My ultimate 7 weeks!!!!

[cooldude_1981]

I found this wonderful website and i have been surfing forum for quite some time. i am glad to see people helping each other out to reach their goals. i have decided to join this forum and be part of it.

Well 12 months ago i was 255 pounds @ 35-40% bodyfat. I did not knew anything about diet and excercise. i tried basically everything and finally am on the right track. i am now 176 at 15.80% bodyfat. Due to my mistakes i lost lot of mass. I have learned from my mistakes. i have decided to cut the last few pounds be ultra lean for the first time in my life.

my new goal is 8-10% bf at 176 pounds in seven weeks.

i will update this thread every week.

Starting week
-------------
weight 176 pounds
bf- 15.8%
illac measurement - 15mm.

Diet
----
zig-zag diet
3 days low carb - 2450 cals - 40-40-20
1 day high carb - 2750 cals - 50-30-20

Excercise plan
----------------
Sunday is day off.
Weight training - 3 days a week( Tuesday, thursday, saturday )

Tuesday( chest, shoulders,triceps)- calories i burn 500
---------------------------------------
1 warmup set (incline bench press)- 12 reps
incline bench press - 4*10
flat dumbell flyes 4*10
dumbell side lateral raises 4*10
tricep pushdowns 4*10
crunches 2* 30
reverse crunches 2*30

Thursday(legs) calories i burn 600
-----------------
1 warmup set (squat)- 12 reps
squats - 4*10
Leg extention - 4*10
Stiff legged deadlifts - 4*10
hamstring curls - 4*10
calves - 4*10(only if i feel like it )

Saturday(Back,Biceps) calories i burn 500
-------------------------
1 warmup set(bentover rows) - 12 reps
Bentover row- 4*10(2 sets overhand and 2 sets underhand)
Lat pull down - 4*10
bicep curls - 4*10
crunches 2* 30
reverse crunches 2*30

Cardio - six days a week

(Monday, wednesday,friday)
1 hour - calories i burn 1100-1150 (treadmill, cross trainer, cycling)

(Tuesday,thursday,saturday)
30 minutes - calories i burn 500-600 (treadmill, cross trainer, cycling)

supplements-
multivitamin/mineral supplement
whey protein concentrate powder
ephedrine 8mg with strong cofee(2 teaspoons nescafe)hehe before cardio

Alright that's it and now lets see if i can do it. i will appreciate any suggestions or advice.

Have fun always

[nithos]

Post your diet. That is the most important part.

Trying to Gain 12 pounds of lean muscle mass while dropping 12 pounds of fat in 7 weeks, may not be the best mindset. I would have your goal be 163 at 10% bf at the 7 week mark. Then do a clean bulk for 4-5 months back up to 176 at 10%.

[randikajamai]

i dont know man, seems to me that ur doin a little too much cardio... i would do 30 minutes all 5 days and lift more.

[cooldude_1981]

here we go nithos: My diet plan
--------------------------------

Diet Plan (zig-zag dieting)
-----------
2450 - 250 grams carbs - 1000 cals
200 grams protein - 800 cals
72 grams fats - 650 cals

2750 - 325 carbs - 1300 cals
200 grams protein - 800 cals
72 grams fats - 650 cals

Plan 3 days 2450 calories
-------------------------

Pre workout meal 1
45 grams dextrose(5 heaped scoops of teaspoons)
1 scoops whey protein (30 grams)

Post workout meal 2
45 grams dextrose(5 heaped scoops of teaspoons)
1 scoops whey protein (30 grams)

Meal 3
1 Cup cooked Oatmeal(50 grams)
500 ml Milk 1 palm walnuts
5 egg whites(1 whole egg)

Meal 4
2 wholemeal wheat bread
1 bowl veggies
5 egg whites

Meal 5
1 cup cooked oatmeal(50 grams)
5 egg whites

Meal 6
2 wholemeal wheat bread
1 bowl veggies
5 egg whites

rules - any day i have fish in meal 3 and 5 i take eggs out.

water - 3-6 liters

Plan for every 4th day 2750 calories
--------------------------------
eat 300 more calories in carbs and fats
1.e.ice creme, extra dextrose(around 10 spoons post or pre workout), fruits.

