Current plan

I only have around 11 weeks left til i go on vacation (inshallah)... so, it's not enough time to gain a lot of weight, and frankly i don't want to go on vacation all fat and pudgy. I'm already up to 206 lbs (been there since last week and it hasn't changed) and my waist is it 33.8 inches. I'm pretty satisfied with my size right now. So, i will try to lose some fat while maintaining or gaining some muscle mass if that's possible. I will do it the old fashion way, and take my time doing it. i started today... low intensity cardio for 45 minutes in the morning before breakfast, and will do this 5 days per week. i was weight trianing 3 days per week for the past 2 weeks, and now will bump it up to 5 days per week. It will be the usual 30 minute high intensity, low volume training that i'm used to doing. i will be taking ephedrine before my morning cardio and before my afternoon workout. will switch to clen in 2 weeks, then back to ephedrine for 2 more weeks and so on. The diet is high calorie, and i will not change it all the way through. will only add more low intensity cardio and more ephedrine or clen as i go on. If I spend 2 weeks not gaining any strength in the gym at all, i will either eat more food, or decrease cardio. here's the meal plan

Saturday, Monday, Wednesday

Meal 1
6 egg whites, 1 whole egg, 2 slices fat free cheese, 350 ml vetal milk, 1 scoop ON whey, 2 packs of flavored oats, 2 tbsp honey, 3 fish oil caps

Meal 2
2 large shredded chicken breasts in 200 grams of low fat cottage cheese, 4 slices whole wheat bread

Meal 3
2 scoops ON whey, 3 tbsp peanut butter

Meal 4 (pre workout)
2 pop tarts, 1 red bull, 300 ml vetal milk, 1 scoop ON whey

Meal 5 (post workout)
1 scoop ON whey gainer, 1 scoop ON whey, 500 ml vetal milk, 2 pop tarts

Meal 6 (1-2 hours after meal 5... around 7:30 pm)
same as meal 5 without the pop tarts

total for these 3 days will be
440 grams of protein, 570 grams carbs, 100 grams of fat for a total of 4940 cals

Sunday and tuesday

Meal 1
same as meal 1 on saturday

Meal 2
2 large chicken breasts, 200 grams cottage cheese, corn kernels

Meal 3
2 scoops ON whey, 3 tbsp peanut butter

Meal 4 (post workout)
1 scoop weight gainer, 1 scoop ON whey, 500 ml vetal milk, 2 pop tarts

and that's it... total is 300 grams protein, 310 grams carbs, 70 grams of fat for a total of 3070 cals

that makes the 5 day average become around 4200 cals.

weekends will be "nom nom nom" days... where i eat anything i want... usually it's between 2500-3500 cals of junk... i only eat 1 or 2 meals and some snacks (you can think of it as eating just like anyone else eats on a daily basis)


After i get back from my vacation, ramadhan will start... i will not be dieting in that month (for the first time in like.. i don't know... 3 years? I won't be training much... maybe 2 or 3 times per week with some minor cardio... gonna be taking it easy in that month and save up some money to buy a drum machine and a new computer to record the songs i promised to put up last year :) ... hopefully, late October or early November, 4 or 5 songs will be recorded on loaded on this site, then i'll go back to taking bodybuilding seriously :)