bulk / add mass upto 188 lbs lean
Was 75kg under 10% bf. not trained consistently for 3 years.
5'10- 145lbs - * *15% bf
Play football once weekly (Sunday)
Not desk bound work & not as extreme as *manual labor
Work late afternoon to late evening: 12 to 8 ( flexible )
Sleep*1am to 7.30am
Can exercise in weekday morning & weekend anytime
Microwave available at work + can eat snacks while at work anytime
Lunch usually 3, 4 or 5 ( im flexible )
Slight Lower back issues
Halal food only
heres what i have calculated so far: 3500 cals = 43 p .32 c .25 f
Listed in carbs, protein, fats
*Op Nutirion 3 shakes 2 scoops; 144g P / 18g C of my above intake- creatine & multi vits
Foods I like:
Chicken peri peri, jacket potato, beans, brown bread, pasta, tuna, chappati, lamb curry, veg curries, porridge, nuts, argentinian steak, chips, pizza, chicken tikka.fruit. Yogurt. Eggs. Milk. Rice. Olive oil. Dates.
Eat out mostly:
Usually eat at Nandos, RICE, subway, dixies chicken, chunky chicken - chicken wraps. No fried chicken.
Mutant mass weight gainer
CNP vanilla pro peptides
Animal pack vits
Exercise: (4 day split)
Mon- abs+ back + tri's
Wed- legs: quads + hams + calves
Thur- shoulders + bi's
Fri-abs+ chest + tri's*
Any amendments to macros?
I'll be putting together a staple diet; I eat relatively healthy.
Recommended foods/meals/snacks if staple meal unavailable, given above macro?
Expected weight gain 25-30 lbs by jan 2013
Guidance on how to read food labels? What's healthy or not regarding labels?
Thread: Macros diet plan