mockery's Training and Diet Log

[mockery]

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.

33 male, 91 kgs (22-23% bf / 155LBM) body recomp Carb Cycling and fasting program (16/8)
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

[mockery]

reserved.

[mockery]

reserved again

[mockery]

Day 1 - work out day

fasted till 2pm then worked out followed by calorie load:

150 carbs
47 fat
270 protein


Meal 1: PWO Nutrition (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 1 tbs ground milled flax seed (2.5c 3.5f)
400g Ground turkey breast 76p 20f
2 cup broccoli 14c
250ml simply egg whites 24p
½ cup oatmeal 40c 8p 2f
1/3 cup blue berries 10c

Meal 2:

200g Ground turkey breast 38p 10g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 3:

200g Ground turkey breast 38p 10g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

* woke up starving, which is rare for me.. craving sugar all through the day even once i stopped my fast. Ill see how i go tomorrow. Have to pick up some BCAA tomorrow. Also did squats not sure how my legs will recover with such low calories, granted my PWO meal might be enough to recover, time will tell. Weights seemed heavier working out fasted, but had a great work out.

[AXx]

If you are craving sweets make some protein pudding

Sugar free instant pudding/ 1/2 of pack
Unsweetened Almond milk 4oz
1 scoop protein
Splenda to taste

Whisk it up in a bowl and eat or serve chilled, this is freaking awesome when the sweet craving hits.

Good luck on the journey!!!

[mockery]

Day 2 - work out day (pull)

fasted till 2pm then worked out followed by calorie load:

150 carbs
47 fat
270 protein


Meal 1: PWO Nutrition (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 1 tbs ground milled flax seed (2.5c 3.5f)
3 frozen salmon fillets 76p 10f
2 cup broccoli 14c
250ml simply egg whites 24p
½ cup oatmeal 40c 8p 2f
1/3 cup blue berries 10c

Meal 2:

200g bbq chicken breast 38p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 3:

200g bbq chicken breast 38p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

**came up short a bit on the fats as i dropped turkey mince for chicken breast. gonna have a piece of cheese and another tbs flax. Tomorrow is a no carb, veggie only rest day not sure what to expect but lets see how i go.

*** supplement store gave me free 20 serving of creatine, think i will run it. Haven't used this stuff since 2001. seems now you dont have to drink it with a sugar to spike into your blood stream? i dunno. 5g a day, hopefully i don't hold water weight. Got xtend Bcaa to help with staying anabolic.

[mockery]

If you are craving sweets make some protein pudding

Sugar free instant pudding/ 1/2 of pack
Unsweetened Almond milk 4oz
1 scoop protein
Splenda to taste

Whisk it up in a bowl and eat or serve chilled, this is freaking awesome when the sweet craving hits.

Good luck on the journey!!!

1cup oats (ground into powder)
7 large egg whites
234g 2% cottage cheese
140g frozen blueberries (thawed)

grind oats then add egg whites and cottage cheese and blend smoothe. stir in blueberries and cook like u would pancakes... i cover with Mrs butterworths sugar free syrup.. YUM

update

[AXx]

my old lady already said when her period hits she will be making alot of this lol. Thanks

LOL, ok buddy!!!

[gbrice75]

Wondering why your PWO meal is meal 3? Any way to reverse this or is timing an issue?

[mockery]

Wondering why your PWO meal is meal 3? Any way to reverse this or is timing an issue?

Timing issue on work days. Can't train till 7pm at night. Leangains site does say doing the two smaller meals then the pwo is ok based on life style. Maybe not the best, I know this.

Curious if I should be taking BCAA on my rest days, I can tell already doms and muscle soreness I don't usually get is already present with the carb cycling , I will mOnitor this over the next 2 weeks .

[mockery]

Day 3 - rest day

Low 1700

52 carbs (veggies only)
47 fat
270 protein

Meal 1:

200g bbq chicken breast 38p 10g f
1 cup broccoli 7c
125ml simply egg whites 12p


Meal 2:

200g bbq chicken breast 38p 10g f
1 cup broccoli 7c
125ml simply egg whites 12p

Meal 3: (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
3 tilipia fillets 76p 10f
2 cup broccoli 14c



**about an hour ago, was in a great mood then BAM snapped at my old lady like i was on 600ml tren/ roar!! not good Couldnt stomach the eggs on final meal so ive come up short around 24g protein

[gbrice75]

Curious if I should be taking BCAA on my rest days, I can tell already doms and muscle soreness I don't usually get is already present with the carb cycling , I will mOnitor this over the next 2 weeks .

Won't hurt, but seems like a waste of money to me, unless you plan to do anything strenuous or particularly energy expending.