Randikajamai - Mate i know i am doing lots of cardio but i beleive that is what it takes to burn calories to get lean as long as i am not losing muscle.This is just for seven weeks. If i dont get results i might consider swapping short cardio sessions with high rep weight training.

Thanks for replying anyways

Have fun always

[Madevilz]

Supplement yourself in EFAs, unless you have fish everyday.

[skelooth]

Well 12 months ago i was 255 pounds @ 35-40% bodyfat. . . . i am now 176 at 15.80% bodyfat.

That is freaking AWESOME man

[cooldude_1981]

madevilz mate i eat i generally eat 125-250 grams every other day. good advice anyway. Also my diet has walnuts which are rich in polyunsaturated oils.

[cooldude_1981]

100-250 grams of steamed salmon.

[cooldude_1981]

Alright here we go:

Had a slow week pigged out on couple of days.

Total body weight - 176
Fat percentage - 15.40%
total progress - lost .4% bodyfat this week.
fat weight - 27.10
LBM - 148.89
change in LBM - +0.7
Change in fat mass - -0.7

Superillac measurement - 14.5
Changes in pic - not checked yet.

Comments - i am going to diet strict this week.
My excercise routine will be same.
Might add some dairy foods on high carb days.

[shai1]

try some green tea extract for the extra push

[cooldude_1981]

Green tea is not available to me here. But i drink some herbal tea occasionally when i feel hungry after meals and they do lower hunger pangs until next meal.

Have fun always

[shai1]

buy it from bodybuilders

[nithos]

Use ground oats in your PreWO shake, rather than dextrose.

I am assuming meal 5 is 60-90 minutes prior to your evening cardio. Otherwise, you might want to move the oats out of this meal.

I wouldn't suggest eating 4+ slices of bread on a daily basis. Try to limit yourself to 2 every other day, maybe. Yams, brown rice, beans, etc. make good carb substitues.

On your "Up" days, don't get your extra calories from sugars (ice cream, dextrose).

[cooldude_1981]

Shai1 do you mean from bodybuildng.com. Unfortunately i am not going to buy any stuff from them. i ordered a caliper from them and i never received it.

nithos bro some good advice there mate thanks.

Well i used to have oats before but lately i got bored with that and u see i stop eating by 6 or 7pm the day before and in the morning i just need something quick and hit the gym. i have been doing it for two weeks now and it did not make much of a diffrence slowing fat loss.

Umm yeah on my carb up days i am considering to add some dairy and some exra vegetables(spinach and brocolli).

And yeah i measured some pics toay and hell yeah there is definitely some fat loss happening at my lower back and around rib cage & lats area.

Have fun always

[AceRx]

Hey man-

First off, your weight loss is very commendable. GREAT JOB!!!

Do you have any before/after pics or any pics at all? Keep up the good work and keep us posted!!

[SickBastard]

Great motivation with your weight loss #'s.....Please make sure you keep us updated because I am looking foward to hearing about your progress each week. I am about to start a weight lose blitz myself.

[cooldude_1981]

yeah sure brothers i will try my best to keep posting and update the thread with all my changes in diet and excercise.

About the pics yeah i do have em. But i'll post them once i finish this cycle and get my goal.

Have fun always

[cooldude_1981]

Week 3
-------
I am posting results a day before this week. i usually do it on monday mornings but i will check my progress from sundays now on. Well the reason being i just received my caliper from bodybuilding.com after three long months. i did a three point test today. Well anyways here we go...

I guess i had a fantastic week.

Total body weight - 173.8
Fat percentage - 14.18%
fat weight - 24.64
LBM - 149.155

Well i am not calculating progress this week as i did three point test and am posting results a day before. Anyways i checked my pics and i can clearly see i made a great progress. This week i saw few changes in mirror as well. A vein is shooting from my left quad towards my obliques. A vein is starting to climb my bicep. I can see my tricep fully when i flex.

Intersting thing this week is my progress over time. i was 21.68% bodyfat on jan 24 2005 and i lost around 7.5% until now which means i am losing bodyfat at around 1% every 2 weeks. Moreover i am progressing.

Superillac measurement - 14.25
Tricep measurement - 18
Thigh measurement - 18

Changes in pic - lost fat from rib area and lower back area.

[cooldude_1981]

week 3 update
---------------
Whoops i got late updating the log. i was busy. well this is what i did in week 3.

