Thanks man..erm, im not in a real strict diet..i just eat like 2-5 times a day
Breakfast 9:00am
5 whole eggs
6 egg whites
2 slices wholemeal bread
200g oatmeal
Midday Snack:12pm
100g pasta
100g tuna
Lots of mayonnaise
Preworkout shake:2pm
2 scoops MaxiMuscle Progain
3 bananas
30g red berries
SHAKEN NOT STIRRED lol
Postworkout shake:3:30pm
1 scoop MaxiMuscle Progain
2 apples
Dinner: 5:30pm
200g smoked salmon
300g potatoes
100g green beans
100g carrots
150g broccoli
parsley sauce
Simpsons Snack: always eat this while watching the simpsons lol 8pm
300g tinned strawberries
100g cream
Bedtime Snack: 11pm
4 power protein pancakes
Ingredients
400g oatmeal
8 egg whites
2 tbs sunflower oil
50g sugar (optional)
just get a large bowl and mix it together gradually until it forms a thick paste, and then take the sunflower oil and put it into a frying pan..fill the base of the pan with the paste..cook for like 3-4 minutes each side..should be able to make about 4 full pancakes.
Late Night Protein: 2AM
2 scoops whey protein
(two glasses of water with every meal..and i eat small stuff in between meals..so im constantly eating)
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Bulking: About 2 weeks before xmas, and i wanna get to about 200lbs before summer comes.
Bench Press: I'm still not past the 100lbs mark on bench yet im afraid..though i can get 90lbs in good form..thanks to Milos Sarcev fitness videos
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WORKOUT
Monday
Chest
Flat bench 4x10
Cable pullovers 4x10 (target upper chest)
Decline bench: 4x10
Tuesday
Legs
Leg presses 4x10
Squats 4x10
Calf raises 4x10
Wednesday
Back, arms
Bicep curls 4x10
Incline Cable curls 4x10
Tricep pushdowns 4x10
Cross shoulder tricep extensions 4x10
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Barbell rows 4x10
T bar rows 4x10
Good mornings 4x10
Deadlifts 4x10
Thursday
Shoulders, traps, lats
Military presses 4x10
Behind neck presses 4x10
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Lateral pulldowns 4x10 (each set i get gradually lower)
Seated rows 3x10
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Shoulder shrugs 4x10 (front, side, and back..really hurts em)
Barbell shrugs 4x10
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Friday..same as monday
Saturday and sunday off...though i do manage 300,000 reps with my xbox controller pad..lol.
