File :-(, x, )
Anonymous
5'8 127 lbs

Diet:
Fish, beans and rice 3 times a day, only drinking water/orange juice/milk
Drink protein after workouts

Monday (chest/triceps):
Bench 125x3x8
Dips 3x10
Dumbell flyes pair of 35's, 8 times, 3 sets

Tuesday (back/biceps):
Standing barbell curls 65x3x8
Preacher curls 65x3x8
Deadlift 40kgx3x8
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>> Anonymous
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.
>> Anonymous
Several of you seemed surprised by my ramen consumption, so I figured I'd let you know how I make them and why it's one of my favorite dishes when dining alone. First I cook the package or ramen in it's broth in the microwave. While that's cooking, in another bowl, I beat two eggs, a spoonful of peanut butter, a spoonful of chili sauce, and a splash of soy sauce. If I have some garlic or hot peppers sitting around I'll throw them in too. Then I drain the noodles, toss them in the egg mixture, and fry the whole mess up in a little peanut oil. It only takes five minutes to make and is so satisfying, especially after a night of drinking.
>> Anonymous
>>478478

Wow, thanks man. Didn't expect a non-troll response that soon.

Just curious: Why the fish-oil?
>> Anonymous
>>478482
fish oil is awesome
http://www.carlsonlabs.com/library/literature.php5
http://www.carlsonlabs.com/pdf/products/FishOils.pdf
>> Anonymous
tl;dr
>> Anonymous
>>478490

rd;lt
>> Anonymous
if you're eating fish 3 times a day i don't really think you need to take any fish oil supplements.
>> Anonymous
     File :-(, x)
>>478501
fish 3x a day? enjoy your mercury poisoning
>> Anonymous
OP here:

What of of the workout split? I know something has to be wrong with it.
>> Anonymous
>>478510
here's my routine:
monday: squats, bench, chinups
wed: squats, press, deadlift
fri; squats, bench, pullups.
with some ab shit. i'm going to do the 100 pushups thing on monday
>> Anonymous
>>478513

so many squats
>> Anonymous
>>478515
that's pretty much just stronglifts with less deadlifts
>> Anonymous
My fish oil capsules are 1200 mg, should I still take 12 of them a day?
>> Anonymous
>>478517
look up the EPA and DHA of the capsule. what does it say?
>> Anonymous
>>478526
next time you get fish oil capsules, get Carlson's or Natrol Extreme omega.
if you can, get Carlson's lemon liquid fish oil.
http://www.amazon.com/Carlson-Laboratories-Finest-Lemon-liquid/dp/B00012NJ8C/ref=pd_sbs_hpc_njs_4
>> Anonymous
0/10
>> Anonymous
>>478551

cool trollin bro
>> Anonymous
>>478513
it's my routine too, you're doing SS pratical programming version, right?
>> Anonymous
ITT: NO ONE KNOWS WHAT VEGETABLES ARE

Seriously, where are the vegetables in either of your meals?
>> Anonymous
>>478531
no. carlsons is cod liver oil, which also has vitamin A, too much of that is bad, and you really want to knock the fuckers back