Goal is to gain 15lbs solid while maintaining lean figure. So diet is important. Want to get your opinion on all this.
Starting weight 191 lbs
body fat 12%
lbm 170 lbs
2 weeks in 197lbs
Test prop 100 ml eod
Mast 150 ml eod ( at 450ml a week this too much?)
Dbol 50mg split 3x daily
weight train 5x days a week
sprints from my sport 3x a week for 3 hours each
daily calorie intake estimate 3500-4000
6 meals a day. 1.5 gal of water
Meal 1 breakfast
1 cup of oatmeal w/ 2 tbls of flaxseed
2 eggs 4 egg whites
1 cup of green tea or coffee
Meal 2 Snack
Protein shake
Handful of almonds
Meal 3 Lunch
1 cup of sweet potato( or quinoa or brown rice)
10 oz of chicken
4 spears of asparagus
1 serving of fruits
1 cup of green tea or coffee
Meal 4 Snack (post work out meal)
protein shake
1 cup brown rice
2 cups of greek yogurt
2 tbls of flaxseed
1 serving of fruits
Meal 5 dinner
10oz salmon or fish
1 cup of broccoli
1 cup of green beans
Meal 6 last snack
Protein shake
2 tsp of cocnut oil
Non caffeine green tea
This is 6x days a week, 7th day is game day, "cheat meal" carb load in the morning and snacking the rest of the day, shake after the game. Let me know what you guys think. Appreciate it fellas.
Starting weight 191 lbs
body fat 12%
lbm 170 lbs
2 weeks in 197lbs
Test prop 100 ml eod
Mast 150 ml eod ( at 450ml a week this too much?)
Dbol 50mg split 3x daily
weight train 5x days a week
sprints from my sport 3x a week for 3 hours each
daily calorie intake estimate 3500-4000
6 meals a day. 1.5 gal of water
Meal 1 breakfast
1 cup of oatmeal w/ 2 tbls of flaxseed
2 eggs 4 egg whites
1 cup of green tea or coffee
Meal 2 Snack
Protein shake
Handful of almonds
Meal 3 Lunch
1 cup of sweet potato( or quinoa or brown rice)
10 oz of chicken
4 spears of asparagus
1 serving of fruits
1 cup of green tea or coffee
Meal 4 Snack (post work out meal)
protein shake
1 cup brown rice
2 cups of greek yogurt
2 tbls of flaxseed
1 serving of fruits
Meal 5 dinner
10oz salmon or fish
1 cup of broccoli
1 cup of green beans
Meal 6 last snack
Protein shake
2 tsp of cocnut oil
Non caffeine green tea
This is 6x days a week, 7th day is game day, "cheat meal" carb load in the morning and snacking the rest of the day, shake after the game. Let me know what you guys think. Appreciate it fellas.
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