bg96

Goal
Cut 5 lbs of body fat

Basics
- A = high reps, moderate carbs
- B = low reps, low carbs
- 14/16 calories per lb of body weight
- 1-1.5 gallons of water daily
- 1.3 grams of protein per bodyweight
- Fruit and Veggies mixed into day, not listed
- Saturday night/part of Sunday = cheat meals (2)

Meal 1
Day A
Protein Shake
2 Packs Oatmeal

- OR -

Day B
Protein Shake
1 Pack Oatmeal

Meal 2
Protein Shake

Meal 3
Lunch = Bento

Meal 4
Sunflower Seeds

Meal 5
Protein Shake
Oatmeal

Meal 6
Pre-workout Caffeine Drink/Extreme NOS

Meal 7
Day A
Protein Shake

- OR -

Day B
Optimum Recover 2:11

Meal 8
10 Egg Whites, 2 Whole Eggs
1oz, 2 Slice Turkey
½ oz Mixed Nuts
Triscuits (4)

Meal 9
Protein Shake

Totals
Calories:  (Day A) 2400 (Day B) 2200
Carbs: (Day A) 200 (Day B) 138
Protein: (Both Days) 215
Fat: (Both Days) 55

I am starting a bulk cycle for 5 weeks. I hope to put on 3-5 clean lbs of muscle by eating good (vegetables/fruit nutrition are not counted), solid training and basic supplements:

Meal 1
Protein Shake - 1.5 scoops
Oatmeal, 2 packs

Meal 2
Protein Shake - 1.5 scoops

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds

Meal 4
Protein Shake - 1.5 scoops
Oatmeal, 2 packs

Meal 5
- Piece of fruit or POM (optional)
- Worldwide Extreme NOS

Meal 6
Optimum 2:1:1 Recovery

Meal 7
Egg Whites (9 whites + 2 whole eggs)
OR
Chicken Breast
Optimum CGT-10

Meal 8
Protein Shake

Meal 9
Protein Shake - (middle of night, optional)

Totals
2600-2800 cal, 200-225 pro, 225 carb cycle avg, 50-60 fat

My goal is to put on 5-8 lean pounds with 5-6 days in the gym over the next 5 weeks. I have tweaked this daily meal intake to fit my lifestyle, body, eating habits, and no red meat/organic foods. This may change some based on how I progress, but the base of it will remain the same. I will update this post as I make changes:

Some Basics
= 1-1.5 gallons water
* Workout days only
L = Low carb/calorie, on Mondays
^ Broccoli is not counted in calorie count

Meal 1
6 Egg Whites, ½ yolk
2 Slices Ezekiel
½ Protein shake
POM Juice  ½ bottle
Vitamin C pill
Totals 460 cal, 34 pro, 73 carb, 4 fat

Meal 2
Mass shake
Totals 600 cal, 53 pro, 86 carb, 5 fat

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds
Totals 700 cal, 45 pro, 45 carb, 20 fat

Meal 4
Protein shake
*Oatmeal, 1 pack
*Banana
Totals 360 cal, 50 pro, 50 carb, 5 fat

Meal 5
- Pre-workout, calories from SuperPump 250 are not counted
- Post-workout, calories from Size On are not counted

Meal 6
Mass shake or Dinner w/Broccoli
Multi-Vitamin
Totals 600 cal, 53 pro, 86 carb, 5 fat

Meal 7
Chicken Breast
Fish Oil
Totals 200 cal, 40 pro, 4 carb, 2 fat

Meal 8
Protein shake
Totals 240 cal, 48 pro, 6 carb, 2 fat

Totals: 3000-3200 cal, 300-325 pro, 300-325 carb, 40-45 fat