6 days cardio - Monday,Wednesday,Friday - 1 hour - high intensity
Tuesday,Thursday,saturday - 40-45 minutes - moderate intensity

-> cardio is done on empty stomach early mornings.

3 days weight training - Tuesday,Thursday,saturday

->Made some Changes to Weight training routines. I did strength training on tuesday and saturday.

Tuesday
Chest,Shoulders,Triceps
-----------------------
incline bench press 5 sets * 6
Pec deck flyes 5 * 6
dumbell side lateral raises 5 * 6
tricep pushdowns - 5 * 8
crunches 4 * 34

Thursday
Legs(No changes just increased rep)
-------------------------------------
squats- 50kg- 4*13
leg extention - 4*13

hamstring curl- 4*13
stiff legged deadlifts- 4*13

1 warm up set 12 reps

rest 2-3 minutes

Friday
Back,Biceps,Abs
----------------
Overhand bent over rows - 5 *6
one hand dumbell rows - 5*6
Lat pulldowns - 5*6
Bicep curl - 5* 6
Crunches - 4*34

Supplements- I got some pure green Tea and used it. The first time i drank it it was horrible.But got used to it now.
it is strong stuff. well i am just using it for the sake of strong antioxidents. i will do some research on it. Perhaps u guys can tell me how it helps losing fat.
My friend at gym gave me a bottle of prolab cutsII with chromium. so I started taking 2 caps before tuesday/thursday/saturday cardio sessions and weight training sessions. It helped me before weight training sessions as i had a little more energy. By the way i am just using it coz i got it for free and i don't beleive in the product at the moment. Well who cares......
Also bumped ephedrine to 15mg tab with 2.5 teaspoons of coffee powder on monday/wednesday/friday. This definetly works. I just take it as it makes breathing a lot easier when doing cardio at high intensity and we all know its fat burning effects and anti catabolic properties.
i also took 800 iu of vitamin E and 500 mg vitamin c everyday. Just for precaution as i increased cardio a lot.

Thoughts:-
Well i know its cardio to maximum but its final weeks for me and i just had a gut feeling that i can get better results burning few more calories.
I only plan to do it for four more weeks for maximum fat loss.
Strenght was fine.
Legs were a bit sore through out the week.

I will post my results tomorrow. I hope i did not loose muscle except fat.
Any guesses.....???

[A.FreeRadical]

i am now 176 at 15.80% bodyfat. Due to my mistakes i lost lot of mass. I have learned from my mistakes. i have decided to cut the last few pounds be ultra lean for the first time in my life.

my new goal is 8-10% bf at 176 pounds in seven weeks.

i will update this thread every week.

Starting week
-------------
weight 176 pounds
bf- 15.8%

To get to 10% bodyfat and stay at 176 lbs, you will have to gain 1 lb of muscle and lose 1 lbs of fat every week for 10 weeks. Gaining 10 lb of muscle in 10 weeks seems impossible to me. I suppose there are a few people who could do this, but not many.

If it has to be 7 weeks, then I would suggest that you lose 2 lbs of fat per week and try to keep your muscle. You will then and end up at 162 lbs at about 9%. Of course, the closer you get to goal, the more difficult it becomes to lose fat.

*
aA.FreeRadical a
Visit my plan for 8% bf http://forum.bodybuilding.com/showthread.php?t=382697

[cooldude_1981]

here we go:

superillac-13
thigh-16.5
tricep-15

weight -173.8 pounds
bodyfat-12.5

fat pounds - 21.75
Lbm-152.075

great progress this week. Well not 100% accurate i guess but did made some progress. Could see changes in mirror. very happy and satisfied.

[cooldude_1981]

This is what i found out:-

Pro's
-----
increases metabolic rate
powerful antioxidants
immune modulators
has effect on thermogenesis
synergistic with other thermogenic compounds
may induce blood pressure
prevent cancer
lower LDL cholestrol and elevates HDL cholestrol
control blood sugar
could prevent lean muscle mass while burning fat
most people report a definite fat loss benefit.

con's
-----
research shows it lowers leptin levels.
lowers several anabolic harmones in animals such as testosterone
research shows in animals mice receiving green tea ate far less and gained less weight
drinking a high amounts upto 20 cups a day may cause insomnia coz of caffeine.
Could thin the blood and increase the blood clotting times.
Green tea contains flouride a known T3 suppressant.


