Nocode8511
Registered
- Joined
- Jun 17, 2012
- Messages
- 3,806
- Reaction score
- 450
- Points
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I'm taking a new approach to getting lean. I never followed an outlined diet of this sort, just usually went with what works for me. I have always kept a high protein, medium fat, low carb diet. I can sit at 9% BF and not have any problems (some say it unhealthy to stay in single digits all year.) I got sick in Oct with bronchitis and everything went downhill from there. I really haven't been to the gym, diet was off, and lost some weight. The ab's are gone with overall definition of all muscles.
Even though I spoke with a few guys on here I would like everyone to chime in on this . My goal for this is to cut down to the single digits again then slowly add more calories to gain lean mass.
Stats: As of 1/14/13
27
5'11"
184.5lbs
16% BF (I personally think more but didn't have calibers)
MEAL #1
4 whole eggs; 4 egg whites; 8oz OJ
Cals 505; Fat 24.8; Carbs 28.2; Prot 40.5
MEAL #2
SHAKE: 50g Whey Protein with 1.0 (1.5) tablespoon of All Natural Peanut butter (no sugar)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
MEAL #3
Lean Protein Meal”: 8oz chicken with 1/2-cup almonds or walnuts
Cals 1,099; Fat 74.9; Carbs 22.4; Prot 91.1
MEAL #4
SHAKE: 50g Whey Protein with 1.0 (1.5) tablespoon of All Natural Peanut butter (no sugar added)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
MEAL #5
Fatty Protein Meal”: 8oz tilapia with green salad 1 tablespoon of Extra Olive Oil and vinegar
Cals 420; Fat 19.6; Carbs 1.8; Prot 59.8
MEAL #6
SHAKE: 50g Whey with 1.5 tablespoon all natural peanut butter (no sugar added)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
Calories 3047; Fat 169.1; Carbs 140; Protein 255.9
A few sides notes:
1) I'll have a cheat meal every Saturday for lunch.
2) Fiber 2x's per day.
3) Amino Acids to keep my energy level up.
4) Fish Oils and Omega 3/6
I plan on starting this Feb 1st for 6-8 weeks. I'm planning a cycle along with this but may not get to it (money is tight, work is slow.)
Even though I spoke with a few guys on here I would like everyone to chime in on this . My goal for this is to cut down to the single digits again then slowly add more calories to gain lean mass.
Stats: As of 1/14/13
27
5'11"
184.5lbs
16% BF (I personally think more but didn't have calibers)
MEAL #1
4 whole eggs; 4 egg whites; 8oz OJ
Cals 505; Fat 24.8; Carbs 28.2; Prot 40.5
MEAL #2
SHAKE: 50g Whey Protein with 1.0 (1.5) tablespoon of All Natural Peanut butter (no sugar)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
MEAL #3
Lean Protein Meal”: 8oz chicken with 1/2-cup almonds or walnuts
Cals 1,099; Fat 74.9; Carbs 22.4; Prot 91.1
MEAL #4
SHAKE: 50g Whey Protein with 1.0 (1.5) tablespoon of All Natural Peanut butter (no sugar added)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
MEAL #5
Fatty Protein Meal”: 8oz tilapia with green salad 1 tablespoon of Extra Olive Oil and vinegar
Cals 420; Fat 19.6; Carbs 1.8; Prot 59.8
MEAL #6
SHAKE: 50g Whey with 1.5 tablespoon all natural peanut butter (no sugar added)
Cals 341; Fat 16.6; Carbs 29.2; Prot 21.5
Calories 3047; Fat 169.1; Carbs 140; Protein 255.9
A few sides notes:
1) I'll have a cheat meal every Saturday for lunch.
2) Fiber 2x's per day.
3) Amino Acids to keep my energy level up.
4) Fish Oils and Omega 3/6
I plan on starting this Feb 1st for 6-8 weeks. I'm planning a cycle along with this but may not get to it (money is tight, work is slow.)