[RaginCajun]

just seeing this mockery. we are similar in our goals and they way we are going about them. will be following to see how your body responds.

[mockery]

just seeing this mockery. we are similar in our goals and they way we are going about them. will be following to see how your body responds.

good luck man, ill look up ur profile to read your thread if you have one. The reality of my goal is setting in 91-93 kilos lean at 10% is miles and years away i think lol

[mockery]

Day 4 - work out day (push)

fasted till 2pm then worked out followed by calorie load:

150 carbs
47 fat
270 protein




Meal 1:

200g bbq chicken breast 38p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g bbq chicken breast 38p 3g 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)
2 frozen tilipa fillets 40p 6f
200g bbq chicken breast
200 grams asparagus
1 cup oatmeal 80c 16p 4f
2/3 cup blue berries 20c

**again i failed on the egg whites for my final meal. my stomach just wont eat it!! argh

[mockery]

Day 5 - work out day (pull)

fasted till 1pm then worked out followed by calorie load:

150 carbs
47 fat
270 protein




Meal 1:

200g bbq chicken breast 38p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g bbq chicken breast 38p 3g 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)
2 frozen tilipa fillets 40p 6f
200g bbq chicken breast
200 grams asparagus
1 cup oatmeal 80c 16p 4f
2/3 cup blue berries 20c

**My work out reps of 15's with reset weights are very hard even with the 20% reset for linear progression. tough gig! ill live thou

[RaginCajun]

good luck man, ill look up ur profile to read your thread if you have one. The reality of my goal is setting in 91-93 kilos lean at 10% is miles and years away i think lol

if you do happen to check my thread out, make sure you go to the bathroom first, and get some popcorn!

[mockery]

Day 6 - rest day

fasted till 2pm then worked out followed by calorie load:

50 carbs
47 fat
270 protein


Meal 1: (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
400g bbq chicken breast 80p 1.6f
2 cup broccoli 14c
250ml simply egg whites 24p


Meal 2:

1 talipia fillet 24p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p


Meal 3:

1 talipia fillet 24p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p

* missed 1 chicken breast so short 40g protein. 0.8 fat.

[mockery]

Day 7 - push day

fasted till 12pm then worked for an hour out followed by calorie load:

150 carbs
47 fat
270 protein

Pre work out 10g BCAA

Meal 1: PWO Nutrition (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 1 tbs ground milled flax seed (2.5c 3.5f)
400g chicken breast 40p 0.8f
2 cup broccoli 14c
250ml simply egg whites 24p
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f

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:

300g chicken breast 60p 1g f
1 cup broccoli 7c
¾ cup brown rice 32c 3p 1f
salsa 1/4 cup

[mockery]

Day 8 - pull day

fasted till 12pm then worked for an hour out followed by calorie load:

300 carbs
47 fat
270 protein

Pre work out 10g BCAA

Meal 1: PWO Nutrition (50% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
400g chicken breast 80p 1.2f
2 cup broccoli 14c
250ml simply egg whites 24p
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f
1 cup brown rice

Meal 2:

6oz steak
cup of veggies
1lbs chicken wings dry
2 cups mash potatoes


Meal 3:

200g chicken breast 40p 0.8g f
1.5 cup broccoli 7c
meal replacement bar 15 carbs 15 protein

**was out all day came up short on carbs

[mockery]

Day 9 - rest

Meal 1:

200g bbq chicken breast 38p 3g f
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g bbq chicken breast 38p 3g 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)
2 frozen tilipa fillets 40p 6f
200g bbq chicken breast
200 grams asparagus
1 cup oatmeal 80c 16p 4f
2/3 cup blue berries 20c

[mockery]

Day 10 - Rest Day

Meal 1:

200g AAA sliced beef
1 cup broccoli 7c
125ml simply egg whites 12p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g AAA sliced beef
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 2 tbs ground milled flax seed (5c 7f)
300g bbq chicken breast 60p 1f
2tbs natty peanut butter
1 cup oatmeal 80c 16p 4f
2/3 cup blue berries 20c

[RaginCajun]

meals are looking good mockery! keep it up and you will reap the benefits.

[gbrice75]

^^ this!

[mockery]

Day 11 - push day first depletion work out.

Low 1700

52 carbs (veggies only)
47 fat
270 protein

Meal 1:

200g bbq chicken breast 40p 0.8gf
150g broccoli 7c
125ml simply egg whites 12p
1/4 cheese low fat 7p 5f


Meal 2:

200g bbq chicken breast 40p 0.8gf
150g broccoli 7c
125ml simply egg whites 12p

Meal 3: PWN(40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
1 tbs Natty pb 4p 3c 8f
2 tilipia fillets 48p 6f
200g red meat
150g broccoli 7c
250ml simply egg whites 24

[AXx]

Checking in buddy, hope all is well. Stay on course

[mockery]

Day 12 - pull day second depletion work out.