Ummm i will give it a try in my cycle and hopefully it will gimme good results.

[cooldude_1981]

Week 4
---------
Ahhh life is weird!!!!
Well brothers i had a setback.

I was sick this monday and could not excercise.
No no thats not it.
Well come tuesday i did my morning cardio did my evening workout.
Was goin back home and boom and had a terrible accident with a car. i was on my bike. i had a ligament injury in my feet. Had 15 stiches on my arms. lots of bruises and swelling. i still consider myself lucky to be alive. Well i gotta take some rest and some time off. i think i gotta take this week off for sure and access things from there.
This week i will try and maintain balanced meals. get lots of rest and back with vengence oucccccccccccccccccccccchhhhhhhhhh!!!! sorry my hand is hurting a little bit. hehe
So everyone until next week i am off. Wish me luck.

[cooldude_1981]

Alright brothers!! i am fully recuparated now and because of my good eating habits i did not regain too much fat.I started cutting cycle couple of weeks ago. i have approximately lost 3.3 pounds of fat successfully. i am now at 14.05% body fat. lost approximately 1.75% bodyfat in two weeks. i am zig-zagging and carb cycling calories. i am doing 6 cardio sessions 35 minutes and 4 days weight training. 2 days are high reps and 2 days are moderate-heavy weights.

i am really busy these days studying. i will keep posting whenever i get time.

Yeah i used prolab cuts2 with chromium. i suspect any great lipolytic qualities in its formula but anyways whocares. It kinda gives me boost pre weight training workout and acts as a mild dirutic i suppose. i am also supplementing with some zinc,chromium,calcium,folic acid,vitamin E and C capsules.

A little feedback on my diet.
As i started carb cyling (never did it before) it was really difficuilt for me the first week. i felt sluggish at times. Week 2 it improved and amazing but i did not felt much hunger at times and even could not finish my salads at times.

And yeah i do two refeeds in a week i.e. thursday and sunday. calories are eaten at maintainance low Gi complex carbs mainly oats and brown rice.

Alright catch you brothers later....

[cooldude_1981]

Thought i should post my diet and workout routine so that it might be useful to someone. here is a sample list of diet and workout routines i followed since the last two weeks.

Diet on low carb days
---------------------
carbs-160-26.5%
protein-311.5-46%
fats-84-28.5%

approx 2647
post workout meal 6.45
----------------------
11/2 spoons of flax oil-170 cals - 19grams of fat
11/2 scoop whey protein (30 grams) - 187.5 cals - 33g protein , 10.5g carbs , 1.5g fat

Meal 2 8.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
10 egg whites - 174 cals - 34g protein, 0g carbs, 5g fats
2 tblspns flax seeds- 95 cals - protein -3.8g carbs-6.65g fats - 6.5g fiber -5.41g

Meal 3 11.00
------------
1/2 Cup Oats(35 grams dried) - 125 cals - 21g carbs, 3.25p, 2.75g-fats fiber-3g
3 cups boiled cauliflower - 90 cals protein-6g carbs-15g fat-1.5g 10g-fiber
5 egg whites - 87 cals p-17.5g c-0g f-2.5g
125 grams boneless chicken - 210 calories - 39g protein, 0g carbs, 6 g fats

Meal 4 2.00
-----------
250 grams boneless chicken - 420 calories - 78g protein, 0g carbs, 12 g fats
2 cups boiled spinach - 83 cals protein - 9g carbs-10g fat-1g 8.5g- fiber
salad- 2 tomatoes 1 cup-38 cals p-1.5 c-7 f-.5 fiber-1.5
2 onions 1 cup - 60 cals p-1 c-13 f-.25 fiber - 2.88g
3 carrots-1 cup - 52 cals p-1 c-12.5 f-.5 fiber-3.66
1/2 tblspoon olive oil f-7.75.
total- 220 cals p-3.5 c- 32.5 f-9 fiber-8.04

