[xor]

Originally Posted by cEvin

Yeah i remember you were bulking, I've read your thread a few times since then~

I do a 5x5 routine 3 times a week at the moment. It's mostly squats, b press, deads and rows, with some other small stuff thrown in. I've got an xls file that does all the numbers for you if anyone's interested.

You probably know most of this, but my usual eating day is
1. cup of rolled oats and low fat milk, fat free yogurt, apple
2. grilled chicken breast + brown rice (sometimes add some veges if i can make room)
3. shake - low fat milk, oats, whey, low fat cottage cheese, natural peanut butter, blueberries
4. scrambled eggs + low fat cottage cheese
5. whole wheat pasta + chicken or low fat mince
6. shake - milk, p butter, olive oil, whey, cottage cheese OR p butter, cottage cheese, whey and yogurt mixed together

About 3500 cals a day.

I usually cheat on Sundays, and i usually drink once in the weekend too.

Make sure you eat all the protein on the plate then fill up with whatever is left every meal.
I've found most meals should be protein+fat or carb+protein.
Avoid all cardio and get 9 hours sleep a night if you can manage it -really important for us ectos~

If you want to retain that weight i'd suggest investing in salmon, or flax seed oil, fish oil or big macs

Weedy runts like you hold barely any fat. So you should eat eat eat!