here is the diet plan for the new routine, I'll be doing the Bill Starr Single Factor 5x5, hoping for strength and a little recomp out of this. Lift M,W.F, cardio will start on oposite days after 3 weeks.

ht 5'11"
wt 245lbs
bf aprox 20-25%

macro break down by meal (Lifting Days)
1-47p, 52c,10f
2-47p, 0c,2f
3-47p, 52c,2f
4-47p, 0c,21f
5-20p,10c,2f (pre)
6-60p,60c,10f (post)
7-47p, 26c,21f

the only diffrence between this and non lifting days will be meals 5 and 6 wont exist, so I'll try to replace them with some veggies, and some protien. The numbers will go down due to the lack of activity, although i may add in some more food in the later weeks when I start adding in cardio.

overall totals P316 C200 F87 cals 2673
main: at moder activity level is 3553, so i'm well below that, but i have a lot of fat on me, so it wouldnt make sense to maintain that.

Foods list:
Protiens: Beef, Chicken, fish, pork, whey, BCAA's, cottage cheese
Carbs: oats, whole grain breads, whole grain crackers, rice, yams, ect (thanks talo)
Fats: MCT's, Fish oil, Sesamin, natty bnp, nuts, and fats from pro sources.

Any suggestions for this please let me know, I'm trying to keep it kinda simple, so its easy to follow. I have almost constant access to foods, there is a cafe here at work that has a lot of stuff.

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