muskate
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Hi everyone,
I was selected as one of the loggers for Follidrex. This is a sponsored log but it will be 100% honest.
I'm 6'0. 181 pounds. 6% body fat. I just competed and am competing again in 10 weeks. This will be sort of a recomp period for me. I am hoping to get leaner and tighter for my next show while putting a little size on during the 10 week break. Here is what my diet looks like:
Leg days –
Breakfast – 100g oats, 45g protein from whey isolate, 10g of almond butter in bowl and add hot water.
Morning – 300g sweet potato, 150g chicken breast, cup of broccoli & 25g almonds
Lunch – 90g basmati rice, 150g chicken breast, cup of kale & 100g avocado
Afternoon – 80g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 80g carbohydrates from Vitargo & 40g protein from whey isolate
Evening meal – 350g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 150g salmon, kale, 50g basmati rice
Upper body days –
Breakfast – 80g oats, 45g protein from whey isolate in bowl and add hot water
Morning – 150g chicken breast, 250g sweet potato, greens, 20g almonds
Lunch – 170g salmon fillet, kale, 80g basmati rice
Afternoon – 60g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 60g carbohydrates from Vitargo & 30g protein from whey isolate
Evening meal – 300g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 40g casein with 3 rice cakes
Rest days
Breakfast – 60g oats, 45g protein from whey isolate in bowl and add hot water.
Morning – 150g chicken breast, kale, 250g sweet potato, 15g almonds
Lunch – 180g salmon fillet, cup of kale, 70g basmati rice
Afternoon – 50g oats, 35g protein from whey isolate, 10g almond butter, add hot water.
Evening meal – 60g basmati rice, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 300g low fat cottage cheese, 1 boiled egg
Training template is as follows
Monday
am: none
pm: chest triceps
Tuesday
am: 30 minutes steady state cardio and abs
pm: back and biceps
Wednesday
am: 30 minutes steady state cardio and abs
pm: none
Thursday
am: none
pm: legs
Friday
am: am: 30 minutes steady state cardio and abs
pm: none
Saturday
am: none
pm: shoulder and calves
Sunday
am: 30 minutes steady state cardio and abs
pm: none
I am taking no other supplements except fish oils, creatine monohydrate, whey protein and BCAA during lifting. I have been using these supplements continousley for the past couple of months so there will be no varations there.
I will be sticking to the exact same diet and training split so the only variation will be the addition of the Folidrex.
Tomorrow will be my first serving. I will be taking every dose first thing in the morning on an empty stomach before breakfast. I will be using just one pill (150mg) per day.
Thanks for following along!
I was selected as one of the loggers for Follidrex. This is a sponsored log but it will be 100% honest.
I'm 6'0. 181 pounds. 6% body fat. I just competed and am competing again in 10 weeks. This will be sort of a recomp period for me. I am hoping to get leaner and tighter for my next show while putting a little size on during the 10 week break. Here is what my diet looks like:
Leg days –
Breakfast – 100g oats, 45g protein from whey isolate, 10g of almond butter in bowl and add hot water.
Morning – 300g sweet potato, 150g chicken breast, cup of broccoli & 25g almonds
Lunch – 90g basmati rice, 150g chicken breast, cup of kale & 100g avocado
Afternoon – 80g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 80g carbohydrates from Vitargo & 40g protein from whey isolate
Evening meal – 350g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 150g salmon, kale, 50g basmati rice
Upper body days –
Breakfast – 80g oats, 45g protein from whey isolate in bowl and add hot water
Morning – 150g chicken breast, 250g sweet potato, greens, 20g almonds
Lunch – 170g salmon fillet, kale, 80g basmati rice
Afternoon – 60g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 60g carbohydrates from Vitargo & 30g protein from whey isolate
Evening meal – 300g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 40g casein with 3 rice cakes
Rest days
Breakfast – 60g oats, 45g protein from whey isolate in bowl and add hot water.
Morning – 150g chicken breast, kale, 250g sweet potato, 15g almonds
Lunch – 180g salmon fillet, cup of kale, 70g basmati rice
Afternoon – 50g oats, 35g protein from whey isolate, 10g almond butter, add hot water.
Evening meal – 60g basmati rice, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 300g low fat cottage cheese, 1 boiled egg
Training template is as follows
Monday
am: none
pm: chest triceps
Tuesday
am: 30 minutes steady state cardio and abs
pm: back and biceps
Wednesday
am: 30 minutes steady state cardio and abs
pm: none
Thursday
am: none
pm: legs
Friday
am: am: 30 minutes steady state cardio and abs
pm: none
Saturday
am: none
pm: shoulder and calves
Sunday
am: 30 minutes steady state cardio and abs
pm: none
I am taking no other supplements except fish oils, creatine monohydrate, whey protein and BCAA during lifting. I have been using these supplements continousley for the past couple of months so there will be no varations there.
I will be sticking to the exact same diet and training split so the only variation will be the addition of the Folidrex.
Tomorrow will be my first serving. I will be taking every dose first thing in the morning on an empty stomach before breakfast. I will be using just one pill (150mg) per day.
Thanks for following along!