Low 1700

52 carbs (veggies only)
47 fat
270 protein

Meal 1: PWN(40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
1 tbs Natty pb 4p 3c 8f
400g bbq chicken breast 80p 1.6f
200g broccoli 10c
250ml simply egg whites 28p

Meal 1:

200g bbq chicken breast 40p 0.8gf
150g broccoli 7c



Meal 2:

2 talipia fillets 46p 6gf
150g broccoli 7c
250ml simply egg whites 28p

[mockery]

day 13 - rest day

WENT TO SHIT

well i didn't have cheat meals per-say

i just didn't eat till i got home so my Fast went from 16 hours to like 21. and then i only ate the equivalent of 1 large meal

[mockery]

Day 14 - push day refuel day

fasted till 7am from 10pm and broke fast for the sake i needed to eat and start getting carbs into me.

300 carbs
47 fat
270 protein



Meal 1:

proper fresh Belgian waffle (1) <-- the dopamine instantly set in after have three days no carbs.
500ml egg whites 48p
1/4 cup cheese

Meal 2:

200g chicken breast 40p 0.8g f
100g broccoli 5c
1 cup brown rice 40c 4p 2f
2 cups green tea

Meal 3: (3 hours before the gym)

200g chicken breast 40p 0.8g f
100g broccoli 5c
1 cup brown rice 40c 4p 2f
2 cups green tea

Meal 4: (1 hour before the gym)

1 scoop protein powder 35p 1c
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c

Meal 5: PWO Nutrition (40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
400g chicken breast 80p 1.2f
1 cup broccoli 5c
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f

[mockery]

Day 15 - rest

fasted till 2pm 16h

150 carbs
47 fat
270 protein


Meal 1:

200g chicken breast 40p 0.8g f
1 cup broccoli 5c
125ml simply egg whites 14p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g chicken breast 40p 0.8g f
1 cup broccoli 5c
125ml simply egg whites 14p
¾ cup brown rice 32c 3p 1f

Meal 3: PWO Nutrition (40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
400g chicken 80p 1.6f
2 cup broccoli 10c
250ml simply egg whites 28p
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f

[mockery]

Day 16 - rest

fasted till 2pm 16h

150 carbs
47 fat
270 protein


Meal 1:

200g chicken breast 40p 0.8g f
1 cup broccoli 5c
125ml simply egg whites 14p
¾ cup brown rice 32c 3p 1f

Meal 2:

200g chicken breast 40p 0.8g f
1 cup broccoli 5c
125ml simply egg whites 14p
¾ cup brown rice 32c 3p 1f

Meal 3: PWO Nutrition (40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
3 talipa fillets 69p 6f
2 cup broccoli 10c
250ml simply egg whites 28p
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f

[mockery]

Day 17 - pull day First depletion work out.

Low 1700

52 carbs (veggies only)
47 fat
270 protein

10g BCAA 15 minutes before early morning fasted training, ( I LOVE FASTED RESISTANCE TRAINING )

10g BCAA at 7am

10g BCAA at 9am

10g BCAA at 11am

10g BCAA at 1pm

fast ended at 2pm
Meal 1: PWN(40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
1 tbs Natty pb 4p 3c 8f
400g bbq chicken breast 80p 1.6f
200g broccoli 10c
250ml simply egg whites 28p

Meal 2:

200g bbq chicken breast 40p 0.8gf
150g broccoli 7c



Meal 3:

2 talipia fillets 46p 6gf
150g broccoli 7c
250ml simply egg whites 28p

[mockery]

Day 18 - rest

Low 1700

52 carbs (veggies only)
47 fat
270 protein

Meal 1: PWN(40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
1 tbs Natty pb 4p 3c 8f
400g bbq chicken breast 80p 1.6f
200g broccoli 10c
250ml simply egg whites 28p

Meal 2:

200g bbq chicken breast 40p 0.8gf
150g broccoli 7c



Meal 3:

1 whole bbq chicken

[mockery]

Day 19 - push

Low 1700

52 carbs (veggies only)
47 fat
270 protein

Pre fasted work out 10g BCAA

post fasted work out 10g BCAA

Meal 1: PWN(40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
1 tbs Natty pb 4p 3c 8f
400g bbq chicken breast 80p 1.6f

250ml simply egg whites 28p

Meal 2:

200g bbq chicken breast 40p 0.8gf
250ml simply egg whites 28p


Meal 3:

200g bbq chicken breast 40p 0.8gf
20 almonds

** Didnt eat any carbs today, no veggies .

[mockery]

Day 20 - refuel day

fasted till 8am from 8pm (12hours) and broke fast for the sake i needed to eat and start getting carbs into me.

