creekrat
MuscleHead
- Sep 9, 2012
- 267
- 143
Started my 12 weeks with Helios Nutrition today. Focus is cutting while maintaining or increasing as much lean mass as possible. Right now I'm 6', 220lb, and around 18% bf. Long term ultimate goal is 250 at 10%, although i'd be happy at 240 and 10. I'm on trt with 200 mg cyp ew and my total t hovers around 1100. When I'm at home the diet will be easy. I work offshore in the gulf of mexico and work a 14 day on/off schedule. Fortunately the rig cooks accommodate me and typically grill me some chicken or fish every day. The diet consists of 4 meals a day with breakfast and the last meal being liquid. This includes almond milk, granola, coconut oil, peanut butter, and protein powder. For the rest of my mealy i have this to chose from:
Protein options
1 ¼ scoop protein ( no more than 3/day)
5 oz chicken, steak, fish
1 ¼ egg beaters
15 oz Stoneyfield Plain Greek Yogurt(only an option at 2&4)
1 ¼ cup Fat Free Cottage Cheese(only an option at 2&4)
Carb Options
¼ cup 100% granola
¼ cup dry oatmeal
1/3 cup white or brown rice
½ cup cooked pasta
1 slice whole wheat bread
½ 98% Fat Free Flour tortilla
1 ½ sheets Graham crackers
11 ½ wheat thins
1 apple/orange
¾ cup blackberries/blueberries
1 ¼ cup Strawberries
½ Banana
12 grapes
Fat options
1 tbsp peanut butter(no more than 3/day)
12 almonds/cashews
¼ Avocado
An example meal
Protein 5oz steak
Carb 1/3 cup white rice
Fat 12 almonds
This is just for week one and will evolve as I do.
http://s1331.photobucket.com/user/creekrat0104/media/20130720_173047_zps8c94dd79.jpg.html?sort=3&o=1
http://s1331.photobucket.com/user/c...720_173018new_zpsee365eb9.jpg.html?sort=3&o=2
http://s1331.photobucket.com/user/creekrat0104/media/20130720_172747_zps4b9594a9.jpg.html?sort=3&o=5
http://s1331.photobucket.com/user/creekrat0104/media/20130720_172622_zps03b4669a.jpg.html?sort=3&o=6
Protein options
1 ¼ scoop protein ( no more than 3/day)
5 oz chicken, steak, fish
1 ¼ egg beaters
15 oz Stoneyfield Plain Greek Yogurt(only an option at 2&4)
1 ¼ cup Fat Free Cottage Cheese(only an option at 2&4)
Carb Options
¼ cup 100% granola
¼ cup dry oatmeal
1/3 cup white or brown rice
½ cup cooked pasta
1 slice whole wheat bread
½ 98% Fat Free Flour tortilla
1 ½ sheets Graham crackers
11 ½ wheat thins
1 apple/orange
¾ cup blackberries/blueberries
1 ¼ cup Strawberries
½ Banana
12 grapes
Fat options
1 tbsp peanut butter(no more than 3/day)
12 almonds/cashews
¼ Avocado
An example meal
Protein 5oz steak
Carb 1/3 cup white rice
Fat 12 almonds
This is just for week one and will evolve as I do.
http://s1331.photobucket.com/user/creekrat0104/media/20130720_173047_zps8c94dd79.jpg.html?sort=3&o=1
http://s1331.photobucket.com/user/c...720_173018new_zpsee365eb9.jpg.html?sort=3&o=2
http://s1331.photobucket.com/user/creekrat0104/media/20130720_172747_zps4b9594a9.jpg.html?sort=3&o=5
http://s1331.photobucket.com/user/creekrat0104/media/20130720_172622_zps03b4669a.jpg.html?sort=3&o=6