage Cheese = 84g calories + 10g Protien + 6.1g Carbs
Total = 345g Calories , 28.8g Protien , 45.1g Carbs
__________________________________________________ _________________________
===========================================
12:00pm shake 2 - Protien Shake + Skim Milk
===========================================
Shake = 130 calories + 24 g Protien + 4g Carbs
Skim Milk = 172g calories + 16g Protien + 24g Carbs
Total = 302g Calories , 40g Protien , 28g Carbs
__________________________________________________ _________________________
================================================== =================
2:00Pm Meal 3 - 8 oz Brown Rice + 8oz Chicken Breast + Vegtables
================================================== =================
Brown Rice = 216g calories + 45g Carbs + 5g Protien
Chicken = 392g calories + 2.2g Carbs + 81g Protien
Broccoli = 30g Calories + 6g Carbs + 2g Protien
Total = 638g Calories , 53.2 Carbs , 88g Protien
__________________________________________________ __________________________
4:30pm Pre Workout - Jacked 3D + Protien + Glutimine + Creatine
5:00pm GYM
Post workout - Protien + Glutimine + Creatine
__________________________________________________ ___________________________
================================================== =======
6:30pm Meal 4 - 2 Sweet Potatoes + 8oz Chicken + Broccoli
================================================== =======
Chicken = 392g calories + 2.2g Carbs + 81g Protien
Sweet Potatoe = 360g calories + 82g Carbs + 8g Protien
Broccoli = 30g Calories + 6g Carbs + 2g Protien
Total = 782g Calories + 90.2g Carbs + 91g Protien
__________________________________________________ ____________________________
7:30pm Afternoon Walk to walk of carbs
__________________________________________________ ____________________________
================================================== ==============
8:00pm Meal 5 - Cottage Cheese + Almonds/Walnuts + Protien Shake
================================================== ==============
Cottage Cheese = 84g calories + 10g Protien + 6.1g Carbs
Protien Shake + Skim Milk = 302g Calories , 40g Protien , 28g Carbs
Almonds/ walnuts = 160g calories + 6g carbs + 6g Protien
Total = 546g calories , 56g Protien , 40.1g Carbs
__________________________________________________ ____________________________
TOTAL NUTRITIONAL VALUES
CALORIES = 4043
Protien(30g Per Serve) = 228.8g Protien
Carbohydrates = 404.3g
Lipids = 106g
__________________________________________________ _____________________________
and after i finish my PCT i was gonna take clenbuterol to lean up and hopefully get some ab definition while keeping gains, i know primoteston is used to cut but my calorie intake is going to be 4000+ calories my main focus is too get bigger rather than my abs which i can focus on after ,as i plan to compete in 2 years just as a hobby nothing professional
what do you guys think??
does anything need to be changed ?
i was originally 5'5 and 76kgs
I used too be overweight 3 years ago i lost 23kgs , but i was uneducated and lost muscle mass too , it took me 6 months to loose 23kgs. i decided to do a bulk after loosing weight as i was 53 kgs and 5'8 way too skinny and weak, because i was uneducated i didnt diet /eat right and because i was fat it was easy for me to put on fat around the stomach. i finally got sick of being fat/bigger , so i decided to cut up because i wanted to get abs which i would only dreamed of having , so i trained hard for 4 months having 900 calories per day while doing sprint intervals 5 times a week and also muscle training and ab training , i started to get my abs pretty good for me but have now realized that i am too skinny again but with some ab definition and that id rather be a big guy with a flat stomach than a skinny guy with abs.
i have been hitting the gym hard for 2 years now. i gain fat very easily so i have been having lean low calorie/carb diet . i have decided to hit up some primoteston 250 , 500mg EW. weeks 1-10 2ml per week , weeks 11 - 12 juice free ,weeks 13 - 14 40mg of of tamoxifen citrate , 15 - 16 20mg of tamoxifen citrate.
My Diet ( Which i made my self)
================================================== =
8:00 am Meal 1 - 8 oz Oatmeal + Skim Milk + Bannana
================================================== =
oatmeal: 300 calories + 10g Protien + 54g Carbs
Bannana: 110 Calories + 2g Protien + 38g Carbs
Skim Milk: 86 calories + 8g Protien + 12 g Carbs
Total = 496 Calories , 20g Protien , 104g Carbs
__________________________________________________ __________________
===========================================
9:30am shake 1 - Protien Shake + Skim Milk
===========================================
Shake = 130 calories + 24 g Protien + 4g Carbs
Skim Milk = 172g calories + 16g Protien + 24g Carbs
Total = 302g Calories , 40g Protien , 28g Carbs
__________________________________________________ ___________________
================================================== =======================
11:00 am Meal 2 - 3 Slices Wholemeal Toast + 2 eggWhites + Cottage Cheese
================================================== =======================
slices of Toast = 244g calories + 10.8g Protien + 39g Carbs
egg Whites = 17g calories + 8g Protien + 0 Carbs
Cottage Cheese = 84g calories + 10g Protien + 6.1g Carbs
Total = 345g Calories , 28.8g Protien , 45.1g Carbs
__________________________________________________ _________________________
===========================================
12:00pm shake 2 - Protien Shake + Skim Milk
===========================================
Shake = 130 calories + 24 g Protien + 4g Carbs
Skim Milk = 172g calories + 16g Protien + 24g Carbs
Total = 302g Calories , 40g Protien , 28g Carbs
__________________________________________________ _________________________
================================================== =================
2:00Pm Meal 3 - 8 oz Brown Rice + 8oz Chicken Breast + Vegtables
================================================== =================
Brown Rice = 216g calories + 45g Carbs + 5g Protien
Chicken = 392g calories + 2.2g Carbs + 81g Protien
Broccoli = 30g Calories + 6g Carbs + 2g Protien
Total = 638g Calories , 53.2 Carbs , 88g Protien
__________________________________________________ __________________________
4:30pm Pre Workout - Jacked 3D + Protien + Glutimine + Creatine
5:00pm GYM
Post workout - Protien + Glutimine + Creatine
__________________________________________________ ___________________________
================================================== =======
6:30pm Meal 4 - 2 Sweet Potatoes + 8oz Chicken + Broccoli
================================================== =======
Chicken = 392g calories + 2.2g Carbs + 81g Protien
Sweet Potatoe = 360g calories + 82g Carbs + 8g Protien
Broccoli = 30g Calories + 6g Carbs + 2g Protien
Total = 782g Calories + 90.2g Carbs + 91g Protien
__________________________________________________ ____________________________
7:30pm Afternoon Walk to walk of carbs
__________________________________________________ ____________________________
================================================== ==============
8:00pm Meal 5 - Cottage Cheese + Almonds/Walnuts + Protien Shake
================================================== ==============
Cottage Cheese = 84g calories + 10g Protien + 6.1g Carbs
Protien Shake + Skim Milk = 302g Calories , 40g Protien , 28g Carbs
Almonds/ walnuts = 160g calories + 6g carbs + 6g Protien
Total = 546g calories , 56g Protien , 40.1g Carbs
__________________________________________________ ____________________________
TOTAL NUTRITIONAL VALUES
CALORIES = 4043
Protien(30g Per Serve) = 228.8g Protien
Carbohydrates = 404.3g
Lipids = 106g
__________________________________________________ _____________________________
and after i finish my PCT i was gonna take clenbuterol to lean up and hopefully get some ab definition while keeping gains, i know primoteston is used to cut but my calorie intake is going to be 4000+ calories my main focus is too get bigger rather than my abs which i can focus on after ,as i plan to compete in 2 years just as a hobby nothing professional
what do you guys think??
does anything need to be changed ?
