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Use 6 egg whites, 2/3 cup oatmeal, 3 packets splenda, 2 tbl spoons of low sugar quick, 1 tbl spoons coco pwdr, a little cinnamon.

Blend it all up and panfry it. Top with sugar free syrup.

I am 5'7" and my lean body mass is 175lbs I weight about 195lbs. 130 would make me feel very small.

You must be an amazing athlete........I have never heard such garbage.....I am cutting....so far lost 5% and put on about 4-5lbs of muscle.

Bump again....someone give me some solid advice or I am going to start punching your computers.

Good stuff......worth the money

bump

I didn't want to drop the calories too low in order to maintain muscle. I think thats only about 1800-2000 calories. This diet is from a nutrionist who says to keep all fats below 20%....he divides...

BSN.....Atro Phex is great.

I am 5'7" 2001bs 12.5% and around 175 lean mass. I am trying to get more ripped. My routine is:

breakfast: protein pancake...6 egg whites and 1/2 cup oats
mid: protein pancake 6 whites and 1/3...

Isopure cookies and cream is great

I lost plenty of fat eating instant oats. Just fit it into your macros and don't sweat it.

I fixed it......accidently hit enter.

Chocolate Pancake:

4-6 egg whites
1/3 cup oatmeal
1tbsp cinnamon
1tbsp cocoa powder
dash of vanilla extract
2 tbsp nesquick chocolate no sugar added powder
3 packets splenda

I think you should eat 2 pop tarts every 3 hours and maybe four after you workout. Don't eat anything else, drink plenty of water, and you should be jacked in 12 weeks.

I think pw carbs are over rated.....I lost a good amount of weight doing keto and all I had after workouts was a whey shake no carbs. but pw is probably the best time to have them if any.

This sounds about right to me....whats a sample day of your diet look like?

Yeah its time to cut out the cheat meals........Archduke what are you eating to get 2500 calories and only 90grams of carbs?

I thought with my carbs being so low my fat should stay high as long as its healthy fat.

I used to be 230 lbs leaned down to 185 then fell off and now...I am 5'7" 200lbs 20% bodyfat with 161lbs lean mass......I eat pretty clean until friday night and all day saturday...lift three times a...

I'm serious........I have been eating 1700 cals so long I think my body may be begging for more calories.....Lately though I usually end up eating like **** friday night and saturday all day....I am...