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george9856
07-13-2007, 01:48 AM
hey guys,

i am 182 pounds 5'7 trying to lose 20 - 25 pounds

im gonna have a deficit of 600-800 in my diet and came up with this deit and workout plan


30 mins cardio on stationary bike at medium intensity (150 - 170 hr )
PWO 1 scoop whey
125 calories, 30g protein


BREAKFAST
3 eggs whole
307 calories
23g fat 2g carb 21g protein

LUNCH
chicken breast 250g with lettuce and brocolli
450 calories
10g fat
20g carb
69g protein

BEFORE WORKOUT1 scoop whey concentrate
125 calories, 30g protein

WORKOUT
1 hour high intensity weight lift

PWO 1 scoop whey
125 calories, 30g protein

DINNER
2 eggs
200 calories
13g fat 1g carb 14g protein

TOTAL CALORIES

1342 ( is around 600 - 800 less than my maitenance )
fat 50g carbs 20g protein 194g


plz review it kindly and give advices

cheers !!