So my maintenance is around 3600 Cal's as per http://keto-calculator.ankerl.com/, So to be deficit i need around 3.1k Cals.
What else can i include to increase my cals? Thanks in advance.
Here is my stats and training.
Age: 27
Height: 5,11
Weight: 90Kgs
BF %: 15%
Layout :
Week 1 - 12 : 300mg Test E x 2 P/W
Week 1 - 10 : 200mg Tren E x 2 P/W
Week 1 - 4 : 30mg Dbol ED
Week 1 - 12 : Adex .5 Eod
Week 3 - 12 : HcG 250iu's x 2 P/W
Week 3 - 12 : Caber .5 x 2 P/W
Week 4 - 6 : Clen 40,40,60,60,80,80,100,100,120,120,120,120,120,120
Week 10 - 12 : Clen 120,120,120,120,120,120,100,100,80,80,60,60,40,40
Week 14 - 18 Pct : Nolva - 40,20,20,20
Training
Monday Morning - Biceps/Tris
Monday Evening - Chest/Cardio 30mins
Tuesday Morning - Back
Tuesday Evening - Shoulders/Cardio 30mins
Wednesday Evening - Legs/Abs
Thursday Morning - Biceps/Tris
Thursday Evening - Chest/Cardio 30mins
Friday Morning - Back
Friday Evening Shoulders/Cardio 30mins
Saturday Morning - Legs/Abs
Sunday - Rest
Diet :
3600 Cal's for maintance
Meal 1 - Post Work out
Raw Oats Rolled 100g - 246 Cals - Carbs 66.2 - Protein 17.3
5 Eggs Whites - 145g - Cals 75 - Carbs 1.1g - Protein 15.8
2 Whole Eggs - Cals 130 - Fat 8.74 - Protein 11.08g
1 Banana - Cals 105, Carbs 26.95g - Protein 1.29
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g
Meal 2
Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Meal 3
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g
Meal 4 Pre Work out
Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Post Work Out
2 Scoop - Max?s ? Wpi Protein = 218 Cals, 54g Protein
Meal 5 1hour after Post Work out
Brown rice 300g - Cals 333g - Carbs 68.9 - Prot 7.7g - Fat 2.7g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Meal 6 Before Bed
1 Serving ? Casein - Cal's 129, Protein 24, Fats 1.2, Carbs 4.5
Total Cal - 2743
Carbs - 288.25
Protein - 257.09
Fats - 42.04
What else can i include to increase my cals? Thanks in advance.
Here is my stats and training.
Age: 27
Height: 5,11
Weight: 90Kgs
BF %: 15%
Layout :
Week 1 - 12 : 300mg Test E x 2 P/W
Week 1 - 10 : 200mg Tren E x 2 P/W
Week 1 - 4 : 30mg Dbol ED
Week 1 - 12 : Adex .5 Eod
Week 3 - 12 : HcG 250iu's x 2 P/W
Week 3 - 12 : Caber .5 x 2 P/W
Week 4 - 6 : Clen 40,40,60,60,80,80,100,100,120,120,120,120,120,120
Week 10 - 12 : Clen 120,120,120,120,120,120,100,100,80,80,60,60,40,40
Week 14 - 18 Pct : Nolva - 40,20,20,20
Training
Monday Morning - Biceps/Tris
Monday Evening - Chest/Cardio 30mins
Tuesday Morning - Back
Tuesday Evening - Shoulders/Cardio 30mins
Wednesday Evening - Legs/Abs
Thursday Morning - Biceps/Tris
Thursday Evening - Chest/Cardio 30mins
Friday Morning - Back
Friday Evening Shoulders/Cardio 30mins
Saturday Morning - Legs/Abs
Sunday - Rest
Diet :
3600 Cal's for maintance
Meal 1 - Post Work out
Raw Oats Rolled 100g - 246 Cals - Carbs 66.2 - Protein 17.3
5 Eggs Whites - 145g - Cals 75 - Carbs 1.1g - Protein 15.8
2 Whole Eggs - Cals 130 - Fat 8.74 - Protein 11.08g
1 Banana - Cals 105, Carbs 26.95g - Protein 1.29
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g
Meal 2
Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Meal 3
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g
Meal 4 Pre Work out
Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Post Work Out
2 Scoop - Max?s ? Wpi Protein = 218 Cals, 54g Protein
Meal 5 1hour after Post Work out
Brown rice 300g - Cals 333g - Carbs 68.9 - Prot 7.7g - Fat 2.7g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Meal 6 Before Bed
1 Serving ? Casein - Cal's 129, Protein 24, Fats 1.2, Carbs 4.5
Total Cal - 2743
Carbs - 288.25
Protein - 257.09
Fats - 42.04
