[masonh89]

Mason's Custom Diet

7:00am - wake up and get ready for day
(breakfast)

2 egg whites
1 slice of wheat toast no butter
1 whole fruit
water

take supplements (if needed)

10:00am
(snack)

1 can of tuna
9 crackers
water

take supplements (if needed)

12:00pm
(Lunch)

salad
oatmeal
vegetable
water

take supplements (if needed)

3:00pm
(snack)

fruit
2 eggs
water

take supplements (if needed)

7:00pm
(dinner)

1 chicken breast
rice
water

take supplements (if needed)
------------------------------------------------------------------------

supplement list

Nutrex Lipo 6 (fat burner)
MRM L-Carnitine 1000 (fat into energy)
PrimaForce CreaForm (creatine)
BSN Syntha 6 (protein)
PrimaForce GlutaForm (glutamine)
Universal Animal Pak (multivitamin)
Optimum Mega-Potency H.M.B (HMB)
BSN No-Xplode (nitric oxide)
Optimum Amino 2222 (amino acids)
------------------------------------------------------------------------

Grocery List

eggs
wheat bread
fruit
tuna
crackers
salad
chicken breast
rice
water
------------------------------------------------------------------------

Mason's custom Workout Log

* Two workouts a day

Monday-
A.M. - cardio, stomach
P.M. - shoulders 4x10, delts 4x10, back 4x10, triceps 4x10

Tuesday-
A.M. - cardio, stomach
P.M. - chest 4x10, Biceps 4x10, lats 4x10, traps 4x10

Wednesday-
A.M. - cardio, stomach
P.M. - thighs 4x10, hamstrings 4x10, calves 4x10, butt 4x10

Thursday-
A.M. - OFF
P.M. - OFF

Friday-
A.M. - cardio, stomach
P.M. - shoulders 5x5, delts 5x5, back 5x5, triceps 5x5, chest 5x5, Biceps 5x5, lats 5x5, traps 5x5

Saturday-
A.M. - cardio, stomach
P.M. - thighs 5x5, hamstrings 5x5, calves 5x5, butt 5x5

Sunday-
A.M. - OFF
P.M. - OFF
------------------------------------------------------------------------

Feedback is grateful

[lil_big_junior]

add protein in each meal...2 egg whites aren't enough...atleast 5 will be more benefitial

[bbdude]

i think it looks good, but follow LBJ advice on protein in every meal...

agreed^^.

depending on when you go to bed...you might want to add another snack in before bed. some sort of caseinate protein....cottage cheese/ or even casein protein powder.

lets say you go to bed at 10 or 11...get up even at 6 your body is going over 7 hours without anything. the casein protein will digest slowly, cutting down the time your body goes without food

[lil_big_junior]

thats a good point...casein will be a good supp to take before bed...cottage cheese maybe too much for him as he's on a diet...stick to the casein

[bbdude]

cottage cheese is too fatty...

[masonh89]

what is caisene, and what would be a good protein snack to add to each meal

[rednose]

Need stats, weight, height, age, years lifting. What are your goals? You aren't eating close to enough food.

[Freak]

Meal 1: add more egg whites/scoop of whey. Take bcaa’s.

Meal 2: carbs here

Meal 3: You need some carbs and protein here and some flax seed oil wouldn’t hurt.

Meal 4: Same as meal 3.

Meal 5: You will want some cottage cheese or a big glass of milk and some flax seed oil if this is your last meal.

Also break your meals up more so you have 7-8 instead of 5.

Determine your total macro breakdown for the day and for each meal. What is your baseline caloric intake? I assume you are trying to lose weight.

We need your current stats: age, height weight, body fat, exp.

Also, please state at what times you are working out because you need proper pre and pwo meals.

[CfStrongman08]

Originally Posted by bbdude

cottage cheese is too fatty...

unless you get the low fat kind ^^

[masonh89]

I am 17 I weigh 240 i am new to all this stuff, probably 1/2 year, trying to getting into the navy i am 6'1" pretty active i try to workout eveery day

[masonh89]

um i will workout about 8:00am and at 6:00pm