I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".
****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.
The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
Meal 1:
6 egg whites
1 whole egg
2oz. grilled chix
1 cup steamed spinach
2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods
)
1 medium ruby red grapefruit
Meal 2:
2 Scoops WPI + 5g glutamine
24 almonds
1.5 cups broccoli, asparagus or green beans
Meal 3:
6oz chix or halibut or sirloin or tuna or lean turkey
1 cup broccoli or asparagus or green beans
4oz avocado or 24 almonds
Meal 4:
5oz chix or halibut...etc
1 cup steamed broccoli or ....etc
4oz avocado or 24 almonds
Meal 5:
2 scoops WPI + 5g glutamine
18 almonds
1 cup brocc...etc
Meal 6:
6oz chix or halibut...etc
1 cup broccoli...etc
3oz avocado
1 ruby red grapefruit (medium)
Every 21st meal is a refeed eaten in 3 parts in this order:
1.5 cups green veggies
3/4 cup oatmeal
4tbsp raisins
1 tbsp honey
splenda for sweetening
1 tbsp benecol light or smart balance
9oz yam/sweet potato
2tbsp peanut butter
splenda for sweetening
I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.
Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.
Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.
The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.
PR--I beat the **** out of last time
Up 5lbs and 3 reps! Still light weight for most of you, but it is progress
: Might have been for the best b/c my carb up was supposed to be last night, but I messed up, so I just did it tonight. I could tell I was pretty depleted b/c when I was warming up on CG Bench my tris were feeling toasted warming up with 135. Definitely didn't help that I worked so hard on dips, but I think I can still add the CGBP tomorrow and my strength should be better.
