Posted at July 29, 2013, 7:20 am:
hey everyone, getting ready for my first show in october..trying to nail down a good diet..current stats..29 yo, ht 5'8" weight 178 bf % 9-10 contest goal weight should be around 165-168 I am taking a 3 week superdrol cycle starting 2 days ago...from what everyone has told me is very little if No water retention, all lean gains, so I figured why not..? this may be a mistake, but I am a ecto-meso, so if i do pick up some water I can lose it easy...
as for the diet....
meal 1
4oz 99% fat free ground turkey, 3 egg whites, 1 cup whole gran cereal with 1 tsp flax seed
meal 2
3 egg whites, fish oil cap, mulit Vit.
meal 3
grilled chick breast, with green veggies
meal 4
peanut butter sandwich on 2 slice whole wheat + whey protein shake
meal 5 (pre work out meal)
4 oz. fish (grilled) with either 1 small swt. potatoe or 1/3 cup brown rice
meal 6 (post work out)
tuna with mustard, or chick breast with 1/3 c. rice and 1/3 c. veggies
meal 7
3 egg whites
meal 8 (before bed)
casien protein shake with skim milk
work out is legs,chest tris, back bis, shoulders, than legs again, at the end of the week I might hit whatever I feel i didnt really punish during the week (usually arms) I do legs 2x a week because they are my weak spot..on this diet I have been dropping about 1 lb a week, will cut out the PBJ around week 6 ...any sugg. ???
Original of the message was taken from http://forum.bodybuilding.com/
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