ShutUpNdSkwat
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It's been about a month into university and my life has completely changed because of it. I discontinued "Lifting, Fighting, and Ale" because that's about as aptly applied to my life and what I want as "Originality, Quality, and Refreshing" would be aptly applied to the Fast and Furious movie series or Saw lol. Sorry to everyone that likes it, but come on. Anyways, ale is expensive, I barely have time to breath let alone "fight (wrestle)", and lifting is hard to get done too. If it doesn't happen in the morning, it probably won't happen.
Some things I've found to be imperative to success: scheduling and flexibility. Here's my diet planning -
Vegetables
For raw leafy vegetables like green salad, a serving is 1 cup
For other vegetables, cooked or chopped raw, a serving is ½ cup
For vegetable juice, a serving is ¾ cup
Fruits
• Apples: 100g=50/14c
• Apricots: 100g=50/1p/11c
• Bananas: 100g=90/1p/23c
• Blueberries: 100g=60/14c
• Cantaloupe: 100g=35/1p/8c
• Cranberries: 100g=45/12c
• Figs: 100g=75/1p/20c
• Grapefruit: 100g=40/1p/11c
• Grapes: 100g=70/1p/17c
• Kiwifruit: 100g=60/1p/15g
• Lemon/Limes: 100g=30/1p/9c
• Oranges: 100g=45/1p/12c
• Papaya: 100g=45/11c
• Pears: 100g=60/15c
• Pineapple: 100g=50/13c
• Plums: 100g=45/1p/11c
• Prunes: 100g=240/2p/64c
• Raspberries: 100g=55/1p/12c
• Strawberries: 100g=35/1p/8c
• Watermelon: 100g=30/1p/8c
Fats
• Almonds: 1oz=165/6p/6c/14f
• Cashews: 1oz=160/5p/9c/12f
• Eggs, pasture-raised: 2 large=160/14p/12f
• Flaxseeds: 1oz=150/5p/8c/12f
• Peanuts: 1oz=160/7p/5c/14f
• Pumpkin seeds: 1oz=125/5p/15c/6f
• Sesame seeds: 1oz=160/5p/7c/13f
• Sunflower seeds: 1oz=165/6p/6c/14f
• Walnuts: 1oz=185/4p/4c/18f
• Olives: 4 Olive=80/8f
• Olive Oil: 1 tbsn: 120/14f
• Avocados: 100g=160/2p/9c/15f
• Cheese, grass-fed: (depends)
Protein
• Beef, grass-fed (lean): 6oz=210/36p/6f
• Chicken, pasture-raised: 6oz=280/50p/6f
• Lamb, grass-fed: 6oz: 360/54p/12f
• Turkey, pasture-raised: 6oz=180/30p/6f
• Egg Whites (250g): 120/28p
• Cow's milk, skim: 120/12p/18c
• Cod: 6oz=150/30p
• Salmon: 6oz=360/36p/18f
• Sardines: 6oz=360/42p/18f
• Scallops: 6oz=180/36p
• Shrimp: 6oz=180/36p
• Tuna: 6oz=180/42p
• Protein powder: 170/30p
Carbs
• Barley: 100g=355/12p/73c/2f
• Brown rice: 200g=220/3p/23c/1f
• Buckwheat: 100g=340/13p/72c/3f
• Millet: 200g/240/8p/48c/2f
• Oats: 100g=390/17p/66c/7f
• Quinoa: 100g=14p/64c/6f
• Rye: 100g=340/10p/76c/2f
• Whole wheat: 365/10p/76c/1f
• Black beans: 100g=340/21p/63c/1f
• Dried peas: 200g=240/16p/41c
• Garbanzo beans (chickpeas): 100g=360/19p/61c/6f
• Kidney beans: 200g=260/18p/46c
• Lentils: 200g=240/18p/40c
• Lima beans: 200g=230/18p/42c
• Miso: 100g=200/12p/26c/6f
• Navy beans: 200g=280/16p/52c
• Pinto beans: 100g=350/21p/63c/1f
• Tempeh: 100g=195/19p/9c/11f
• Sweet potatoes: 300g=2500/6p/60c
• Potatoes: 300g=240/6p/54c
• Yogurt, grass-fed: (Depends)
Diet
2700 calories
-Meal Formulas
P:4-7
C:3-4
Fr:2
V:3+
F:4
+1T
W/O A1
Bench Press variation 3x6-8-10
Barbell Row variation 3x6-8-10
Dip 3x6-8-10
Curl variation 3x6-8-10
W/O A2
Bench Press variation 3x6-8-10
Deadlift 3x4-5-8
Dip 3x6-8-10
Curl Cariation 3x6-8-10
W/O B1
Pistol Squat 3x6-8-10
OHP 3x6-8-10
Pull Up variation 3x6-8-10
Lateral Raises 3x6-8-10
