The ultimate diet and workout routine for being in shape all year long!!!!

[whataname]

What about this for an average 75kg/165 lbs natural pussy pulling swimmer physique?? 

A clean (no sugars, no white bread, no milk, no saturated fats etc.) diet:
cca. 1500-1700 cals
2,5 g protein/kg of bodyweight per day - chicken breast, fish, whey, casein, egg whites etc.
2-2,5 g carbs/kg of bodyweight per day - mainly basmati rice, oats, broccoli
30g fats from fish oil/olive oil/flax seed etc.
1 cheat day per week

Workout:
No "cutting" with light weights and high reps, but standard hard workouts, 4 sets-8 reps etc.
Not too much cardio, maybe 1-2*30 min per week

CAN SOMEONE DO THIS FOR LIKE A YEAR WITHOUT LOSING ALL HIS MUSCLE, AD ABSURDUM BUILDING SOME?!!

[Master Blaster]

hi dj181

[Go 4 It]

I would definitely add in some saturated fat from egg yolks/beef and sugar, mainly in the form of simple carbs post workout, I'm natural and I stay pretty lean all year round..

[whataname]

I would definitely add in some saturated fat from egg yolks/beef and sugar, mainly in the form of simple carbs post workout, I'm natural and I stay pretty lean all year round..

why the saturated fats? 

[dj181]

ROFL! @ Master Blaster When I read dat I was thinking, "Is this fella reading ma mind?" lol But as far as an answer to dat question, don't worry so much bout your diet ma man. Also, don't do so many sets per exercise, one work set til failure is enough. Also, just mainly stick wit da Big 3: a squat or a leg press, a bench press or a dip, and a row or a chin. In bout 2 weeks, I will go from my current 14% to sub-7% and I will do this within 4 weeks. I will post a pic of my sub-7 condition on April 15th on the "Getbig Twink Championship" thread, so then you will see that I don't just talk the talk

[PJim]

why the saturated fats? 

Because as a natural you'd end up with the test levels of a 6 year old girl without them.

[dj181]

Opps! I forgot to mention my "diet", I plan of following a Lyle McDonald cycle diet with 3 or 4 days ultra lo cals (600 to 800) followed by 1 or 2 days of a normal cal intake (2000 to 2500)

[wes]

ROFL! @ Master Blaster When I read dat I was thinking, "Is this fella reading ma mind?" lol But as far as an answer to dat question, don't worry so much bout your diet ma man. Also, don't do so many sets per exercise, one work set til failure is enough. Also, just mainly stick wit da Big 3: a squat or a leg press, a bench press or a dip, and a row or a chin. In bout 2 weeks, I will go from my current 14% to sub-7% and I will do this within 4 weeks. I will post a pic of my sub-7 condition on April 15th on the "Getbig Twink Championship" thread, so then you will see that I don't just talk the talk

 
 
 
 
 
 
 
 

[Marty Champions]

What about this for an average 75kg/165 lbs natural pussy pulling swimmer physique?? 

A clean (no sugars, no white bread, no milk, no saturated fats etc.) diet:
cca. 1500-1700 cals
2,5 g protein/kg of bodyweight per day - chicken breast, fish, whey, casein, egg whites etc.
2-2,5 g carbs/kg of bodyweight per day - mainly basmati rice, oats, broccoli
30g fats from fish oil/olive oil/flax seed etc.
1 cheat day per week

Workout:
No "cutting" with light weights and high reps, but standard hard workouts, 4 sets-8 reps etc.
Not too much cardio, maybe 1-2*30 min per week

CAN SOMEONE DO THIS FOR LIKE A YEAR WITHOUT LOSING ALL HIS MUSCLE, AD ABSURDUM BUILDING SOME?!!

eat more greens

[Mr Nobody]

Daily meal: happy meal

1st and final workout of the year: 1 push up. 1 upright row ,1 squat,1 pull up,1 situp.

Efficency is the key nice looking plan BDB. Taking HIT to the limit.

[whataname]

interesting read:

http://www.t-nation.com/free_online_article/most_recent/one_hundred_gram_carb_cure