macapple
New member
Her cycle is simple .5mg var for 5-7 days then 10mg for 6 weeks total. She already has a great figure at 5'2" but she is trying to "fill out" a little more. She is 37 and feels like she has to much skin - if that makes much sense. I'm guessing she'll be where she wants to be with about 4-6 lbs of muscle gains. She maintains around 1400-1500 so we're bumping her to 2000 and looking for a 50/20/30 split. Here is what her diet will look like....
Breakfast:
2 eggs - 160 calories
1 egg white - 20 calories
1/2C oatmeal - 150 calories
1 scoop protein - 120 calories
Total 450 calories
Snack:
4 oz. Chicken - 130 calories
10z almonds - 160 calories
Total - 290 calories
Lunch:
8oz. chicken - 260 calories
1/2C brown rice - 75 calories
1/4 beans 50 calories
1C brocilli 30 calories
Total: 415 calories
Snack:
1 scoop protein - 120 calories
1/2 C oatmeal - 150 calories
32g peanut butter - 180 calories
Total: 300 calories
Dinner
6oz. Chicken -190 calories
1/4 avocado - 75 calories
Total -190 calories
Pre-Bed
1 scoop protein -120 calories
Total: 120 calories
Total Cals 1990
Diet will allow one cheat meal per week, usually on resting day...
I think this diet is clean enough for her not to worry about adding any unwanted fat but should still get her to her goal.
Her routine will be 4 days with me at the gym, leaving her with two HIIT 20 min cardio days on her non training days. Sunday is resting.
If anyone has some feedback I'd love to hear it.
Breakfast:
2 eggs - 160 calories
1 egg white - 20 calories
1/2C oatmeal - 150 calories
1 scoop protein - 120 calories
Total 450 calories
Snack:
4 oz. Chicken - 130 calories
10z almonds - 160 calories
Total - 290 calories
Lunch:
8oz. chicken - 260 calories
1/2C brown rice - 75 calories
1/4 beans 50 calories
1C brocilli 30 calories
Total: 415 calories
Snack:
1 scoop protein - 120 calories
1/2 C oatmeal - 150 calories
32g peanut butter - 180 calories
Total: 300 calories
Dinner
6oz. Chicken -190 calories
1/4 avocado - 75 calories
Total -190 calories
Pre-Bed
1 scoop protein -120 calories
Total: 120 calories
Total Cals 1990
Diet will allow one cheat meal per week, usually on resting day...
I think this diet is clean enough for her not to worry about adding any unwanted fat but should still get her to her goal.
Her routine will be 4 days with me at the gym, leaving her with two HIIT 20 min cardio days on her non training days. Sunday is resting.
If anyone has some feedback I'd love to hear it.