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sharisimo
06-11-2010, 12:38 AM
Hi. I'm 22 yrs old. 180 cm / 71 kg. I used to weight 88 kg's and was kinda fat for the whole my life. Then 9 months ago i decided to change everything.. I train 5 days a week and doing a cardio session 4 times a week for 20 min after my workout. Also i do AB ripper x 3 times a week.. I really want to get a six pack.. And this is my diet.. Need comments/advice from experienced lifters.. Thnx..

meal 1 kcal protein carbs fat
100 g oatmeal 350 14 56 7,5
5 eggs (2 yolksi) 192 24 0 5
apple 77 0 21 0
skim milk 200 ml 106 5,8 9,4 5

meal 2
140 gr canned tuna 154 36,4 0 0
3 slices of bread with grain 303 14,4 44,4 7,5
1 tbsp peanut butter 116 6 2,4 9,2
grapefruit 52 1 13 0

meal 3
155 gr northern pike fillet (fish) 175 38 0 1
100 gr buckwheat 349 12,6 69,3 3,1
tomato 27 1 5 0.4
banana 89 4 20 0

meal 4
150 g chicken breast 165 35 0 1,8
30 ml olive oil 248 0 0 28
salad+cucumber 38 2,2 7,6 0,4

meal 5
0,5% fat cottage cheese+25 353,1 41,08 20 14
almonds+cinamon

meal 6
7% fat cottage cheese 181 26 2,7 7

TOTAL 2975,1 261,48 270,8 89,5


Drinking 5-6l of water/day