LeanGains (05.12.2011 - xx.xx.xx)

This is the program I'm extremly happy with! Just a few proteinshakes, no casein shakes and no carb shakes! I'm excited to see my progress with this new program :) Since blogspot cant show the documents in a decent matter, I'll post the link here: https://docs.google.com/spreadsheet/pub?key=0AqygXxvCP1mxdGozZHdVYWFEUGxDYmNhVUNSQlRFdGc&output=h...

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Ripped Diet (24.11.2011 - 05.12.2011)

330g proteins = 1320 calories = 43% 321g carbohydrates = 1284 calories = 42% 51g fat = 459 calories = 15% Total = 3063 calories = 100% TimeMeal 07:001 scoop 100% gold whey(30g), 3dl water, 2g glutamin 08:00100g Oatmeal, 5dl skim milk 10:001 scoop 100% gold whey(30g) 1 Multivitamin 2 Omega3 11:30175g Chicken breast 60g Brown rice 50g Broccoli 1 ss Peanutbutter 14:00175g Chicken breast 60g Brown rice 50g Broccoli 1 ss Peanutbutter 30 min pre-workout: 2x Kre-alkalyn, 2x BCAA, 4g glutamin, 40g carbs Post-workout: 2...

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Clean BigPro Diett (29.08.2011 - 24.11.11) (updated 31.10.2011)

Updated 31.10.2011 The tuna way: 405g proteins = 1620 calories = 48,1% 356g carbohydrates = 1424 calories = 42,3% 35,8g fat = 322,2 calories = 9,5% Total = 3366 calories = 100% The american stew way: 392g proteins = 1568 calories = 38% 449g carbohydrates = 1796 calories = 43,5% 85g fat = 765 calories = 18,5% Total = 4129 calories = 100% KL 07.00: 30g protein shake, 3dl water, 2g glutamin. P:24 F:1 K:3 KL 08.00-10.00: 30g protein shake, 5dl skim milk, 70g Oatmeal, 1 multivitamin, 2 omega3. P:73,6...

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Big Bulk Diet (06.07.2011 - 29.08.2011)

331,2g Proteins 109g Fat 218,4g Carbohydrates Total: 3000 Calories KL 08.00: 25gShake, 4dl milk, 70g Oatmeal, green te. P:32,7 F:13,5 K:65 KL 10.00: 50g peanuts P:12,5 F:26,5 K:3,4 KL 12.00: 50g rice + 340g (2can) tunafish P:86 F:4 K:41 KL 14.00: (90 min before)workout: 2x whole egg, 3x egg without plum P:30 F:15 K:0 KL 15.00: (30 min before)workout: 50gShake + 30gCarbs P:41 F:4 K:30g KL 17:00 (asap after)workout: 50gShake + 30gCarbs P:41 F:4 K:30g KL 19:00 Dinner: 170g (1can) Mackerel in tomato sauce + 170g tunafish...

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Small Bulk Diet (18.05.2011 - 06.07.2011)

I'm pretty happy about this one, so I'll stick to it until I reach my 75kg 165,35 bw (75kg) 248 proteins (1.5 x 165,35) 115g fat (0,5 x 165,35) 155g carbs Breakfast: 25gShake, 3dl milk, 50g Oatmeal, green te. P: 27 F:17,5 K:48,5g Snack: 50g peanuts P:12,5 F:26,5 K:3,4 Snack2: 2x hele egg, 1x eggehvite P:35 F:20 K:0 (90 min before)workout: 170g (1can) tunafish + 10 rice P:42 F:2 K:8 (30 min before)workout: 50gShake + 40gCarbs P: 41 F:4 K:40g (asap after)workout: 50gShake + 40gCarbs P: 41 F:4 K:40g Dinner: 170g (1can)...

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Regual diet (09.05.11 - 18.05.11)

2000 kcal 40% Carbohydrater(136,6g) 25% Fat(71g) 35% proteins(208g) Breakfast: 3xegg, 50g brocoli, green te, 1xOrange. P:21F:15,3K:17 Snack1: 50g cashew nuts + 1xpear P:9F:24K:18 Lunch: 200g Chicken Filé+ Salad + 75g rice P:40,8F:2K:15 Snack2: 150g cottage cheese + 1xapple + kanel P:19F:6,5K:12,3 Post workout: 50g Shake + 70g Oatmeal P: 45F:9K:47g Middag: 200g Chicken Filé + 75g rice + spinat. P:54F:8K:15 Kevlds: 150g cottage cheese + 1ss flaxseed + 1xapple P:19F:6,5K:1...

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Lowcarb-highfat [13.04.11 - 02.05.11]

Diet 5 days a week, Monday - Friday 2798Kcal = 280 gram proteiner 40% = 186,5 gram fat 60% = 25gram carbs Breakfast: 3xegg, 150g bacon, 50g brocoli, c-vitamin, multivitamin, 1x fish oil P:37g F:65g K:1,3g Snack: 100g Jarlsberg. P:27g F:27g K:0 Lunch: 200g Ground, 50g brocoli P:37g F:36g K:1g Snack: 100g Ham + 50g jarlsberg. P:31g F:17g K:0 Post-Workout: 50g Whey, 100g banana. P:40g K:18 Dinner: 250g Chicken, 100g salad, 50g Jarlsberg. P:79g F:47g K:1,5 Before bed: 40g slow protein. P:30g Diet 2 times a week, Saturday-Sunday 2798Kcal =105g...

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