Hey gents,
I am using this log to keep myself on track and put my plans into hard copy. I hope to improve my overall bodyfat percentage and get a bit stronger and bigger come summer. Any comments or suggestions are welcome. I probably won't get to log entries everyday, but I will try to update as often as possible. Log from (3/21/11 - the first week of July or so)
Initial Stats:
6'2" 217 pounds. Have slowly decreased calories for the last two months - Dropping from 225 down to 217.
The Plan:
2 phases - the first 5 weeks are cut, the next 10 weeks are slow bulk.
Phase 1:
Nutrition -
Diet 1
Meal 1
4 egg whites, 2 whole eggs, 2 slices double fiber wheat bread, 1 tbsp smart balance butter
Meal 2 Preworkout
1 ounce raisins, 1 orange
Meal 3 Postworkout
2 scoops myofusion, 20g dextrose, 16 ounces skim milk
Meal 4
5 ounces tuna, 1 slice wheat bread, 1 banana, 1 ounce peanuts
Meal 5
5 ounces tuna, 2 ounces wheat pasta, 1 tbsp smart balance
Meal 6
5 ounces chicken, 1/2 cup brown rice, 1 tbsp smart balance, 1 cup green beans
Meal 7
1 1/2 scoops casein protein, 1/2 cup oatmeal
Calories 2,990 Protein 268g, Carbs 312g, fat 74g
Diet 2
Meal 1
4 egg whites, 2 whole eggs, 2 slices double fiber wheat bread, 1 tbsp smart balance butter
Meal 2 Preworkout
1 ounce raisins, 1 orange
Meal 3 Postworkout
2 scoops myofusion, 16 ounces skim milk
Meal 4
5 ounces tuna, 1 slice wheat bread, 1 ounce peanuts
Meal 5
5 ounces tuna, 1 ounce wheat pasta, 1 tbsp smart balance
Meal 6
5 ounces chicken, 1/2 cup brown rice, 1 tbsp smart balance, 1 cup green beans
Meal 7
1 1/2 scoop casein, 1 stalk of celery
Calories 2,563 Protein 257g, carbs 219g, fat 71g
Diet 3
Meal 1
4 egg whites, 2 whole eggs, 1 cup strawberry halves, 2 tbsp smart balance butter
Meal 2 preworkout
1 scoop myofusion, 1 orange
Meal 3 postworkout
2 1/2 scoops myofusion, 1/2 tbsp olive oil
Meal 4
10 ounces chicken, 1/4 avocado, 1 tbsp smart balance, 1 cup green beans
Meal 5
5 ounces tuna, 1 cup spinach, 1 tbsp smart balance, 1/4 avocado
Meal 6
5 ounces tuna, 1 cup green beans, 1 1/2 ounce peanuts
Meal 7
1 1/2 casein protein, 1 stalk celery, 1 tbsp olive oil
Calories 2780 Protein 304g, Carbohydrates 101g, Fats 124g
During phase 1, I am going to diet as follows
week 1-2: Diet 1
week 3-5: Monday 1, Tuesday 1, Wednesday 2, Thursday 3, Friday 3, Saturday 3, Sunday 2
Supplements -
ECA 20-40mg/200-400mg/81mg dosed twice daily
Plasmajet 1 blister upon waking mon-thurs
L tyrosine - 2 caps daily
Multi, 3 Fish oil, gaba 3 caps before bed
Training -
Split Legs, back/bis, chest/tris, shoulders, Legs, rest, rest *possibly change this up
cardio 30 mins postworkout low-medium intensity, *additional 30 mins in evening if i feel up to it
Plan on sleeping 8+ hours a night
Phase 2:
nutrition -
probably 3500 calories week 1 then going 4000-4500 calories the remaining time
macronutrients at 40/35/25 - 40/30/30
supplements -
ostarine 12.5mg daily first 8 weeks
low dose AI
little bit of clom upon cessation of osta
DAA after ostarine
Training -
Lift heavy!!!!! get some new PR's
cardio 20-30 mins everyday, skip on days when i don't feel like it
I am using this log to keep myself on track and put my plans into hard copy. I hope to improve my overall bodyfat percentage and get a bit stronger and bigger come summer. Any comments or suggestions are welcome. I probably won't get to log entries everyday, but I will try to update as often as possible. Log from (3/21/11 - the first week of July or so)
Initial Stats:
6'2" 217 pounds. Have slowly decreased calories for the last two months - Dropping from 225 down to 217.
