Yes, feeling flat messes with my head a bit especially when losing bodyfat, cosmetic wise.
But performance wise I'm getting stronger each week, adding half of a rep to 1 sometimes 2 reps or heavier weights.
What did you eat today
- Thread starter Goldenrod
- Start date
But performance wise I'm getting stronger each week, adding half of a rep to 1 sometimes 2 reps or heavier weights.
The latter is all that matters at the end of the day. Now, when you’re pushing for size, do you often push carbs very high?
Honestly I keep the carbs fairly low. All I'd really do for a pure "growth phase" would be take my current diet and maybe add 100g of carbs leaving the fats where they are. Then do some junk meals when I flatten out, and increase the junk on specific days as I want to gain weight. This prevents me from spilling over excessively. So basically high protein, moderate fat, low carb.
I've tried low fat and higher carbs and I just end up getting fat and lethargic. I'm all about old school aesthetics where I keep my waist down. Part of the reason why those guys could do such good vaccums was they didn't eat a ton of carbs which would prevent stretching everything out along with preventing more stress on the internal organs.
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Carb cycling post cycle to trim down some. 80 3 x a week 120 2 x 200 2 x. Weeks of higher carbs bloats my gut!! Honestly I prefer low to medium carbs 150-200 max. 4+ litres of water a day.
AM 1: 45 grams steel cut oats, 10 grams walnut pieces 66 grams protein powder.
AM 2: 1 whole egg, 125 gr egg white, orange, 59 grams spinach, 50 grams mushroom, 1 garlic clove, 15 grams of onion in a non-stick pan some butter for taste. 30.58 fat 65.7 carb 88.78 protein.
Lunch: large salad with bell pepper, radish, carrot, romaine lettuce, 150 gram baked chicken breast 2.13 fat 24.34 carb 36.92 protein
Snack 1: 150 grams 1% cottage cheese, 10 grams walnut cinnamon 1.8 grams fat, 1.74 carb 18 protein
Dinner: 200 gram strip sirloin, 30 gram mushroom, 20 grams onion fried in low fat butter 9 Grams fat, 7 grams carb. 26 grams protein
Snack 2 same as snack 1.
1 hour before bed: 66 grams protein powder, 1 gram fat, 6 grams carb, 54 grams protein.
Total 60 grams fat, 122 carb, 240 protein 1921 calories .
AM 1: 45 grams steel cut oats, 10 grams walnut pieces 66 grams protein powder.
AM 2: 1 whole egg, 125 gr egg white, orange, 59 grams spinach, 50 grams mushroom, 1 garlic clove, 15 grams of onion in a non-stick pan some butter for taste. 30.58 fat 65.7 carb 88.78 protein.
Lunch: large salad with bell pepper, radish, carrot, romaine lettuce, 150 gram baked chicken breast 2.13 fat 24.34 carb 36.92 protein
Snack 1: 150 grams 1% cottage cheese, 10 grams walnut cinnamon 1.8 grams fat, 1.74 carb 18 protein
Dinner: 200 gram strip sirloin, 30 gram mushroom, 20 grams onion fried in low fat butter 9 Grams fat, 7 grams carb. 26 grams protein
Snack 2 same as snack 1.
1 hour before bed: 66 grams protein powder, 1 gram fat, 6 grams carb, 54 grams protein.
Total 60 grams fat, 122 carb, 240 protein 1921 calories .
This is Maintenance - I don’t carb cycle, i carb manage. Protein and fats stay constant, carbs increase in increments of 200 cals in a surplus or reduce 200 in a deficit
M1 85g organic oats, 85g banana, 50g blueberries. 114g ground chicken in bone broth. Green tea
M2 125g sushi rice, 125g chicken breast, handful spinach and bone broth
M3 170 sushi rice, 150g ground turkey breast, carrots. Hibiscus tea.
M4 30g walnut w 85% dark chocolate
Intra eaa plus 25g cluster dextrin
M5 200g king salmon, 175g yams (evo in air fryer) large salad. Ginger tea.
M5 smoothie - two cups cashew beverage, 30g PB, 2 scoops protein powder, cup frozen blueberries and strawberries, 40g oats
3200-3400 cals. 30% protein, 25% fat, 45% carbs
Note: all weights for meat are cooked weights so the “actual weight” is higher
M1 85g organic oats, 85g banana, 50g blueberries. 114g ground chicken in bone broth. Green tea
M2 125g sushi rice, 125g chicken breast, handful spinach and bone broth
M3 170 sushi rice, 150g ground turkey breast, carrots. Hibiscus tea.
M4 30g walnut w 85% dark chocolate
Intra eaa plus 25g cluster dextrin
M5 200g king salmon, 175g yams (evo in air fryer) large salad. Ginger tea.
