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Thread: Clean lean

  1. #1
    Elite PFM's Avatar
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    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.
    Thugs
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    Matter

  2. #2
    Elite juuced's Avatar
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    why are gaining days over? how old are you?

    I am 45 and still gaining muscle.
    51, 6'2"tall, 240lb, +/- 20%BF current cycle = TRT 200mg/wk

  3. #3
    Elite mistah187's Avatar
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    Pfm was 45 when the Mayans where making their calendar.
    Stay consistent!

  4. #4
    Elite PFM's Avatar
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    Originally Posted by juuced View Post
    why are gaining days over? how old are you?

    I am 45 and still gaining muscle.
    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.
    Thugs
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  5. #5
    Elite gymrat827's Avatar
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    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

  6. #6
    Elite gymrat827's Avatar
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    have you thought about using the 2nd dose of GH at 3pm or so......to blunt mid day cortisol...??

  7. #7
    Peanut Butter ****Sock GuerillaKilla's Avatar
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    I'm surprised at PFMs age he doesn't eat dinner at 2pm, lunch at 8 am, and breakfast the night before.
    I'm not anti-social.

    I'm anti-stupid.

  8. #8
    Elite Tren4Life's Avatar
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    I love oatmeal. I think I'll use some of your diet in the future.
    traps are the new abs.

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