I've started my zig zag diet this week.
Basically I was doing a clean bulk for the last 3 weeks but a lot of times I let myself go because I thought I was bulking. I was eating a lot of subway and beef jerkey/pepperettes. I went from 162pounds to 172 pounds this morning. I can still see my 4 abs but not the sixth. I think I gained like 2% bf.
28 years old,
5'9
172pounds
body fat was 12% to 13%
This was taken roughly 2 weeks ago.
My goal is to stay at 175 pounds lean and hopefully 10% bf or lower by January. I have a trip in Mexico in January So I think I can do this.
I am not doing any AAS. I will be using creatine when I get close to my plateaus. Right now I am doing 5x5 workout for strengh till I hit my plateau then switching to periodization for 9 weeks or GVT for 4-6 weeks till January then reassessing my diet and workout routine after.
My workout as of now is a 3 day split of 5x5: Mon/Wed/Fri Cardio is only Tue and Thu for now.
My diet: is basically high, low, high, low, high, low, low.
Mon/Wed/Fri (high days)
-1 scoop of whey with oats ( first thing when I wake up)
after shower/yoga/meditation
-2 eggs 8 egg whites with oats (pre workout)
-at gym I chug a preworkout stimulant
-2 scoop of whey with oats and a bananae (post workout)
-1 chicken breast (might change it to 2) with sweet potato and brocolie
-2 tilapia fillet with rice and brocolie
-2 round eye steak with rice and broc
-2 eggs with 2 tbs of olive oil
-3 fish oil pills with 500g of cottage cheese (before bed)
Tue/Thu/Sat/Sun (low days)
-1 scoop of whey with oats ( first thing when I wake up)
-2 eggs 8 egg whites with oats
-1 chicken breast with rice and broc
-1 chicken breast with rice and broc
-1 chicken breast with rice and broc
-2 eggs 8 egg white with 2 tbs of olive oil
-1 and half scoop of caseing shake with 3 fish oil pills.
I'm keeping this log of myself as motivation/obsession. I have 4 months and plus weeks to acheive my goals.
any recommendation or tweaks is welcome.
Thanks
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