Simply Shredding!

[meistugh]

Updated diet. Will still make changes as I move forward. Keep in mind, it's pretty aggressive.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 16-13 (April 1st-30th)

Diet:
270g protein 1,080 calories
71g fat 639 calories
236g carbs 944 calories
2,663 calories (~556kcal deficit)

7:00am - Cardio (LISS) M-Sat
-1 sugar free monster
30 mins fasted

9:00am - Meal 1:
-1C egg whites
-2 whole eggs
-2 packs instant oats
-1tbsp sugar free ketchup
-1 Oz mozzarella cheese
-greens/onions/tomatoes
54g protein, 41g carbs, 19g fat

11:00-11:30: nap time

12:00pm - Meal 2:
-6oz cooked chicken breast
-280g cooked white rice
-steamed/sautéed veggies
-1tbsp cod liver oil
54g protein, 78g carbs, 20g fat

1:30pm - Train
Pre/Intra-workout:
-pre-workout + water
-EAAs + 16oz Coconut water
0g protein, 20g carbs, 0g fat

*3:00pm - Meal 3: PWO
-16oz orange juice
-170g raspberries
-1 banana
-2 scoops whey protein
54g protein, 97g carbs, 0g fat

6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

9:00pm - Meal 5:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

*No carbs at meal 3 on rest days. (add 2tbsp peanut butter, 16oz sugar free lemonade) 198 calorie reduction
*No carbs at breakfast on rest days (add 1 tbsp cod liver oil or 100g avocado)
*1 high carb refeed day on Friday (432g carbs) *Add 350g white rice last 2 meals.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 12-11 (decreased 229 calories) (May 1st-14th)

Diet:
269g protein 1,076 calories
62g fat 558 calories
200g carbs 800 calories
2,434 calories (deficit TBD)

7:00am - Cardio (LISS) M-Sat
-1 sugar free monster
40 mins fasted

9:00am - Meal 1:
-1.5C egg whites
-2 whole eggs
-1tbsp sugar free ketchup
-greens/onions/tomatoes
51g protein, 5g carbs, 10g fat

11:00-11:30: nap time

12:00pm - Meal 2:
-6oz cooked chicken breast
-280g cooked white rice
-steamed/sauteed veggies
54g protein, 78g carbs, 6g fat

1:30pm - Train
Pre/Intra-workout:
-preworkout + water
-EAAs + 16oz Coconut water
0g protein, 20g carbs, 0g fat

*3:00pm - Meal 3: PWO
-16oz orange juice
-170g raspberries
-1 banana
-2 scoops whey protein
54g protein, 97g carbs, 0g fat

6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sauteed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

9:00pm - Meal 5:
-7oz cooked flank steak
-steamed/sauteed veggies
-1tbsp evoo
56g protein, 0g carbs, 30g fat

*No carbs at meal 3 on rest days. (add 1tbsp peanut butter, 16oz sugar free lemonade) 293 calorie reduction
*1 high carb refeed day on Friday (396g carbs) *Add 350g white rice last 2 meals.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 10-9 (decreased 200 calories) (May 15th-31st)

Diet:
269g protein 1,076 calories
62g fat 558 calories
150g carbs 600 calories
2,234 calories (deficit TBD)

7:00am - Cardio (LISS) M-Sat
-1 sugar free monster
40 mins fasted

9:00am - Meal 1:
-1.5C egg whites
-2 whole eggs
-1tbsp sugar free ketchup
-greens/onions/tomatoes
51g protein, 5g carbs, 10g fat

11:00-11:30: nap time

12:00pm - Meal 2:
-6oz cooked chicken breast
-100g cooked white rice
-steamed/sauteed veggies
54g protein, 28g carbs, 6g fat

1:30pm - Train
Pre/Intra-workout:
-preworkout + water
-EAAs + 16oz Coconut water
0g protein, 20g carbs, 0g fat

*3:00pm - Meal 3: PWO
-16oz orange juice
-170g raspberries
-1 banana
-2 scoops whey protein
54g protein, 97g carbs, 0g fat

6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sauteed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

8:00pm - Cardio (LISS) M-Sat
40 mins

9:00pm - Meal 5:
-7oz cooked flank steak
-steamed/sauteed veggies
-1tbsp evoo
56g protein, 0g carbs, 30g fat

*No carbs at meal 3 on rest days. (add 1tbsp peanut butter, 16oz sugar free lemonade) 293 calorie reduction
*1 high carb refeed day on Friday (346g carbs) *Add 350g white rice last 2 meals.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 8-5 (decreased 196 calories) (June 1st-30th)

Diet:
265g protein 1,060 calories
62g fat 558 calories
105g carbs 420 calories
2,038 calories (deficit TBD)

7:00am - Cardio (LISS) M-Sat
-1 sugar free monster
45 mins fasted

9:00am - Meal 1:
-1.5C egg whites
-2 whole eggs
-1tbsp sugar free ketchup
-greens/onions/tomatoes
51g protein, 5g carbs, 10g fat

11:00-11:30: nap time

12:00pm - Meal 2:
-6oz cooked chicken breast
-steamed/sauteed veggies
-180g white rice
54g protein, 50g carbs, 6g fat

