Quote:
Originally Posted by new-Jedi
Yea, I've been meaning to do so. Now that I have some time off, I'll post it. My diet on cycle has changed some, because I wanted to simplify it.  |
My daily intake:
Breakfast:
Protein shake
8oz of Oatmeal
1 pt of Semi skimmed milk
1 glass of orange juice
3oz of grapes
Protein 47, Carbs 219, Fat 20, Total calories 1270
Mid Morning:
10oz of whole wheat bread
4oz of cheese(12% fat)
1 pt of milk
1 banana
Protein 61, Carbs 180, Fat 20, Total calories 1150
Lunch:
8oz of brown rice
10oz of turkey
5oz of vegetables
Protein 83, Carbs 177, Fat 11, Total calories 1180
Mid Afternoon:
5 whole eggs
16oz of baked potatoes
Mixed salad
Protein 41, Carbs 110, Fat 35, Total calories 880
Evening meal:
7oz of cottage cheese
7oz of whole wheat bread
1oz of peanut butter
1 apple
1 Glass of orange juice
Protein 43, Carbs 120, Fat 18, Total calories 860
Before bed:
Protein shake
1 spoon of peanut butter
Protein 40, Carbs 7, Fat 10, Total calories 245
Daily total:
Protein 315, Carbs 813, Fat 114, Total daily calories 5585
My training routine:
Day 1:
Chest and Biceps
Bench press: 3 x 6 - 8
Incline bench press: 2 x 6 - 8
Dips(with added weight): 2 x 8 - 10
Barbell curls: 3 x 6 - 10
Dumbell curls: 2 x 6 - 10
Day 3:
Thighs
Squats: 3 x 6 - 10
Leg press: 2 x 6 - 10
Leg curls: 2 x 8 - 10
Day 5:
Shoulders and Triceps
Press behind neck: 3 x 6 - 8
Upright row: 2 x 6 - 10
Side lat raises: 2 x 8 - 10
Lying triceps press: 3 x 6 - 10
Triceps pushdowns: 2 x 8 - 10
Day 7:
Back and Calves
Chins(with added weight): 3 x 8 - 10
Lat pulldown: 2 x 8 - 10
Bent over rows: 2 x 6 - 10
Seated pulley rows: 2 x 6 - 10
Standing calf raise: 3 x 8 - 12
Seated calf raise: 2 x 8 - 12