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Breakfast
100g Oats dry weight
1 banana
200ml skimmed milk
The complex carbs in the oats provide slow release energy while the simple carbs in the banana are quick release. With milk the price between non organic and organic milk isn’t much, go for organic milk if you can, porridge is good for mass building as well as good for dieting. To diet then eliminate the milk and drop the quantity of oats.
Mid Morning Meal
100g Turkey Breast Mince
150g White Rice
Spices to suit – things that will raise my metabolic rate like chilli powder, cayenne pepper etc.
White rice digests quite quick so I shouldn’t be stuffed by the time lunch rolls around, this will help with mass building.
Lunch
100g Chicken Breast
100g Brown Rice
100g Mixed Vegetables
Tomatoes
One pot meal – chicken and tomato rice, easy to prep and can batch cook these bad boys.
Pre Workout
1 Scoop whey protein
60g maltodextrin
5g BCAAs
High GI carbs for fuel – will slowly cut out closer to the comp
Post Workout 1
1 Scoop whey protein
60g maltodextrin
5g BCAAs
High GI carbs to aid recovery and protein synthesis (mass building)
Post Workout 2
1 Scoop whey protein
75g instant oats
5 BCAAs
Instant Oats to get a different carb source 1 hour after the workout. Again will wean off the powder carbs (instant oats and maltodextrin) closer to competition. I can cut these out quite easily without having a dramatic effect on my hunger levels.
Dinner
100g Turkey Breast
1 Sweet Potato
100g mixed vegetables
Getting fibre in my diet will help keep me fuller for longer, the mixed vegetables are however much I feel like to be honest, they’re “free” food as far as I’m concerned.
Pre Bed Snack
1 Avacado
1 can Tuna in Brine
+halve liter mager melk
Ik ben van plan dit te gebruiken in een kuurtje:
1-8 test prop 150mg eod
1-7 nnp 150mg eod
1-8 25mg proviron ed
8-12 20mg nolve ed.
8-14 25mg ostarine ed.
Verder weeg ik 83kg met een lengte van 1m78.
ik zou mijn % willen houden op 10.
Suggesties?
100g Oats dry weight
1 banana
200ml skimmed milk
The complex carbs in the oats provide slow release energy while the simple carbs in the banana are quick release. With milk the price between non organic and organic milk isn’t much, go for organic milk if you can, porridge is good for mass building as well as good for dieting. To diet then eliminate the milk and drop the quantity of oats.
Mid Morning Meal
100g Turkey Breast Mince
150g White Rice
Spices to suit – things that will raise my metabolic rate like chilli powder, cayenne pepper etc.
White rice digests quite quick so I shouldn’t be stuffed by the time lunch rolls around, this will help with mass building.
Lunch
100g Chicken Breast
100g Brown Rice
100g Mixed Vegetables
Tomatoes
One pot meal – chicken and tomato rice, easy to prep and can batch cook these bad boys.
Pre Workout
1 Scoop whey protein
60g maltodextrin
5g BCAAs
High GI carbs for fuel – will slowly cut out closer to the comp
Post Workout 1
1 Scoop whey protein
60g maltodextrin
5g BCAAs
High GI carbs to aid recovery and protein synthesis (mass building)
Post Workout 2
1 Scoop whey protein
75g instant oats
5 BCAAs
Instant Oats to get a different carb source 1 hour after the workout. Again will wean off the powder carbs (instant oats and maltodextrin) closer to competition. I can cut these out quite easily without having a dramatic effect on my hunger levels.
Dinner
100g Turkey Breast
1 Sweet Potato
100g mixed vegetables
Getting fibre in my diet will help keep me fuller for longer, the mixed vegetables are however much I feel like to be honest, they’re “free” food as far as I’m concerned.
Pre Bed Snack
1 Avacado
1 can Tuna in Brine
+halve liter mager melk
Ik ben van plan dit te gebruiken in een kuurtje:
1-8 test prop 150mg eod
1-7 nnp 150mg eod
1-8 25mg proviron ed
8-12 20mg nolve ed.
8-14 25mg ostarine ed.
Verder weeg ik 83kg met een lengte van 1m78.
ik zou mijn % willen houden op 10.
Suggesties?
Comment