- Joined
- Apr 24, 2017
- Messages
- 251
- Reaction score
- 14
- Points
- 18
Before Breakfast
----------------------
Breakfast
1 Large whole egg
100 Gram Whole Wheat Bread
1 Tab multivit
----------------------
Meal
175 Gram Basmati Rice
250 Gram Chicken Breast
1 Portion Salat
----------------------
Meal
130 Gram Whole Wheat Bread
130 Gram Mackarel
1 Portion Salat
1250 mg Spirulina
6000iu D3
-----------------------
PWO
magnesium
zinc
whey
vitamin c
cafeine sometimes
citrulline sometimes
------------------------
Post wo
Whey
Creatine 5g
dextrose 30g
------------------------
supper
250g Chicken breast
175g basmati rice
1 portion salat
1250mg spirulina
100mg coq10
2 tabs omega 3
Rice and whey portions depend on my weight I increase them when I add mass.
Total sodium inkate daily 2.5g
I dont give exact numbers for my macros cause I can gain 25lbs in 2 months and lose it in another four months. I try to keep fat low and carb high protein moderate.
On cycle I take 1.5g/lbs protein
0,4g/lbs fat
Off cycle I take
1.1g/lbs protein (After PCT for sure)
0,4g/lbs fat
This is something like my life time diet, I am eating like this more than 1 year now dont change it too much. Any advices on supp or veggie to add in here or sth else?
1 | Tab Green Tea ex. | ||
3 | Gram Turmeric | ||
3 | Gram Ginger | ||
0,5 | Gram Black Pepper | ||
1 | Gram Vitamin C | ||
35 | Gram Whey | ||
1250 |
|
Breakfast
1 Large whole egg
100 Gram Whole Wheat Bread
1 Tab multivit
----------------------
Meal
175 Gram Basmati Rice
250 Gram Chicken Breast
1 Portion Salat
----------------------
Meal
130 Gram Whole Wheat Bread
130 Gram Mackarel
1 Portion Salat
1250 mg Spirulina
6000iu D3
-----------------------
PWO
magnesium
zinc
whey
vitamin c
cafeine sometimes
citrulline sometimes
------------------------
Post wo
Whey
Creatine 5g
dextrose 30g
------------------------
supper
250g Chicken breast
175g basmati rice
1 portion salat
1250mg spirulina
100mg coq10
2 tabs omega 3
Rice and whey portions depend on my weight I increase them when I add mass.
Total sodium inkate daily 2.5g
I dont give exact numbers for my macros cause I can gain 25lbs in 2 months and lose it in another four months. I try to keep fat low and carb high protein moderate.
On cycle I take 1.5g/lbs protein
0,4g/lbs fat
Off cycle I take
1.1g/lbs protein (After PCT for sure)
0,4g/lbs fat
This is something like my life time diet, I am eating like this more than 1 year now dont change it too much. Any advices on supp or veggie to add in here or sth else?