The Plan:
2 phases - the first 5 weeks are cut, the next 10 weeks are slow bulk.
Phase 1:
Nutrition -
Diet 1
Meal 1
4 egg whites, 2 whole eggs, 2 slices double fiber wheat bread, 1 tbsp smart balance butter
Meal 2 Preworkout
1 ounce raisins, 1 orange
Meal 3 Postworkout
2 scoops myofusion, 20g dextrose, 16 ounces skim milk
Meal 4
5 ounces tuna, 1 slice wheat bread, 1 banana, 1 ounce peanuts
Meal 5
5 ounces tuna, 2 ounces wheat pasta, 1 tbsp smart balance
Meal 6
5 ounces chicken, 1/2 cup brown rice, 1 tbsp smart balance, 1 cup green beans
Meal 7
1 1/2 scoops casein protein, 1/2 cup oatmeal
Calories 2,990 Protein 268g, Carbs 312g, fat 74g
Diet 2
Meal 1
4 egg whites, 2 whole eggs, 2 slices double fiber wheat bread, 1 tbsp smart balance butter
Meal 2 Preworkout
1 ounce raisins, 1 orange
Meal 3 Postworkout
2 scoops myofusion, 16 ounces skim milk
Meal 4
5 ounces tuna, 1 slice wheat bread, 1 ounce peanuts
Meal 5
5 ounces tuna, 1 ounce wheat pasta, 1 tbsp smart balance
Meal 6
5 ounces chicken, 1/2 cup brown rice, 1 tbsp smart balance, 1 cup green beans
Meal 7
1 1/2 scoop casein, 1 stalk of celery
Calories 2,563 Protein 257g, carbs 219g, fat 71g
Diet 3
Meal 1
4 egg whites, 2 whole eggs, 1 cup strawberry halves, 2 tbsp smart balance butter
Meal 2 preworkout
1 scoop myofusion, 1 orange
Meal 3 postworkout
2 1/2 scoops myofusion, 1/2 tbsp olive oil
Meal 4
10 ounces chicken, 1/4 avocado, 1 tbsp smart balance, 1 cup green beans
Meal 5
5 ounces tuna, 1 cup spinach, 1 tbsp smart balance, 1/4 avocado
Meal 6
5 ounces tuna, 1 cup green beans, 1 1/2 ounce peanuts
Meal 7
1 1/2 casein protein, 1 stalk celery, 1 tbsp olive oil
Calories 2780 Protein 304g, Carbohydrates 101g, Fats 124g
During phase 1, I am going to diet as follows
week 1-2: Diet 1
week 3-5: Monday 1, Tuesday 1, Wednesday 2, Thursday 3, Friday 3, Saturday 3, Sunday 2
Supplements -
ECA 20-40mg/200-400mg/81mg dosed twice daily
Plasmajet 1 blister upon waking mon-thurs
L tyrosine - 2 caps daily
Multi, 3 Fish oil, gaba 3 caps before bed
Training -
Split Legs, back/bis, chest/tris, shoulders, Legs, rest, rest *possibly change this up
cardio 30 mins postworkout low-medium intensity, *additional 30 mins in evening if i feel up to it
Plan on sleeping 8+ hours a night
Phase 2:
nutrition -
probably 3500 calories week 1 then going 4000-4500 calories the remaining time
macronutrients at 40/35/25 - 40/30/30
supplements -
ostarine 12.5mg daily first 8 weeks
low dose AI
little bit of clom upon cessation of osta
DAA after ostarine
Training -
Lift heavy!!!!! get some new PR's
cardio 20-30 mins everyday, skip on days when i don't feel like it