- Nov 19, 2013
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So today is day one of my 12 week cut! I'm going to be posting on here every day as a method of tracking my progress as well as a way to keep myself in check.. I figure if I have someone watching me along the way I'm less likely to stray from the plan!
So with that here is the plan!
First DIET!
Meal 1 - egg whites and oats
Meal 2 - steak and rice
Meal 3 - chicken, broccoli and sweet potato
Meal 4 - fish, broccoli and rice
Meal 5 - chicken, broccoli and sweet potato
Meal 6 - (pre wo) fish, broccoli and rice
Meal 7 - (post wo) shake
Meal 8 - steak and broccoli
I'm not going to be tracking all of my calories or macros to a finite number.. I'm eating the exact same thing every day so I'm mostly just concerned with portion size. Which to keep things simple a serving of anything is about the size of my fist. Roughly 4-5 oz of lean meat 1/2cup cooked rice or one medium sweet potato..
I know this isn't what a lot of people consider "the right way" where I'm not going to be posting exact caloric intake numbers, macro nutrients or grams eaten.. the way I see it where 2658 calories may be perfect for you and 2304 perfect for someone else doesn't mean either of those are even close to what I need and using some generic "one size fits all" number I just don't like.. so my fist size is more personal to myself and that's that haha.
Supplements/medication
Probably the only real major influencing thing is the 200mg Test Cyp every 2 weeks (TRT)
I take a big multiV, chromium, and EGCG (green tea extract) and Synephrine. To aid in fat loss, metabolism and cravings.
I use a simple bulk whey protein from winco foods. But when money is a little more open I'm going to buy a good protein.
Training
I'm doing a 2 days on - 1 day off format.
20 min cardio EVERY morning even rest days. And 20 more at the end of my workouts.
My exact workouts might vary slightly depending on how I feel but something along the lines of.
Day 1 - Legs
Day 2 - Back and bicep
Day 3 - rest
Day 4 - Chest and tricep
Day 5 - Shoulders, Calves and core
Repeat..
Any other questions feel free to ask! Starting stats and photos will be in the next post.
So with that here is the plan!
First DIET!
Meal 1 - egg whites and oats
Meal 2 - steak and rice
Meal 3 - chicken, broccoli and sweet potato
Meal 4 - fish, broccoli and rice
Meal 5 - chicken, broccoli and sweet potato
Meal 6 - (pre wo) fish, broccoli and rice
Meal 7 - (post wo) shake
Meal 8 - steak and broccoli
I'm not going to be tracking all of my calories or macros to a finite number.. I'm eating the exact same thing every day so I'm mostly just concerned with portion size. Which to keep things simple a serving of anything is about the size of my fist. Roughly 4-5 oz of lean meat 1/2cup cooked rice or one medium sweet potato..
I know this isn't what a lot of people consider "the right way" where I'm not going to be posting exact caloric intake numbers, macro nutrients or grams eaten.. the way I see it where 2658 calories may be perfect for you and 2304 perfect for someone else doesn't mean either of those are even close to what I need and using some generic "one size fits all" number I just don't like.. so my fist size is more personal to myself and that's that haha.
Supplements/medication
Probably the only real major influencing thing is the 200mg Test Cyp every 2 weeks (TRT)
I take a big multiV, chromium, and EGCG (green tea extract) and Synephrine. To aid in fat loss, metabolism and cravings.
I use a simple bulk whey protein from winco foods. But when money is a little more open I'm going to buy a good protein.
Training
I'm doing a 2 days on - 1 day off format.
20 min cardio EVERY morning even rest days. And 20 more at the end of my workouts.
My exact workouts might vary slightly depending on how I feel but something along the lines of.
Day 1 - Legs
Day 2 - Back and bicep
Day 3 - rest
Day 4 - Chest and tricep
Day 5 - Shoulders, Calves and core
Repeat..
Any other questions feel free to ask! Starting stats and photos will be in the next post.
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