total_gym1000 Posted October 21, 2012 Report Share Posted October 21, 2012 Thought i would post up my progress this past year. I went from 78kg to 88kg with most of the gains in the last 3 months due to strict diet. Didn't really appreciate how important correct nutrition was until i committed to a plan, annoyed i didn't start earlier lol.Currently two weeks into a three month cut, weighing 85.7kg. Here is my diet right now, if anyone has any suggestions or tweaks let me know. M1: 100g oats, protein shakeM2: 100g potato, 180g chicken, spinachM3: 100g potato, 180g chicken, spinachM4: 100g potato, 180g chicken, spinach (pre-train)M5: Protein shake, 2x bananas (post-train)M6: 160g tuna, spinach, half avocadoM7: 250g cottage cheese on 3 corn thinsI also have 100g almonds each day between meals. I calculate this to be around the 3k calorie mark @ 40p/30c/30f, one cheat meal per week. Also supplement with bcaas, fish oils and l-canitine. 30min cardio everyday after weights (mon-fri) split, have a lot of work to do! NB: back lat spread comparison pic is 6 months apart Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 22, 2012 Report Share Posted October 22, 2012 Good going, mate. You can see a difference, especially in the lats. :clap: Quote Link to comment Share on other sites More sharing options...
tomleegolf Posted October 22, 2012 Report Share Posted October 22, 2012 Thats some serious bacne haha, your test must be flowing like the mighty waikato Quote Link to comment Share on other sites More sharing options...
total_gym1000 Posted October 22, 2012 Author Report Share Posted October 22, 2012 Thanks Pseudonym, heavy compound exercises all the way, my back seems to respond well.Tom...haha yeah it is the only place i get it, got so many scars it's not funny... :roll: Quote Link to comment Share on other sites More sharing options...
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