RodgerThat
New Member
So this is my average everyday diet and workouts, interesting to see what people think about them. To note this is the maintenance diet while off cycle for strength gains, on cycle bulking I add 1000 cals and usually more carbs (although i enjoy my high fat diets) and during a cut as I am now i have scaled back 300 cals on workout days and 500 cals on active recovery days (I don't take days off)
So without further adieu here it is.
FOOD & EXERCISE FOR LIFTING DAYS
TDEE roughly 3043
MON, WED, FRI, SAT DIET:
Meal 1: 3 Large eggs, 30g cheese P28g C3g F28g Cals360
Meal 2: 200g lean ground beef, 30g cheese, 90g avocado 60g salsa P51g C13g F56g Cals720
Meal 3: 200g chicken breast, 4 cups spinach, 2Tbsp ranch dressing P50g C10g F17g Cals380
Snacks: 3 cheese strings, 110g Ukranian sausage P28g C6g F40g Cals500
45min pre-workout: 1 turkey smoke sausage, 1cup Maple brown sugar oatmeal P22g C35g F8g Cals300
Intra workout: 2 Kelloggs pop tart frosted strawberry, 1.5 scoops BCAAs P4g C72g F10g Cals400
Post workout: 2 scoops Protein powder muscle pharm, 1.5cup 2%milk P64g C28g F12g Cals475
Totals: P31% C21% F48% P247g C167g F171g Cals3135
MON, WED, FRI, SAT TRAINING:
Warm up 10 min tread mill + dynamic stretch, Cool down 5 min treadmill + 30min stretch
MON 1: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
MON2: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
WED 1: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
WED 2: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
FRI 1: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
FRI 2: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
SAT 1: Deadlift 6x3, sumo DL 2x8, stiff leg DL 2x8, bent over row 3x8, Shrugs 4x10
SAT 2: Bench 6x3, Incline bench 3x6, Chest dip 3x8, Cable lifts 2x8, Cable cross 2x8, Cable crossdown 2x8
FOOD & EXERCISE FOR RECOVERY DAYS
TDEE roughly 2721
TUES, THURs, SUN DIET:
Meal 1: 3 Large eggs, 30g cheese P28g C3g F28g Cals360
Meal 2: 200g lean ground beef, 30g cheese, 90g avocado 60g salsa P51g C13g F56g Cals720
Meal 3: 200g chicken breast, 4 cups spinach, 2Tbsp ranch dressing P50g C10g F17g Cals380
Snacks: 3 cheese strings, 110g Ukranian sausage P28g C6g F40g Cals500
45 min Preworkout: 2 Smoked turkey sausage, 90g avocado P39g C15g F27g Cals445
Intra Workout: 1 scoops BCAAs
Post Workout: 1 scoop Protein powder, Unsweetened almond milk P26g C6g F5g Cals175
Totals: P34% C8% F58% P222g C53g F175g Cals2580
TUES, THURS, SUN WORKOUT/RECOVERY DAYS
Option 1: 30 min 4mph walk 1 hour stretch
Option 2: 500m swim 20min sauna 30min stretch
Option 3: Yin&Yang Hot Yoga
Open to comments on how to optimize my program a bit better or full out criticism is always fun too
As for the diet this is also my trial and error happy place that keeps me where I like to be physically (the pop tarts are new instead of instant carbs like waxy maze so thanks DOC for that inspiration).
So let her rip meso bros!
So without further adieu here it is.
FOOD & EXERCISE FOR LIFTING DAYS
TDEE roughly 3043
MON, WED, FRI, SAT DIET:
Meal 1: 3 Large eggs, 30g cheese P28g C3g F28g Cals360
Meal 2: 200g lean ground beef, 30g cheese, 90g avocado 60g salsa P51g C13g F56g Cals720
Meal 3: 200g chicken breast, 4 cups spinach, 2Tbsp ranch dressing P50g C10g F17g Cals380
Snacks: 3 cheese strings, 110g Ukranian sausage P28g C6g F40g Cals500
45min pre-workout: 1 turkey smoke sausage, 1cup Maple brown sugar oatmeal P22g C35g F8g Cals300
Intra workout: 2 Kelloggs pop tart frosted strawberry, 1.5 scoops BCAAs P4g C72g F10g Cals400
Post workout: 2 scoops Protein powder muscle pharm, 1.5cup 2%milk P64g C28g F12g Cals475
Totals: P31% C21% F48% P247g C167g F171g Cals3135
MON, WED, FRI, SAT TRAINING:
Warm up 10 min tread mill + dynamic stretch, Cool down 5 min treadmill + 30min stretch
MON 1: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
MON2: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
WED 1: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
WED 2: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
FRI 1: Squat 5x5, Bench 5x5, Power-clean 5x3, Tricep dip 4x12
FRI 2: Squat 5x5, Over-press 5x5, Deadlift 1x5, shrugs 4x10, wide grip pull-up 4x8
SAT 1: Deadlift 6x3, sumo DL 2x8, stiff leg DL 2x8, bent over row 3x8, Shrugs 4x10
SAT 2: Bench 6x3, Incline bench 3x6, Chest dip 3x8, Cable lifts 2x8, Cable cross 2x8, Cable crossdown 2x8
FOOD & EXERCISE FOR RECOVERY DAYS
TDEE roughly 2721
TUES, THURs, SUN DIET:
Meal 1: 3 Large eggs, 30g cheese P28g C3g F28g Cals360
Meal 2: 200g lean ground beef, 30g cheese, 90g avocado 60g salsa P51g C13g F56g Cals720
Meal 3: 200g chicken breast, 4 cups spinach, 2Tbsp ranch dressing P50g C10g F17g Cals380
Snacks: 3 cheese strings, 110g Ukranian sausage P28g C6g F40g Cals500
45 min Preworkout: 2 Smoked turkey sausage, 90g avocado P39g C15g F27g Cals445
Intra Workout: 1 scoops BCAAs
Post Workout: 1 scoop Protein powder, Unsweetened almond milk P26g C6g F5g Cals175
Totals: P34% C8% F58% P222g C53g F175g Cals2580
TUES, THURS, SUN WORKOUT/RECOVERY DAYS
Option 1: 30 min 4mph walk 1 hour stretch
Option 2: 500m swim 20min sauna 30min stretch
Option 3: Yin&Yang Hot Yoga
Open to comments on how to optimize my program a bit better or full out criticism is always fun too
As for the diet this is also my trial and error happy place that keeps me where I like to be physically (the pop tarts are new instead of instant carbs like waxy maze so thanks DOC for that inspiration).So let her rip meso bros!
