33 male, 91 kgs (22-23% bf / 155LBM) body recomp Carb Cycling and fasting program (16/8)Starting my new routine in 2 days and this is the foundation i have laid out so far. Looking for any and all help, options and troll comments alike. ** still a work in progress.
Goal: cut to 10% bf
big time goal 200lbs 10% bf, on cycle 220lbs10-14% bf
Maintenance/Moderate is (-800) 2100
150 carbs
47 fat
270 protein
Meal 1:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f
Meal 2:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f
Meal 3: PWO Nutrition (50% daily caloric intake)
2 scoop protein powder (70p 2c) with 1 tbs ground milled flax seed (2.5c 3.5f)
200g chicken breast 40p 0.8f
2 tilapia fillets 48p 6f
2 cup broccoli 14c
250ml simply egg whites 24p
½ cup oatmeal 40c 8p 2f
1/3 cup blue berries 10c
Low 1700
52 carbs (veggies only)
47 fat
270 protein
Meal 1:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
Meal 2:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
Meal 3: (50% daily caloric intake)
2 scoop protein powder (70p 2c) with 1 tbs ground milled flax seed (2.5c 3.5f)
200g chicken breast 40p 0.8f
2 tilapia fillets 48p 6f
2 cup broccoli 14c
250ml simply egg whites 24p
High 2700
300 carbs
47 fats
270 protein
Meal 1:
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
2 tbs natty peanut butter 6c 8p 16f
Meal 2:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
1 cup brown rice 43c 4p 2f
Meal 3:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
1 cup brown rice 43c 4p 2f
Meal 4:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
1 cup brown rice 43c 4p 2f
Meal 5:
200g chicken breast 40p 0.8g f
1 cup broccoli 7c
125ml simply egg whites 12p
1 cup brown rice 43c 4p 2f
Meal 6:
**Still need 80 carbs
day1: moderate
day2: moderate
day3: low
day4: moderate
day5: moderate
day6: low
day7: high
UPDATE AUGUST 1st/2012
Maintenance diet to prep for recomp cycle.
Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal
1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
5g Glutamine
65g protein / 90g carbs / 4g fat
*Workout/Cardio
Meal (?) PWO:
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal
1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1.5 cup oatmeal 120c 24p 6f
1 tbsp. natty peanut butter 4p 3c 8f
73g protein / 123g carbs / 14g fat
Meal 2: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice
200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
260g brown rice 77c 7p 3f
100g broccoli 5c
40g protein / 82g carbs / 3g Fat
Meal 3: Pro/Fat
Lean chicken or fish, avocados, green veggies
200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f
40g protein / 12g carbs / 11g fat
Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies
200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f
40g protein / 12g carbs / 11g fat
Meal 5: Pro/Fat
Lean chicken or fish, avocados
100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
1 ounce almonds 6p 6c 14f
20g protein / 6g carbs / 14g fat
Meal 6: Before Bed
1 Scoops of Whey Protein, 5g L-glutamine, 2 Tbsp. ground flax seed.
1 scoop protein powder (35p 1c) with 2 tbsp. ground milled flax seed (5c 7f)
35g protein / 5g carbs / 7g Fat
*313g proteins from eggs, oats and lean meats only are calculated.
*285g carbs from whole grains, fibrous veggies and blue berries.
* 66g fat from EFA’s some wiggle room for olive oils other fats.
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Lowan - Natural Oat Bran, 40 g 154 21g 4g 6g 0mg 2mg 1g 5g Chobani - Greek Yogurt - Plain Fat Free, 241.86 g 139 11g 0g 22g 0mg 107mg 7g 0g Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Creative Gourmet - Fresh Frozen Blueberries, 50 g 26 6g 0g 0g 0mg 0mg 6g 1g Generic - 10 Raw Almonds , 10 almonds 69 2g 6g 3g 0mg 0mg 1g 1g Generic - Boiled Whole Egg, 6 oeuf/ egg 360 2g 32g 42g 1,266mg 406mg 3g 0g Lunch Lowan - Natural Oat Bran, 40 g 154 21g 4g 6g 0mg 2mg 1g 5g Chobani - Greek Yogurt - Plain Fat Free, 241.86 g 139 11g 0g 22g 0mg 107mg 7g 0g Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Creative Gourmet - Fresh Frozen Blueberries, 50 g 26 6g 0g 0g 0mg 0mg 6g 1g Generic - 10 Raw Almonds , 10 almonds 69 2g 6g 3g 0mg 0mg 1g 1g Dinner Rice - Steamed Jasmine Rice, 105 g (cooked) or 1/2 cup 105 23g 1g 2g 0mg 1mg 0g 1g Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet) 334 6g 10g 44g 0mg 810mg 0g 0g Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g 334 5g 10g 44g 0mg 1,152mg 0g 0g Snacks Dairy Farmers - Low Fat Cottage Cheese, 250 g 232 11g 6g 31g 0mg 482mg 11g 0g Titan Bar - Chocolate Mint, 80 g 320 10g 11g 26g 10mg 200mg 6g 1g Banana Large - Banana Large, 136 g 121 31g 0g 2g 0mg 1mg 17g 4g TOTAL: 2,927 180g 95g 310g 1,406mg 3,556mg 77g 22g
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