W/O B2
Squat 3x4-5-8
OHP 3x6-8-10
Pull Up Variation 3x6-8-10
Calf Raises 3x6-8-10
Week 1|2
D1 - W/O A1 | B1
D2 - Run/yoga | Same
D3 - W/O B2 | A2
D4 - Run/Yoga | Same
D5 - W/O A1 | B1
D6 - Run/Yoga | Same
D7 - Rest | Rest
Performed 2-6x a week
100 squats
50 push ups
20 pull ups
2 minutes plank
Some things I've found to be imperative to success: scheduling and flexibility. Here's my diet planning -
Vegetables
For raw leafy vegetables like green salad, a serving is 1 cup
For other vegetables, cooked or chopped raw, a serving is ½ cup
For vegetable juice, a serving is ¾ cup
Fruits
• Apples: 100g=50/14c
• Apricots: 100g=50/1p/11c
• Bananas: 100g=90/1p/23c
• Blueberries: 100g=60/14c
• Cantaloupe: 100g=35/1p/8c
• Cranberries: 100g=45/12c
• Figs: 100g=75/1p/20c
• Grapefruit: 100g=40/1p/11c
• Grapes: 100g=70/1p/17c
• Kiwifruit: 100g=60/1p/15g
• Lemon/Limes: 100g=30/1p/9c
• Oranges: 100g=45/1p/12c
• Papaya: 100g=45/11c
• Pears: 100g=60/15c
• Pineapple: 100g=50/13c
• Plums: 100g=45/1p/11c
• Prunes: 100g=240/2p/64c
• Raspberries: 100g=55/1p/12c
• Strawberries: 100g=35/1p/8c
• Watermelon: 100g=30/1p/8c
Fats
• Almonds: 1oz=165/6p/6c/14f
• Cashews: 1oz=160/5p/9c/12f
• Eggs, pasture-raised: 2 large=160/14p/12f
• Flaxseeds: 1oz=150/5p/8c/12f
• Peanuts: 1oz=160/7p/5c/14f
• Pumpkin seeds: 1oz=125/5p/15c/6f
• Sesame seeds: 1oz=160/5p/7c/13f
• Sunflower seeds: 1oz=165/6p/6c/14f
• Walnuts: 1oz=185/4p/4c/18f
• Olives: 4 Olive=80/8f
• Olive Oil: 1 tbsn: 120/14f
• Avocados: 100g=160/2p/9c/15f
• Cheese, grass-fed: (depends)
Protein
• Beef, grass-fed (lean): 6oz=210/36p/6f
• Chicken, pasture-raised: 6oz=280/50p/6f
• Lamb, grass-fed: 6oz: 360/54p/12f
• Turkey, pasture-raised: 6oz=180/30p/6f
• Egg Whites (250g): 120/28p
• Cow's milk, skim: 120/12p/18c
• Cod: 6oz=150/30p
• Salmon: 6oz=360/36p/18f
• Sardines: 6oz=360/42p/18f
• Scallops: 6oz=180/36p
• Shrimp: 6oz=180/36p
• Tuna: 6oz=180/42p
• Protein powder: 170/30p
Carbs
• Barley: 100g=355/12p/73c/2f
• Brown rice: 200g=220/3p/23c/1f
• Buckwheat: 100g=340/13p/72c/3f
• Millet: 200g/240/8p/48c/2f
• Oats: 100g=390/17p/66c/7f
• Quinoa: 100g=14p/64c/6f
• Rye: 100g=340/10p/76c/2f
• Whole wheat: 365/10p/76c/1f
• Black beans: 100g=340/21p/63c/1f
• Dried peas: 200g=240/16p/41c
• Garbanzo beans (chickpeas): 100g=360/19p/61c/6f
• Kidney beans: 200g=260/18p/46c
• Lentils: 200g=240/18p/40c
• Lima beans: 200g=230/18p/42c
• Miso: 100g=200/12p/26c/6f
• Navy beans: 200g=280/16p/52c
• Pinto beans: 100g=350/21p/63c/1f
• Tempeh: 100g=195/19p/9c/11f
• Sweet potatoes: 300g=2500/6p/60c
• Potatoes: 300g=240/6p/54c
• Yogurt, grass-fed: (Depends)
Diet
2700 calories
-Meal Formulas
P:4-7
C:3-4
Fr:2
V:3+
F:4
+1T
W/O A1
Bench Press variation 3x6-8-10
Barbell Row variation 3x6-8-10
Dip 3x6-8-10
Curl variation 3x6-8-10
W/O A2
Bench Press variation 3x6-8-10
Deadlift 3x4-5-8
Dip 3x6-8-10
Curl Cariation 3x6-8-10
W/O B1
Pistol Squat 3x6-8-10
OHP 3x6-8-10
Pull Up variation 3x6-8-10
Lateral Raises 3x6-8-10
W/O B2
Squat 3x4-5-8
OHP 3x6-8-10
Pull Up Variation 3x6-8-10
Calf Raises 3x6-8-10
Week 1|2
D1 - W/O A1 | B1
D2 - Run/yoga | Same
D3 - W/O B2 | A2
D4 - Run/Yoga | Same
D5 - W/O A1 | B1
D6 - Run/Yoga | Same
D7 - Rest | Rest
Performed 2-6x a week
100 squats
50 push ups
20 pull ups
2 minutes plank