300 carbs
47 fat
270 protein



Meal 1:

proper fresh Belgian waffle (2) <-- the dopamine instantly set in after have three days no carbs.
500ml egg whites 48p


Meal 2:

200g chicken breast 40p 0.8g f
100g broccoli 5c
1 cup brown rice 40c 4p 2f
2 cups green tea

Meal 3: (3 hours before the gym)

200g chicken breast 40p 0.8g f
100g broccoli 5c
1 cup brown rice 40c 4p 2f
2 cups green tea

Meal 4: (1 hour before the gym)

1 scoop protein powder 35p 1c
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c

Meal 5: PWO Nutrition (40% daily caloric intake)

2 scoop protein powder (70p 2c) with 2 tbs ground milled flax seed (5c 7f)
400g chicken breast 80p 1.2f
1 cup broccoli 5c
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
2 tbsp natty PB 8p 6 c 16f

[mockery]

21 days in... waist from navel measurement has gone from 37 inches to 34 inches body fat from 23% down to 17% rough estimate, COULD be more. Weight down 5.7 Kgs I think this carb cycling could be working... +1.0 - 1.5lbs LBM <-- not bad as i am eating in a 900 calorie deficit

[mockery]

So will be running maintenance calories for the next week. to help get back into the swing of things for a lean bulk. then i will be proceeding to my new diet plan and training regiment as planned.








Micro Nutrients & meal plan. (Maintenance 2988)

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

65g protein / 90g carbs / 4g fat

Meal 2: 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 3: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
215g brown rice 52c 5p 2f

40g protein / 52g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

20g protein / 12g carbs / 11g fat


*Workout/Cardio

**Meal 5: PWO Nutrition
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 6: PPWO
Lean chicken or fish, 1/2 cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
45g brown rice 25c 2p 1f

20g protein / 25g carbs / 3g fat

Meal 7: 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 8: 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.


Micro Nutrients & meal plan. (Surplus 3586)

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

65g protein / 90g carbs / 4g fat

Meal 2: 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 3: Pro/Carb
Lean chicken or fish, one and a half cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
260g brown rice 64c 6p 2f

40g protein / 64g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

20g protein / 12g carbs / 11g fat


*Workout/Cardio

**Meal 5: PWO Nutrition
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
2 tbsp. natty peanut butter 8p 6c 16f

65g protein / 86g carbs / 20g fat


***Meal 6: PPWO
Lean chicken or fish, one and half cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
260g brown rice 64c 6p 2f

20g protein / 64g carbs / 3g fat

Meal 7: Pro/Fat
Lean chicken or fish, avocados

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
1.25 ounce (25) almonds 6p 7c 17f

20g protein / 7g carbs / 17g fat

Meal 8: 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

*305g proteins from eggs, oats and lean meats only are calculated.

*376g carbs from whole grains, fibrous veggies and blue berries.

* 79g fat from EFA’s some wiggle room for olive oils other fats.

[mockery]

Day 3 of 14 maintenance. weekly weigh in 84.7kgs from 85.3kgs last week. 34.5 inch waist 1" below the navel. roughly the same as last week.

Did a AM/ PM power split since i couldn't train Monday Squats and press's in the morning, FASTED. Following with dead lifts and abs just before bed.

So no longer doing IF 16/8 protocol. Will be too hard to feed in only 8 hours, I really really liked the Fasting. May have to Attempt a 24 hour fast on my rest day. 6pm - 6pm

* Fasted Workout - 10g BCAA and 2 scoop concrete creatine.

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

Meal 2: 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 3: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
215g brown rice 52c 5p 2f

40g protein / 52g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

20g protein / 12g carbs / 11g fat

Meal 5:
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 6:
Lean chicken or fish, 1/2 cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
45g brown rice 25c 2p 1f

20g protein / 25g carbs / 3g fat

Meal 7: 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

*Workout/Cardio

Meal 8: 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.

[mockery]

Day 4 of 14 maintenance.

Rest day


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

Meal 2: 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 3: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
215g brown rice 52c 5p 2f

40g protein / 52g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

20g protein / 12g carbs / 11g fat

Meal 5:
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 6:
Lean chicken or fish, 1/2 cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
45g brown rice 25c 2p 1f

20g protein / 25g carbs / 3g fat

Meal 7: 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

*Workout/Cardio

Meal 8: 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.

I replaced the rice with Ezekiel bread for something different

[Razor]

Great thread, subscribed!