Gonna try this, had a mate help me out writing up. plan is to run this for as long as i can, diet discipline my biggest weakness as none of my friends are even remotely interested in training and weekends are always a fail as somethings always on and meals are often missed.
ive done 3 days so far and its going good. always hungry and not tired, after a few more days ill weigh in and then adjust where needed.
1st thing in the morning – Fat burner and then 20-25 minute quick run on non training days
Meal 1 Breakfast (Straight after cardio) – 30g protein, ½ cup oats, multivitamin, 3x omega 3
Meal 2 Approx 2.5 hours later – 3 kanga bangas with 12g peanuts (about 10 or 12)
Meal 3 Approx 2.5 hours later – 1/2 cup of Brown rice,160g chicken breast or turkey, and any green vegies
Meal 4 Approx 2.5 hours later – either 3 Kanga bangas or 2 kanga bangas and 125g cottage cheese or can of tuna
Meal 5 Approx 2.5 hours later – 3/4 cup of Brown rice,160g chicken breast or turkey, and any green vegies (aim to have this about 1-1.5hr before you goto the gym)
Gym
Post WOStraight after 30g protein with 20g Dextrose or waxy maize
Meal 6 1 hr later – 125g cottage cheese, 3 kanga bangas, and any green vegies
total calories approx 2400
non training days i dont have the post WO shake.
for sanity sake 1-2 cheat meals a week after a good weights session.
330 P / 136 C / 45 F i can break each meal down more if need be.
ive done 3 days so far and its going good. always hungry and not tired, after a few more days ill weigh in and then adjust where needed.
1st thing in the morning – Fat burner and then 20-25 minute quick run on non training days
Meal 1 Breakfast (Straight after cardio) – 30g protein, ½ cup oats, multivitamin, 3x omega 3
Meal 2 Approx 2.5 hours later – 3 kanga bangas with 12g peanuts (about 10 or 12)
Meal 3 Approx 2.5 hours later – 1/2 cup of Brown rice,160g chicken breast or turkey, and any green vegies
Meal 4 Approx 2.5 hours later – either 3 Kanga bangas or 2 kanga bangas and 125g cottage cheese or can of tuna
Meal 5 Approx 2.5 hours later – 3/4 cup of Brown rice,160g chicken breast or turkey, and any green vegies (aim to have this about 1-1.5hr before you goto the gym)
Gym
Post WOStraight after 30g protein with 20g Dextrose or waxy maize
Meal 6 1 hr later – 125g cottage cheese, 3 kanga bangas, and any green vegies
total calories approx 2400
non training days i dont have the post WO shake.
for sanity sake 1-2 cheat meals a week after a good weights session.
330 P / 136 C / 45 F i can break each meal down more if need be.