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1/2 cup of egg white
2 whole egg
1/2 cup of WW flour

mix it well, add water if neceesary
Put some PB and banana if you want ;)

I suggest that you put the majority of your carbs before your workout so you will have a lot of energy for your workout

People on macdow don't overtrian? their leg and chest because they do it every day ?

I will try the 5x5 routine but, i was thinking, if i'm squatting every and doing bench press 2 times a week will i overtrain my legs and my chest

So you think you cant get 1g of protein by pound of your weight? Sorry to announce that to you but even "dirty food" have protein

Just enjoy your vacation, and anyway you will eat in your vacation so why will you lose muscle?

Good, today i will try 3 large meal, of 1000 cals each, instead of my 6 meal, and i will see how i feel ;)

On your bulk you also eat only one meal:p

You can eat only one meal if you want it's all about the total calories intake. Today i had 3 meals of 1000 cals each.

Minimal muscle lost= 1-1.5g of protein per pound and a small deficit of calories(the type of food doesn't matter) as long as you have enough protein and some good fats

It is not because you don't eat "clean" that you're gettin fat it' because you don't know how many cals you consume so you can be way over your maintenance and this will make you fat, nothing else.

Take a look at the Unofficial Guide of Fast Food ;)

My favorite breakfast (pancake)

0.5 cup of egg white
1 whole egg
0.5 cup or WW flour
and add a little bit of water for the texture
I also fill it with PB and Banana

1. Maybe your slow digesting carbs have a lot of fiber and that's what make the jittey agitated feeling

2. Why do you need a fast digesting carbs after your workout ?

It doesn't matter cause it's all about the saturation of your muscle

Thanks I found the answer.

Because I think I will get tired to do this if i'm always planning what i will eat for the next day.

I think that it doesn't matter as long as you have 1g-1.5g of protein by pound of your weight, and it fit in your macros. So i suggest to have the majority of your protein with whole food and having...

I want to know if everybody here count is calorie with fitday or whatevever, and enter the food that you will eat one day before.

THanks