genetic freak
VIP Member
- Dec 28, 2015
- 2,628
- 3,354
Here is my current situation. I am supposed to be bulking right now. Haha.
Protein shake
1.5 cups almond milk – 45 calories 4.5/3/1.5
4 tbsp PB Fit – 140 calories 4/10/16
1 cup frozen fruit – 70 calories .5/17/1
1 scoop ON Protein – 120 calories 1.5/4/24
375 calories 9.5 g fat/34 g carbs/42.5 g protein
Pre workout protein bar (still eaten on off days)
378 calories 23 g fat/38 g carbs/21 g protein
Post workout meal (still eaten on off days)
5 eggs – 300 calories 24/0/30
2 slices of sourdough bread – 260 calories 3/50/8
1 tbsp raspberry jam – 45 calories 0/11/0
605 calories 24 g fat/61 g carbs/38 g protein
Lunch
2 cans of tuna – 240 calories 3/6/48
2 slices of sourdough bread – 260 calories 3/50/8
2 tbsp miracle whip – 40 calories 3/4/0
1 tbsp relish – 20 calories 0/4/0
560 calories 9 g fat/64 g carbs/56 g protein
Greek yogurt snack
1.5 cups light vanilla greek yogurt – 200 calories 0/18/28
.5 cup fruit and nut granola – 200 calories 6/36/5
4 oz. banana – 100 calories .5/27/1.5
500 calories 6.5 g fat/81 g carbs/34.5 g protein
Dinner
8 oz. boneless chicken thigh – 372 calories 23/0/38
1 cup of brown rice – 160 calories 1.5/34/4
.5 cup mixed vegetables – 55 calories 0/12/3
587 calories 24.5 g fat/46 g carbs/45 g protein
Protein bar snack
378 calories 23 g fat/38 g carbs/21 g protein
Pre bedtime protein shake
1 cup almond milk – 30 calories 3/2/1
2 scoops ON Protein – 240 calories 3/8/48
270 calories 6 g fat/10 g carbs/49 g protein
3,653 calories 125.5 g fat/372 g carbs/307 g protein
The only meal that changes is dinner. I will mix up the meat and sometimes use pasta instead of rice, but it does not change the macros and total calories much. Lately on leg days and my day off I have been eating an additional half a protein bar each time I have a protein bar, so that is an additional 378 calories 23 g fat/38 g carbs/21 g protein spread out over the two snack/meals/ for a total of 4,031 calories 148.5 g fat/410 g carbs/328 g protein on those days. The timing of the meals sometimes changes. If I feel I need calories right now after a workout I will move the greek yogurt snack up to my post workout and move my normal post workout meal to later in the afternoon.
On 1 February I was 220 lbs around 10-11% BF. The above was my meal plan minus the pre-workout meal and protein shake before bed. By 1 March I was 216 lbs and around 8-9% BF. My wife and I started walking around 3 miles together in the afternoons. I did not want to give up my fasted treadmill time in the morning, so I added the evening protein shake. By 15 March I was 210 lbs and around 7-8% BF. F**k me… I added the pre-workout protein bar and additional protein bar on leg days and off days. Today I weighed in at 208 lbs and I would guess 7% BF and looking flat as f**k. WTF… I am not trying to cut. It is just happening. Right now, I do take ECA pre-workout, but figured this would not have much impact on weight/fat loss being such a low dose. There is one thing I started on 1 February that may be the reason for the “nuclear thermogenic” reaction in my body. I started taking 1.5 g of L-Carnitine before bed and 1.5 g post workout. I know high doses of L-Carnitine can have impacts on the T3/T4 cell function. It is just crazy. I literally cannot eat anymore without extreme acid reflux. I am probably going to drop the post workout L-Carnitine dose and see what happens. Or I may drop the evening dose, since I am experience some pretty intense night sweats.
Protein shake
1.5 cups almond milk – 45 calories 4.5/3/1.5
4 tbsp PB Fit – 140 calories 4/10/16
1 cup frozen fruit – 70 calories .5/17/1
1 scoop ON Protein – 120 calories 1.5/4/24
375 calories 9.5 g fat/34 g carbs/42.5 g protein
Pre workout protein bar (still eaten on off days)
378 calories 23 g fat/38 g carbs/21 g protein
Post workout meal (still eaten on off days)
5 eggs – 300 calories 24/0/30
2 slices of sourdough bread – 260 calories 3/50/8
1 tbsp raspberry jam – 45 calories 0/11/0
605 calories 24 g fat/61 g carbs/38 g protein
Lunch
2 cans of tuna – 240 calories 3/6/48
2 slices of sourdough bread – 260 calories 3/50/8
2 tbsp miracle whip – 40 calories 3/4/0
1 tbsp relish – 20 calories 0/4/0
560 calories 9 g fat/64 g carbs/56 g protein
Greek yogurt snack
1.5 cups light vanilla greek yogurt – 200 calories 0/18/28
.5 cup fruit and nut granola – 200 calories 6/36/5
4 oz. banana – 100 calories .5/27/1.5
500 calories 6.5 g fat/81 g carbs/34.5 g protein
Dinner
8 oz. boneless chicken thigh – 372 calories 23/0/38
1 cup of brown rice – 160 calories 1.5/34/4
.5 cup mixed vegetables – 55 calories 0/12/3
587 calories 24.5 g fat/46 g carbs/45 g protein
Protein bar snack
378 calories 23 g fat/38 g carbs/21 g protein
Pre bedtime protein shake
1 cup almond milk – 30 calories 3/2/1
2 scoops ON Protein – 240 calories 3/8/48
270 calories 6 g fat/10 g carbs/49 g protein
3,653 calories 125.5 g fat/372 g carbs/307 g protein
The only meal that changes is dinner. I will mix up the meat and sometimes use pasta instead of rice, but it does not change the macros and total calories much. Lately on leg days and my day off I have been eating an additional half a protein bar each time I have a protein bar, so that is an additional 378 calories 23 g fat/38 g carbs/21 g protein spread out over the two snack/meals/ for a total of 4,031 calories 148.5 g fat/410 g carbs/328 g protein on those days. The timing of the meals sometimes changes. If I feel I need calories right now after a workout I will move the greek yogurt snack up to my post workout and move my normal post workout meal to later in the afternoon.
On 1 February I was 220 lbs around 10-11% BF. The above was my meal plan minus the pre-workout meal and protein shake before bed. By 1 March I was 216 lbs and around 8-9% BF. My wife and I started walking around 3 miles together in the afternoons. I did not want to give up my fasted treadmill time in the morning, so I added the evening protein shake. By 15 March I was 210 lbs and around 7-8% BF. F**k me… I added the pre-workout protein bar and additional protein bar on leg days and off days. Today I weighed in at 208 lbs and I would guess 7% BF and looking flat as f**k. WTF… I am not trying to cut. It is just happening. Right now, I do take ECA pre-workout, but figured this would not have much impact on weight/fat loss being such a low dose. There is one thing I started on 1 February that may be the reason for the “nuclear thermogenic” reaction in my body. I started taking 1.5 g of L-Carnitine before bed and 1.5 g post workout. I know high doses of L-Carnitine can have impacts on the T3/T4 cell function. It is just crazy. I literally cannot eat anymore without extreme acid reflux. I am probably going to drop the post workout L-Carnitine dose and see what happens. Or I may drop the evening dose, since I am experience some pretty intense night sweats.