best way to carb cycle and to get more ripped????

[pmuscles]

I'm currently 5'6 157lb 9% body fat

I eat every 2 hours till bed time

Cardio each day training 6 days a week


Can someone write a meal plan for me

I'm trying to gain like 10lb of pure muscle and loose maybe 2 more % body fat

How much calories do i need at my weight and fat and cabrs to gain and still maintain a low % body fat

How do i carb cycle


Please write a meal plan monday to sunday

chicken - salmon - fruits - shrimp - broccoli - brown rice - eggs - oat are the food i eat mostly nothing else

thanks

[as3d]

What you're asking for us not as easy as you think. An accurate and concise meal plan can take up to 30-45 minutes to plan out, it's up to you, not us.

Here's some steps to follow:

1.Read the stickies
2.Read the stickies again
3.work out you maintenance requirements (calories / macros)
4.read some articles about training either on the supersite here, or Simplyshredded.com


One thing I will tell you though, is that you cannot efficiently gain muscle and lose bodyfat at the same time, it can be done, but it you want to reach your goals faster, I suggest you bulk /cut.

Read up son.

[pmuscles]

ok........

What you're asking for us not as easy as you think. An accurate and concise meal plan can take up to 30-45 minutes to plan out, it's up to you, not us.

Here's some steps to follow:

1.Read the stickies
2.Read the stickies again
3.work out you maintenance requirements (calories / macros)
4.read some articles about training either on the supersite here, or Simplyshredded.com


One thing I will tell you though, is that you cannot efficiently gain muscle and lose bodyfat at the same time, it can be done, but it you want to reach your goals faster, I suggest you bulk /cut.

Read up son.

[AlanAragon]

OP, you're so terribly confused I don't even know where to begin to correct you. Do as the above poster advised and read the stickies.

Thanks,

- AA

[deeAvi]

lol @ expecting someone to do all that for you. do you want us to make you the food too?

[Kahldris]

4:00am - 1tbsp of peanut butter
4:10am - Back to bed! need 8 hours for ab splitting.
6:00am - 3 hours of HIIT for ab deffinition.
9:30am - 6 egg whites 0.5kg of brocoli.
10:00am - Cup of water.
11:30am - 2 chicken breast 0.5 kg brocoli.
1:30pm - Pre workout ab maximizer protein powder.
2:30pm - Post workout ab maximizer protein powder.
5:00pm 2 chiken breast 0.5 kg brocoli.
6:00pm -Bed!


Your welcome, BRO.

[HunterCML]

4:00am - 1tbsp of peanut butter
4:10am - Back to bed! need 8 hours for ab splitting.
6:00am - 3 hours of HIIT for ab deffinition.
9:30am - 6 egg whites 0.5kg of brocoli.
10:00am - Cup of water.
11:30am - 2 chicken breast 0.5 kg brocoli.
1:30pm - Pre workout ab maximizer protein powder.
2:30pm - Post workout ab maximizer protein powder.
5:00pm 2 chiken breast 0.5 kg brocoli.
6:00pm -Bed!


Your welcome, BRO.

you're

[FuzzeWuzze]

Somehow i doubt someone got to 5'6 157 at 9% without knowing how to make a meal plan...just sayin...

[krist7]

1.read the stickies
2.find your macro intake.
3.eat 500 cals deficit while hitting your protein/fat intake with any food you like.
4.you are done.

[moneyrich]

I'm currently 5'6 157lb 9% body fat

I eat every 2 hours till bed time

Cardio each day training 6 days a week


Can someone write a meal plan for me

I'm trying to gain like 10lb of pure muscle and loose maybe 2 more % body fat

How much calories do i need at my weight and fat and cabrs to gain and still maintain a low % body fat

How do i carb cycle


Please write a meal plan monday to sunday

chicken - salmon - fruits - shrimp - broccoli - brown rice - eggs - oat are the food i eat mostly nothing else

thanks

Bro you don't need to count calories. Just make sure to eat clean every 2hours, take a protein shake with dextrose 30mins after your workout and never eat carbs past 4pm. Also remember to do 1hour cardio on an empty stomach to burn fat and always down a casien shake before bed to prevent dat dere muscle catabrolism.

[Kahldris]

Bro you don't need to count calories. Just make sure to eat clean every 2hours, take a protein shake with dextrose 30mins after your workout and never eat carbs past 4pm. Also remember to do 1hour cardio on an empty stomach to burn fat and always down a casien shake before bed to prevent dat dere muscle catabrolism.

^^^^^^ Do this with my diet plan and you will be 2% bodyfat 300 pounds in about 3 weeks.

[pmuscles]

6am 3 hours of HIIT **** my legs will break LOL

4:00am - 1tbsp of peanut butter
4:10am - Back to bed! need 8 hours for ab splitting.
6:00am - 3 hours of HIIT for ab deffinition.
9:30am - 6 egg whites 0.5kg of brocoli.
10:00am - Cup of water.
11:30am - 2 chicken breast 0.5 kg brocoli.
1:30pm - Pre workout ab maximizer protein powder.
2:30pm - Post workout ab maximizer protein powder.
5:00pm 2 chiken breast 0.5 kg brocoli.
6:00pm -Bed!


Your welcome, BRO.

[Anthony21]

OP your avatar is g4y. Sorry I had to say it lol

[FitnessBuffGURU]

carbs made me overweight ;[

[Dupidsk8ter]

ok........

Agreed... There two different actions, borderlining contradiction to one another

[dukend]

carbs made me overweight ;[

Good.

[ALEXH-]

Please write a meal plan monday to sunday

You're 30 years of age. You joined bb.com in 2003 and you still can't figure this out? You're doing it wrong.

[blitersety]

You're 30 years of age. You joined bb.com in 2003 and you still can't figure this out? You're doing it wrong.

nah, just a case of the lazies is what we have here