Meal 5 5.00
-----------
3 cups boiled cauliflower - 90 cals protein-6g carbs-15g fat-1.5g 10g-fiber
salad- 2 tomatoes 1 cup-38 cals p-1.5 c-7 f-.5 fiber-1.5
2 onions 1 cup - 60 cals p-1 c-13 f-.25 fiber - 2.88g
3 carrots-1 cup - 52 cals p-1 c-12.5 f-.5 fiber-3.66
total- 150 cals p-3.5 c- 32.5 f-1.25 fiber-8.04
125 grams boneless chicken - 210 calories - 39g protein, 0g carbs, 6 g fats

Meal 7 7.00
-----------
10 egg whites - 174 cals - 34g protein, 0g carbs, 5g fats

High carb days
--------------
carbs-409-50%
protein-212-30%
fats-47-20%

Approx 3150

post workout meal 1 5.45
----------------------
33.75 grams dextrose(3.75 heaped scoops of teaspoons) - 135 cals - 33.75g carbs
.75 scoop whey protein (22.5 grams) - 93.75 cals - 16.5g protein , 5.25g carbs , .75g fat
choclate
sweet
Meal 2 7.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
250 ml milk - 125 cals - 16.25 carbs 11.25 protein 1.75 fats

Meal 3 9.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
250 ml milk - 125 cals - 16.25 carbs 11.25 protein 1.75 fats

Meal 3 11.00
------------
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75
5 egg whites - 81.25 cals p-17.5 c-0 f-1.25
1 tomato
1 onion

Meal 4 2.00
-----------
250 grams boneless chicken - 420 calories - 78g protein, 0g carbs, 12 g fats
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75

post workout meal 5 5.00
----------------------
33.75 grams dextrose(3.75 heaped scoops of teaspoons) - 135 cals - 33.75g carbs
.75 scoop whey protein (22.5 grams) - 93.75 cals - 16.5g protein , 5.25g carbs , .75g fat

Meal 6 6.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
5 egg whites - 81.25 cals p-17.5 c-0 f-1.25

meal 7 8.00
------------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
icecream


I am not too pedantic. i do make suttle changes like eating diffrent vegetables but generally stay in these calorie limits.

Workout routine
----------------
Monday
chest/shoulder/triceps/abs
--------------------------
1. Flat Bench Press: barbell (chest)
2. pec deck flye machine (chest)
3. machine overhead press (shoulders)
4. Dumbbell side lateral raise (shoulders)
5. Tricep Pushdown (triceps)
6. Overhead tricep extension with dumbbell (triceps)
7. Crunches (abs)
8. Reverse Crunches (abs)

All excercises -3 sets- 12-15 reps

Tuesday
Legs, Back, Biceps, calves
---------------------------
1. Leg Press machine (quads)
2. Squats (quads)
3. Hack squats (hamstrings)
4. Deadlifts (lower back/hamstrings)
5. lat pulldowns (lats/upper back)
6. Seated Cable Rows (lats)
7. Barbell curl (biceps)
8. Seated alternating dumbbell curl (biceps)
9. Standing Calf Machine (calves)
10.Seated Calf Machine (calves)

3 sets - 12-15 reps
Calves 2 sets- 50 reps

Wednesday
Cardio 35 minutes

Thursday
chest/shoulder/triceps/abs
--------------------------
1. Flat Bench Press: barbell (chest)
2. pec deck flye machine (chest)
3. machine overhead press (shoulders)
4. Dumbbell side lateral raise (shoulders)
5. Tricep Pushdown (triceps)
6. Overhead tricep extension with dumbbell (triceps)
7. Crunches (abs)
8. Reverse Crunches (abs)

All excercises -3 sets- 8-10 reps

Friday
------
cardio 35 minutes

saturday
---------
Legs, Back, Biceps, calves
---------------------------
1. Leg Press machine (quads)
2. Squats (quads)
3. Hack squats (hamstrings)
4. Deadlifts (lower back/hamstrings)
5. lat pulldowns (lats/upper back)
6. Seated Cable Rows (lats)
7. Barbell curl (biceps)
8. Seated alternating dumbbell curl (biceps)
9. Standing Calf Machine (calves)
10.Seated Calf Machine (calves)

3 sets - 10-12 reps

This workout routine is the new and i used to weight train 3 times per week during the weeks 1 and 2 and now i have reduced cardio and increased weight training both high and moderate reps for the next few weeks.

