Myself (want to add 6 to 8lb of lean muscle and keepl speed)
218lbs lean workout 10 times or more a week and lots of cardio.
40mg anavar daily, 200mg test week, 200mg deca for joints
2600 calories
1300 from protein
780 from low glycemic carbs
520 from fat
So
Protein 325g
Carb 195g
Fat 65g
Now 2600 is. Maintenance so sustain myself bujt does not include all the workouts.....i want to add to this if needed to get calories higher but try and retain lean mass and increase it while keeping most of the fat at bay..
Wife's chart looks like this
(She wants to shed excess weight on belly and add l ean muscle)
140lbs extremely athletic works out 5 to 7 times a week.
10mg anavar daily
1680 calories
840 from protein
504 from carbs
336 from fat
210g protein
126g carbs
42g fat
So both diets reflect a maintenance calorie count and hers should be a deficit when working out is added which is 5 to 7 times a week...
It's a 50/30/20 split.....
Right now I average 3k+ a day and depending on how many Larry and lennys cookies I eat I offset my protein...I have a fast metabolism and alot of cardio so I have been pretty relaxed on my diet.. I'll go up to 4k a few weeks out before an event to pack in everyrhi n then cut let week before for speed....
My diet is pretty piss poor sometimes, pop tarts, cookies, tons of almond butter, mms, chocate milk.....
I want to give it a real shot and see what happens..worst case is I'll go back to my now diet.
Reply With Quote
Bookmarks