- Joined
- Aug 20, 2005
- Messages
- 1,837
After reading good lots of good things about intermittent fasting. I'm starting to use this diet phylospohy when deloading from training, and try to stick at during deload for at least 1 week no matter what (no matter if feeling, hungry, flat, weak etc), then decide what to do next after that.
So my starting stats:
Age: 26 y/o
Weight: 221 (AM)
Bf: 7.3 % (tested)
My Diet will be:
Off days:
9AM: 5 whole eggs, 7g coconut oil, 1/2 onion, small carrot, shake - 6oz cottage cheese, 150g pineapple, 1/2c skim milk.
MACROS: 36C 65P 33F 704 kcals
1PM: 10-12oz chicken breast, 250g cabbage, 1tbsp walnut oil, 1/2 avocado, small apple
MACROS: 39C 71P 24F 708 kcals
5PM: 12-14oz white fish, 250g cabbage, 1tbsp olive oil, 1/2 avocado, small apple
MACROS: 39C 73P 24F 653kcal
Totals: 114C 209P 81F 2,065kcals
Training days:
9AM: 5 whole eggs, 7g coconut oil, 1/2 onion, small carrot, 75g oatmeal
MACROS: 78C 41P 40F 815 kcals
1PM: 10-12oz chicken breast, 100g cabbage, 100g brown rice, 2 small apples
MACROS: 120C 74P 5F 876 kcals
5PM: 12-14oz white fish, 100g cabbage, 1tbsp olive oil
MACROS: 53C 81P 19F 715 kcal
Totals: 250C 196P 64F 2,406 kcals
Training (when deloading):
Monday: Chest / Back / Abs
Tuesday: OFF
Wednesday: Quads / Hams / Calves
Thursday: OFF
Friday: Shoulders / Biceps / Triceps
Sunday, Saturday - OFF
Since deloading - very little work in the gym, very fast workout, low volume low intensity (50-75% weights I was using)
Example Chest / Back / Abs workout
Barbell bench press 2 sets
Barbell incline bench press 2 sets
Dumbell flies 2 sets
Barbell rows 2 sets
Pull ups 2 sets
Db rows 2 sets
Leg raises 3 sets
Crunches 3 sets
Very light weights (135-225 for barbell exercises, 50-70 dumbells)
No cardio at all
Gear / Supps:
100mg testosterone + 100mg npp / week (2shots a week)
5g bcaa prew/during/postw
5g glutamine pre w / post w
1 scoop jack3d or aps mesomorph prew
(was runing peptides-mod grf/ipa/ghrp2 at 100mcg each x2 times a day, but really want to take a break from these, tired of pining)
So my starting stats:
Age: 26 y/o
Weight: 221 (AM)
Bf: 7.3 % (tested)
My Diet will be:
Off days:
9AM: 5 whole eggs, 7g coconut oil, 1/2 onion, small carrot, shake - 6oz cottage cheese, 150g pineapple, 1/2c skim milk.
MACROS: 36C 65P 33F 704 kcals
1PM: 10-12oz chicken breast, 250g cabbage, 1tbsp walnut oil, 1/2 avocado, small apple
MACROS: 39C 71P 24F 708 kcals
5PM: 12-14oz white fish, 250g cabbage, 1tbsp olive oil, 1/2 avocado, small apple
MACROS: 39C 73P 24F 653kcal
Totals: 114C 209P 81F 2,065kcals
Training days:
9AM: 5 whole eggs, 7g coconut oil, 1/2 onion, small carrot, 75g oatmeal
MACROS: 78C 41P 40F 815 kcals
1PM: 10-12oz chicken breast, 100g cabbage, 100g brown rice, 2 small apples
MACROS: 120C 74P 5F 876 kcals
5PM: 12-14oz white fish, 100g cabbage, 1tbsp olive oil
MACROS: 53C 81P 19F 715 kcal
Totals: 250C 196P 64F 2,406 kcals
Training (when deloading):
Monday: Chest / Back / Abs
Tuesday: OFF
Wednesday: Quads / Hams / Calves
Thursday: OFF
Friday: Shoulders / Biceps / Triceps
Sunday, Saturday - OFF
Since deloading - very little work in the gym, very fast workout, low volume low intensity (50-75% weights I was using)
Example Chest / Back / Abs workout
Barbell bench press 2 sets
Barbell incline bench press 2 sets
Dumbell flies 2 sets
Barbell rows 2 sets
Pull ups 2 sets
Db rows 2 sets
Leg raises 3 sets
Crunches 3 sets
Very light weights (135-225 for barbell exercises, 50-70 dumbells)
No cardio at all
Gear / Supps:
100mg testosterone + 100mg npp / week (2shots a week)
5g bcaa prew/during/postw
5g glutamine pre w / post w
1 scoop jack3d or aps mesomorph prew
(was runing peptides-mod grf/ipa/ghrp2 at 100mcg each x2 times a day, but really want to take a break from these, tired of pining)