[cooldude_1981]

Hey brothers,

Ahh i feel so stuffed this week.

low on energy and lethargy
complete loss of enthusiasm
Decreased performance
moodiness, irritability or lack of concentration
shoulder pain
bloody heavy legs - fatigue

Well i guess i am training really hard anyways i suspect i am overtraining so i am gonna take three to seven days off next week and resume training. i will postmy results on sunday for his week. i hope this will be enough time for my CNS system and body to recover.

[CNUcatcher9]

Maintain your diet and don't take too much time off, 3 days sounds good. Remember why you're doing it, and don't lose your motivation. Keep us posted. Good luck.

[cooldude_1981]

Thanks CNUcatcher9 for the motivation. Yeah i guess i should be alright taking two or three days off. Today it was most difficuilt day of the week. Morning high intensity cardio and heavy leg day and i had to drink couple of strong cups of coffee before my workouts to get through the workouts. It really helped actually i had great workouts because of caffeine buzz. I had coffee after a long long time. Maybe it is the right time to use some energy boosting supplements. I guess my leptin levels are really low and that is what is making my life hard. Anyways i should be alright in few days of eating carbs and resting. i will post my result tomorrrow. i hope i had a good week.

Alright time to hit cold shower.

cheers. catch ya guys tomorrow.

[cooldude_1981]

alright i hit a plateau. No progress this week.

I guess this is because of overtraining.
I also had a bad carb up this week on thursday.

Alright i guess i guess it is time to change things a little bit.

i am going to take three days off training.
new workout plan.
Better diet plan.

i will post my new workout routine and diet plan later today or tomorrow.

[cooldude_1981]

Alright i gave a thought and i made changes to my refeeds which i guess stuffed my fat loss efforts last week. i realised i was not eating properly and too many carbs also at bad times on the refeed days. i also had cheat meals on refeed days last week(icecreams and popcorns). Well i guess it is time my diet should be absolute perfect and no letoffs. i am reducing carbs and balancing my diet on refeed days keeping in mind i am a bit insulin senstive. Hopefully this along with some rest days should break my plateau and kickstart my fatloss. I will keep my training routine same.

Hey i forgot my cousin will be visiting us next week. he lives in u.s and he asked me if i wanted anything. well i am thinking to getting some supplements.

Currently i am thinking of SAN tight, green tea extract, l-tyrosine, stevia, ZMA.

refeed days
------------
carbs-355-45%
protein-310-39%
fats-56-16%

calories - 3164
post workout meal 1 5.45
----------------------
.75 scoop whey protein (22.5 grams) - 93.75 cals - 16.5g protein , 5.25g carbs , .75g fat

Meal 2 7.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
250 ml milk - 125 cals - 16.25 carbs 11.25 protein 1.75 fats
5 egg whites - 81.25 cals p-17.5 c-0
1 tblspns flax seeds- 47.5 cals - protein -1.9g carbs-3.325g fats - 3.25g fiber -2.6g
Meal 3 9.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
250 ml milk - 125 cals - 16.25 carbs 11.25 protein 1.75 fats
5 egg whites - 81.25 cals p-17.5 c-0
1 tblspns flax seeds- 47.5 cals - protein -1.9g carbs-3.325g fats - 3.25g fiber -2.6g

Meal 3 11.00
------------
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75
5 egg whites - 81.25 cals p-17.5 c-0
125 grams boneless chicken - 210 calories - 37.5g protein, 0g carbs, 6 g fats

Meal 4 2.00
-----------
250 grams boneless chicken - 420 calories - 78g protein, 0g carbs, 12 g fats
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75
1 cup brown rice - 216 calories carbs-44.5 protein - 5 fats - 1.75 fiber-3.75

post workout meal 5 5.00
----------------------
.75 scoop whey protein (22.5 grams) - 93.75 cals - 16.5g protein , 5.25g carbs , .75g fat

Meal 6 6.00
-----------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
5 egg whites - 81.25 cals p-17.5 c-0
1 tblspns flax seeds- 47.5 cals - protein -1.9g carbs-3.325g fats - 3.25g fiber -2.6g

meal 7 8.00
------------
1 Cup Oats(70 grams dried) - 250 cals - 42g carbs, 7.5p, 5.5g-fats fiber-6g
5 egg whites - 81.25 cals p-17.5 c-0