M5 smoothie - two cups cashew beverage, 30g PB, 2 scoops protein powder, cup frozen blueberries and strawberries, 40g oats
3200-3400 cals. 30% protein, 25% fat, 45% carbs
Note: all weights for meat are cooked weights so the “actual weight” is higher
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early bfast 4 eggs 6 strips turky bacon 4 slices homade bread and orange
so far....
M1 - 4 eggs, 60g oats, 50g blueberries, 1 scoop greens, 20g collagen, 1/2 scoop whey isolate, 1 large coffee w/2 splenda, 2L crystal light
M2 - 6oz ground turkey, 200g jasmine rice, 3tbl spoons soy sauce, 1 banana, 1L crystal light
About to train rain Legs - 25g karbolyn, 7g eaa (intra).
I will update as the day progresses
M1 - 4 eggs, 60g oats, 50g blueberries, 1 scoop greens, 20g collagen, 1/2 scoop whey isolate, 1 large coffee w/2 splenda, 2L crystal light
M2 - 6oz ground turkey, 200g jasmine rice, 3tbl spoons soy sauce, 1 banana, 1L crystal light
About to train rain Legs - 25g karbolyn, 7g eaa (intra).
I will update as the day progresses
Why 3L of water with meals? It will slow digestion significantly.
working outside where it is 30+ deg....plus its a reduction in food therefore feeling fuller is advantageous for me
what do duck eggs taste like
It’s really slows digestion?
I drink like 30 oz of water when I eat a big meal. Always have.
But I also drink like 100 oz of water a day.
Yes, you should try to avoid drinking all liquids until 20 minutes after eating…drinking water with the meal leads to indigestion, and the malabsorption of nutrients
I wouldn’t be able to eat then. Couldn’t swallow because it would be too dry.
why almond butter oe pnkin butter over peanutbutter?
Different macros and enjoy the taste. Prefer both over PB.
Fairly deep in a cut at the moment
Training day diet
Meal 1 - 168g chicken breast, 175g rice, 5g evoo, veg
Meal 2 - 168g chicken breast, 175g rice, 5g evoo, veg
Meal 3 (pre workout) - 168g chicken breast, 210g rice, 150g pineapple
Training - Intra - 1/2 scoop Karbolyn
Meal 4 (post workout) - 62g whey iso, 75g oats (dry measure)
Meal 5 - 200g white fish, 175g rice, 5g evoo, veg
Meal 6 - 180g wild sockeye, 140g rice, sauerkraut
Roughly 3200 calories
Training day diet
Meal 1 - 168g chicken breast, 175g rice, 5g evoo, veg
Meal 2 - 168g chicken breast, 175g rice, 5g evoo, veg
Meal 3 (pre workout) - 168g chicken breast, 210g rice, 150g pineapple
Training - Intra - 1/2 scoop Karbolyn
Meal 4 (post workout) - 62g whey iso, 75g oats (dry measure)
Meal 5 - 200g white fish, 175g rice, 5g evoo, veg
Meal 6 - 180g wild sockeye, 140g rice, sauerkraut
Roughly 3200 calories
digging in pretty deep this week. All "added" fats removed on training days.
Meal 1 - 168g chicken breast, 175g rice, veg
Meal 2 - 200g white fish, 175g rice, veg
Meal 3 (pre workout) - 168g chicken breast, 210g rice, 260g strawberries
Training - Intra - 1/2 scoop Karbolyn
Meal 4 (post workout) - 62g whey iso, 75g oats (dry measure)
Meal 5 - 168g chicken breast, 175g rice, veg
Meal 6 - 180g wild sockeye
Meal 1 - 168g chicken breast, 175g rice, veg
Meal 2 - 200g white fish, 175g rice, veg
Meal 3 (pre workout) - 168g chicken breast, 210g rice, 260g strawberries
Training - Intra - 1/2 scoop Karbolyn
Meal 4 (post workout) - 62g whey iso, 75g oats (dry measure)
Meal 5 - 168g chicken breast, 175g rice, veg
Meal 6 - 180g wild sockeye
Plan updated today, things are getting gritty
Rest day
Meal 1 - 44g protein from whey iso, 1 whole egg, handful spinach
Meal 2 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 3 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 4 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 5 - 200g haddock, 5g evoo, handful spinach
Meal 6 - 180g wild sockeye, 20g carbs from fruit
Rest day
Meal 1 - 44g protein from whey iso, 1 whole egg, handful spinach
Meal 2 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 3 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 4 - 168g chicken breast, 105g rice, 5g evoo, veg
Meal 5 - 200g haddock, 5g evoo, handful spinach
Meal 6 - 180g wild sockeye, 20g carbs from fruit