I have decided to go with a MWF AM/PM HST program for my next cycle, meaning 6x a week, full body in both the AM and PM for Monday, Wednesday, and Friday. How does this diet look for this type of workout? I'm a 19 year old 128 pound, 6% bodyfat, 5'5'' male. I also think I decieded to just double my supplements for my workout days, meaning that I just use what I normally would pre and post workout for both AM and PM workouts.
Is this enough caloires on my off day? I'm pretty sure I am getting enough on my workout days for 2 workouts a day (possibly too much). However, how does this look with the 700+ calorie difference between on and off days?
Monday, Wednesday, Friday (Workout Days)
Meal 1 – 1.5 cups Kashi Go Lean, 1 cup of fruit or a banana, 1 cup skim milk, multivitamin, flax pill
PRE-WO – 1/2 cup oats with honey, 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
PWO – 1/2 cup oats with honey, 1 scoop whey, 32g dextrose, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 4 – large pasta with chicken, vegetables, and marinara (or turkey sandwich w/double meat, salad), flax pill
Meal 5 – plain chicken breast, 1 TBS olive oil, rice, veggies
PRE-WO – 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
PWO – 1 cup oats with honey, 1 scoop whey, 32g dextrose, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 6 - turkey sandwich (lettuce, tomato, onion, pickle) (double meat), salad
Before Bed – small salad with tuna, lots of almonds (20+), flax pill
3325 calories, 70 fat, 438 carbs, and 263 protein (49% carbs, 32% protein, 19% fat)
Tuesday, Thursday, Saturday, Sunday
Meal 1 – 1.5 cups Kashi Go Lean, 1 cup of fruit or a banana, 1 cup skim milk, *1 scoop whey, ½ teaspoon creatine, ½ teaspoon (1 scoop) BCAA,* multivitamin, flax pill
Meal 2 –turkey sandwich w/double meat, salad w/chicken, flax pill
Meal 3 – plain chicken breast, 1 TBS olive oil, rice, veggies
Meal 4 – ½ cup of oats w/ honey
Meal 5 - turkey sandwich (lettuce, tomato, onion, pickle) (double meat), salad, 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 6 – ½ cup of oats w/ honey
Before Bed – small salad with tuna, almonds, flax pill
*If possible, otherwise add to meal 2.
2470 calories, 64 fat, 286 carbs, and 208 protein (42% carbs, 34% protein, 24% fat)
Is this enough caloires on my off day? I'm pretty sure I am getting enough on my workout days for 2 workouts a day (possibly too much). However, how does this look with the 700+ calorie difference between on and off days?
Monday, Wednesday, Friday (Workout Days)
Meal 1 – 1.5 cups Kashi Go Lean, 1 cup of fruit or a banana, 1 cup skim milk, multivitamin, flax pill
PRE-WO – 1/2 cup oats with honey, 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
PWO – 1/2 cup oats with honey, 1 scoop whey, 32g dextrose, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 4 – large pasta with chicken, vegetables, and marinara (or turkey sandwich w/double meat, salad), flax pill
Meal 5 – plain chicken breast, 1 TBS olive oil, rice, veggies
PRE-WO – 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
PWO – 1 cup oats with honey, 1 scoop whey, 32g dextrose, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 6 - turkey sandwich (lettuce, tomato, onion, pickle) (double meat), salad
Before Bed – small salad with tuna, lots of almonds (20+), flax pill
3325 calories, 70 fat, 438 carbs, and 263 protein (49% carbs, 32% protein, 19% fat)
Tuesday, Thursday, Saturday, Sunday
Meal 1 – 1.5 cups Kashi Go Lean, 1 cup of fruit or a banana, 1 cup skim milk, *1 scoop whey, ½ teaspoon creatine, ½ teaspoon (1 scoop) BCAA,* multivitamin, flax pill
Meal 2 –turkey sandwich w/double meat, salad w/chicken, flax pill
Meal 3 – plain chicken breast, 1 TBS olive oil, rice, veggies
Meal 4 – ½ cup of oats w/ honey
Meal 5 - turkey sandwich (lettuce, tomato, onion, pickle) (double meat), salad, 1 scoop whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA
Meal 6 – ½ cup of oats w/ honey
Before Bed – small salad with tuna, almonds, flax pill
*If possible, otherwise add to meal 2.
2470 calories, 64 fat, 286 carbs, and 208 protein (42% carbs, 34% protein, 24% fat)