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i've lifted for 7 years.... my first 4 were pretty religous... the last 2 years i have taken a few 2-3 month breaks because of different things going on in life...

im 6'1'' 22 years old and maintain 200lbs when not lifting hard and can hit 210lbs pretty quick when lifting hard.

i no longer care about getting mass... i've been up to 235lbs but im now just looking to be a solid lean 205-210.
i carry lots of weight and strength in my legs and shoulders. my flat bench and incline are usually just about 25lbs apart. when lifting i get lean in my arms and chest pretty easily but i usually have problems with the bottom of my abdomen (just like every one else).

im not in bench press contests or dead lift exibitions... i simply would like a lean(er) physique.

looking for a general diet plan and some supplements to help me achieve this and a general exercise plan...

most of the things i know are for packing on weight and bulking...

do you know enough about your body to know what your maintenance calories are by trial and error?

if so...i would just eat maintenance calories, with the majority of them coming from protein....the rest from whole wheat carbs, fruits, vegs, and healthy fats such as natural peanut butter, olive oil, almonds, avocados...yada yada.

eat 5-6 times a day.

any ideas what your maxes are on bench, deep squat, deadlift, and military press?

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as for supplements...whey protein, creatine, fish oil, and maybe a multivitamin..

And what is that which you 'know'?

Please don't tell me that your bulk approach has been 'eat everything.'

If you've done a somewhat 'smart' bulk before, dieting isn't all that different. It's the same kinds of foods (clean foods), just in smaller amounts.

Carbs are centered around breakfast and training for optimal use. Protein with every meal. And fats to supplement the rest of the calories you need.

right now my maxes are pretty soft since i took about a 3 month break....
when im lifting around 4 times a week
bench ~ 265
squat ~ 390ish (its always a little different each time i've maxed)
dead ~ 450
military ~ 230

when bulking i like taking creatine or cell tech... yes its a little high but it works for me...
the only thing i hate about creative is it makes me hold water/bloat... so i wont be taking any of it during this several week trial

i think what i've ran into in the past is puting a good amount of carbs in my diet... but the majority of them werent in the AM

my biggest issue is knowing how much to eat each meal.... i have a good idea what to eat just not how much...

i'd like to see some meal ideas cause i know it gets hard whenever the same thing is always on the plate...

what is your typical meals on training days and off days?

so far today.... see if this is on track for the rest of the day

first meal (got up late this morning)
5 egg whites
8 table spoons home made salsa

2nd meal
1 can albacore tune
1 cup cooked brown rice

3rd meal is looking like
3 chicken breasts
1 cup broccoli
1/2 sweet potato

btw today is off day... wednesday and sundays will be off days

typical day for me. the only thing that changes is on training days, one meal gets replaced with whey and carbohydrates.

breakfast: 4oz. milk, 2 raw jumbo eggs, 3/4 cup oats, 1 scoop whey, 3 fish oil caps, med. banana.

meal 2: 8 oz chicken breast, 2 oz whole wheat pasta, 1 tbs natty peanut butter, 1 tbs olive oil, veggies.

meal 3: same.

meal 4: 93/7 half pound burger grilled, whole wheat/grain bun, low carb ketchup, mustard, 1 tbs natty pb, veggies.

meal 5: same, minus the bun, add more pb, and olive oil.

meal 6: 4 oz milk, 3 fish oil caps, tbs pb.


i'll typically use some tomato sauce or a little alfredo sauce on the pasta.

i just found [url]www.fitday.com[url] its going to help me this time around tremendously...