Ill post up some pics once I get enough posts lol. Sitting at 187.8lbs this morning which is the same as last week so I added food today.
John Meadows does my training so I won't be posting up every single workout out of respect for him since I pay him, but I do like to post a few every now and then.
Current diet if you guys are interested. I worked with Shelby for 12 week for a fat-loss plan this past summer/fall so I am still following a lot of his prinicples, just going in the opposite direction. Still pretty ****ty macros, but I am working on building on my metabolism...slowly but surely.
Workout Days
Meal 1:
7 Egg Whites – 28g Protein
3 Whole Eggs – 18g Protein, 15g Fat
1.5 Slice Ezekiel Bread – 21g Carbs
46g Protein, 21g Carbs, 15g Fat
Meal 2:
5.5oz Steak – 44g Protein
15g Coconut Oil – 15g Fat
25g Rice – 20g Carb
44g Protein, 20g Carbs, 15g Fat
Meal 3:
5oz Chicken – 45g Protein
37g Rice – 30g Carbs
30g Natty PB – 15g Fat
45g Protein, 30g Carbs, 15g Fat
Intra:
25g PeptoPro – 20g Protein (20 is about the average but the amount depends on what bodypart. More for things like legs, back and chest/shoulders...less for arms and pump workouts)
40g HBCD – 40g Carbs
20g Protein, 40g Carbs, 0 Fat
Meal 4:
50g Whey Iso – 45g Protein
75g Rice – 60g Carbs
45g Protein, 60g Carbs, 0g Fats
Meal 5:
7.5oz Shrimp or 7oz Tuna – 45g Protein
2tsp EVOO – 10g Fat
45g Protein, 0g Carb, 10g Fat
Meal 6:
5oz Chicken – 45g Protein
2tsp EVOO – 10g Fat
45g Protein, 0g Carb, 10g Fat
Total on Workout:
290 Protein, 171g Carbs, 65 Fat = 2429kcal
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Off Days
Meal 1:
7 Egg Whites – 28g Protein
3 Whole Eggs – 18g Protein, 15g Fat
1 Slice Ezekiel Bread – 14g Carbs
46g Protein, 14g Carbs, 15g Fat
Meal 2:
5.5oz Steak – 44g Protein
25g Rice – 20g Carbs
15g Coconut Oil – 15g Fat
44g Protein, 20g Carbs, 15g Fat
Meal 3:
5oz Chicken – 45g Protein
30g Natty PB – 15g Fat
25g Rice – 20g Carbs
45g Protein, 20g Carbs, 15g Fat
Meal 4:
50g Whey Iso – 45g Protein
30g Almonds – 15g Fat
45g Protein, 0g Carbs, 15g Fats
Meal 5:
7.5oz Shrimp or 7oz Tuna – 45g Protein
1tbs EVOO – 15g Fat
45g Protein, 0g Carb, 15g Fat
Meal 6:
5oz Chicken – 45g Protein
2tsp EVOO – 10g Fat
45g Protein, 0g Carb, 10g Fat
Total on Off:
270 Protein, 54g Carbs, 85 Fat = 2061kcal