Originally Posted by tyza23
here is what I'm looking at starting on the 1st let me know what you guys think.
Prime/Anabolic Pump/Powerfull clean bulk stack
Start date - 9/1/2008
End date - 11/30/2008
Starting Weight - 195 around 15% bf
End Goal Weight 210 with 11% bf or less
Starting Calories - 3700/day - 25900/week
Macro Break Down -
40% protein - 1480 - 370
40% carbs - 1480 - 370
20% fat - 740 - 82
Nutrition numbers look good. YOu may want to lower calories in order to recomp completely... perhaps down to 3200 or so.
Lifting Schedule
Monday- Chest
Tuesday - Legs
Wednesday - Back
Thursday - Off
Friday - Arms
Saturday - Shoulders
Sunday - Off/45 mins light cardio
7 Meals a day
Wake up - 8 AM
Take - Anabolic Pump, Prime
Take Prime at 8:30 AM with your meal.
830AM - Breakfast
80g Oatmeal - 10p, 56c, 6f
45g Whey - 38p, 3c, 2f
3 pills - CLA, SESA, FISH
Totals -
48p, 59c, 11f
Good
930AM Take- Powerfull
10AM - Workout
11AM - Meal 2 PWO Shake-
60g Glycomaize - 60c
60g Whey - 48p, 4c, 2f
Totals -
48p, 64c, 2f
Excellent
1130 - Anabolic Pump, Prime
Take Prime right with your meal.
12 Meal 3 -
6oz Chicken Breast - 56p, 4f
250g Brown Rice - 8p, 60c, 4f
3 pills - 3f
Excellent.
Totals
54p, 60c, 11f
230 PM - Meal 4
Pbar - 30p, 42c, 21f
45g whey - 36p, 3c, 2f
20g Oats - 2p, 14c, 1f
Totals -
66p, 59c, 24f
5PM - Meal 5
6oz Chicken Breast - 42p, 4f
250g Brown Rice - 8p, 60c, 4f
3 pills - 3f
Totals
50p, 60c, 11f
7PM - Anabolic Pump, Prime
Take Prime with your meal.
730PM - Meal 6
6oz Chicken Breast - 42p, 4f
250g Brown Rice - 8p, 60c, 4f
Totals
50p, 60c, 9f
Excellent.
10PM - Meal 7
60g Casein Protein - 45p, 4c, 2f
70g Broc - 5c
16g peanuts - 4p, 8f
3 pills - 3f
Totals - 49p, 9c, 13f
Grand Totals - p - 365, c - 371, f - 81
Total Cals - 3673/day, 25711/week
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