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Height:5'9"
Weight:223
Age: 21
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Diet: Basic Outline
1) Weight Gainer with 2% milk
2) 250grams chicken breast with yams or baked potatoes, v8 drink
3) 250 grams chicken breast with yams or spaghetti with extra lean ground beef. v-8
3) weight gainer
4) 250 grams chicken breast with yams v8 (low sodium)
5) Pre workout : Oatmeal + isolate
6) Post workout: WMS and isolate
7) Strip lion and Yams.

I somestimes split up my meals so instead of 250 grams of chicken I have 125grams

5515 Cals
Fat: 99grams
Protein: 587
Carbs: 554

44% Protein/ 40% Carbs/ 16% Fat. Can vary by 200-800 calories.

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Measurements:
Chest: 49”
Neck: 16”
Arms :17” -----------I really need to start bringing them out.
Legs: 27”
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Cardio: 3x a week

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Training DFHT: Upper/lower Splits. I usually switch between this and 5x5 both have made a tremendous change. When I do DFHT I usually cut out the accessory work when I am feeling a bit over trained. So no leg extensions, curls or arm work. I usually cycle that in and out.

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Goals:
1)@ 223 I want to lean out a bit and maintain strength. I am not looking for a rapid weight loss, but very slow so I can retain most of my strength and muscle mass.
2) I need to bring out my arms and delts. Most of my attention goes to squats, deadlifts and bench. When I have time then I do arms, but I have been neglecting it.
3) Strength goals: I am pretty close to my strength goals, and would still like to aim higher even while on a slight cut.
Deadlift 5plates/side (1x5)
Squats: 3 plates plus 35/side (1x5)
Bench: 3 plates/side (1x5)

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"Man is born free, but everywhere he is in chains " Rousseau



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