matts1985

im looking to get more toned, then focus more on weight gain for right now. I want what every guy wants and thats a 6 pack. I know some basics of what i should eat. 5-6 small meals per day, high fiber vegies, keep the protein coming in so i dont lose muscle mass, drink lots of water, stay away from sugars ect....But i want to know some more in depth things that can help, like a meal plan that i can stick to. Also i would like to know what to eat and when, so i can maxamize my results. right now i weigh between 155-160 eventually i wanna get up into the 180's or so. Right now i wanna focus on getting toned though.

bassmaster6262

here is my cut diet

meal 1 @ 6am
1/2 cup of oatmeal
1/4 cup of cottage cheese
4 strawberries
5 egg whites
1 egg yolk
blend all of this together if u want and cook like a pancake they taste really good

meal 2 @ 9am
protein shake
10 almonds

meal 3 @ 12
3/4 cup of brown rice or 6 oz of sweet potato
6 oz can of tuna or 8 oz of chicken
2 cups of salad w/ 2 tablespoons of ving. dressing

meal 4 @ 3
protein shake
10 almonds

meal 5 @ 6
8 oz of chicken
2 cups of veggies (steamed or boiled)

meal 6 @ 9
protein shake

This is the diet that the trainer at my gym puts us on for comps.

matts1985

alright thanks alot....this amount would be good for me even though im about 160 right

Lok1

If you weigh 160, you should be cutting at ~ 12 x bodyweight in total calories. On top of that, you should be eating at least 1.25g protein/lb of bodyweight and getting adequate EFAs. After that it don't really matter all that much.

It seems these poets have nothing up their ample sleeves...


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