Clean lean

Thought I'd share a very effective diet I've used for several years to drop under 10% BF.

6am: 2 scoops BCAAs', 1.5iu GH

8am: 5oz egg whites, 1c dry oats cooked, a banana, 1 fresh fruit. Multi, co-enzyme B, baby aspirin.

10am: Gym

11am: 3oz bird, 12oz sweet potato, 1/2c dry oats cooked, 1c mixed berries.

2pm: 5oz egg whites, 1/2c dry oats cooked, 1 fresh fruit.

5pm: 3oz bird or pork, 1c cooked rice, 1c beans flavored with fresh onion, jalapeno, tomato, garlic.

8pm: 1c granola (low sugar from health food store), 1 fresh fruit.

11pm: 5oz egg whites, 1.5 iu GH

2-5 times a week the 2pm meal is Keto: 5oz egg whites, 1/2 avocado, 1/3c cashews.

1-2 dinners a week are "cheats".

Lots of outdoor events going on this time of year. Due to the bloat beans cause I'll drop the beans and sometimes the granola and replace with rice Thurs-Sat for a flat stomach/abs pulled in.

Notice how low my protein intake is, this is possible due to my age, genetics and old muscle. My gaining days are over, but the work never ends.

why are gaining days over? how old are you?

I am 45 and still gaining muscle.

Pfm was 45 when the Mayans where making their calendar.

juuced said:

why are gaining days over? how old are you?

I am 45 and still gaining muscle.

Click to expand...

I keep my weight below 230 to keep my BP low & healthy. Doesn't matter how lean I am, anything over 230lbs my BP is unacceptable.

yea, was going to say, WTF. do you even eat protein??

shit i have more than that in a my AM shake and breakfast than you do all day.....


interesting tho

have you thought about using the 2nd dose of GH at 3pm or so......to blunt mid day cortisol...??

I'm surprised at PFMs age he doesn't eat dinner at 2pm, lunch at 8 am, and breakfast the night before.

I love oatmeal. I think I'll use some of your diet in the future.