1:30pm - Train
Pre/Intra-workout:
-preworkout + water
-EAAs + water
0g protein, 0g carbs, 0g fat

*3:00pm - Meal 3: PWO
-16oz orange juice
-2 scoops whey protein
50g protein, 50g carbs, 0g fat

6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sauteed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

8:00pm - Cardio (LISS) M-Sat
45 mins

9:00pm - Meal 5:
-7oz cooked flank steak
-steamed/sauteed veggies
-1tbsp evoo
56g protein, 0g carbs, 30g fat

*No carbs at meal 3 on rest days. (add 1tbsp peanut butter, 16oz sugar free lemonade) 105 calorie reduction
*1 high carb refeed day on Friday (301g carbs) *Add 350g white rice last 2 meals.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 4-1 (decreased 365 calories) (July 1st-31st)

Diet:
266g protein 1,064 calories
45g fat 405 calories
51g carbs 204 calories
1,673 calories (deficit TBD)

7:00am - Cardio (LISS) M-Sat
-1 sugar free monster
50 mins fasted

9:00am - Meal 1:
-2C egg whites
-greens/onions/tomatoes
52g protein, 0g carbs, 0g fat

11:00-11:30: nap time

12:00pm - Meal 2:
-6oz cooked chicken breast
-steamed/sauteed veggies
-80g white rice
54g protein, 22g carbs, 6g fat

1:30pm - Train
Pre/Intra-workout:
-preworkout + water
-EAAs + water
0g protein, 0g carbs, 0g fat

*3:00pm - Meal 3: PWO
-16oz sugar free lemonade
-1 banana
-2 scoops whey protein
50g protein, 29g carbs, 0g fat

6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sauteed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat

8:00pm - Cardio (LISS) M-Sat
50 mins

9:00pm - Meal 5:
-7oz cooked flank steak
-steamed/sauteed veggies
-.5tbsp evoo
56g protein, 0g carbs, 23g fat

*No carbs at meal 3 on rest days. 116 calorie reduction
*1 high carb refeed day on Friday last 3 weeks. Final week steady refeed. (247g carbs) *Add 350g white rice last 2 meals.

 

[meistugh]

Meal 4, staying on point. Appetite is there.

 

[meistugh]

Time to get cookin'! 50lb bag of rice from Costco was decent savings. Chicken goes for cheap in bulk too. Pretty basic stuff, but hopefully it will get the job done!

 

[meistugh]

4 days worth of meals. Easy.

 

[meistugh]

Will be foam rolling again and doing 40 minutes low impact cardio tonight. Amping things up. Not Fing around anymore.

 

[malfeasance]

gyms are still closed here

Why do Italians put up with this crap? Most Americans were close to rebelling at one month of closed businesses.

 

[meistugh]

Can’t believe they’re still closed. That must be crushing.

 

[meistugh]

Cardio was a breeze, did 20 minutes walking, 20 minutes cycling.

Last meal, I'm really hungry. Ate perfect today.

 

[meistugh]

Using a new scale tonight. Seems much more accurate. Weight before bed - 215.8lbs.

Looking to gain more knowledge about measuring blood glucose and the possible addition of Metformin for anti-aging and dieting down. Might consider taking it on refeed days, at least.

Really hungry tonight. More diet coke for now.

 

[Vyvynette]

Why would you take T3 on top? just to be sur sure to be flat and burn any muscle left from that horible cut protocol

 

[Vyvynette]

Using a new scale tonight. Seems much more accurate. Weight before bed - 215.8lbs.

Looking to gain more knowledge about measuring blood glucose and the possible addition of Metformin for anti-aging and dieting down. Might consider taking it on refeed days, at least.

Really hungry tonight. More diet coke for now.

just take berberine instead of Metform, you take enough drug as is.

 

[meistugh]

There's an interesting correlation between using tren with t3 in how nutrients are partitioned. I highly recommend you read more about how they are used together before criticizing.

Also, what makes it such a horrible protocol? Can you give specific examples of what you're referring to, please?

I might look into berberine, however it doesn't change my interest in learning more about Metformin. Do you have any more information regarding such?

Thanks.

 

[meistugh]

Went to bed at 215.8lb, woke up at 213.8lbs. I feel slightly flat today, yet leaner. My face looks noticeably thinner and my delt cuts are more visible.

Today's a refeed day, so I expect to fill out by tomorrow for back. Overall, I think my metabolism is up due to consistent perfect eating and doing cardio. I'm hungry for my next meal every time, and generally look forward to eating.

Feeling really good. Mood's great, energy's high, workouts and diet are 100. Nothing to do but keep going and continue working my ass off.

Go hard.

 

[Ryu82]

I'm just here for the food porn.

 

[meistugh]

I'll be documenting every single meal. Hope you won't be disappointed.

 

[meistugh]

Got a solid pump in my quads cycling this morning. Still a bit sore though. Cardio was great, sweat a decent amount which makes me feel like I did something. I can tell my body is changing, even though it's subtle and slower than I expected. Can't wait to see what the next 2 weeks brings, and then I lower calories - this could be the kicker as I might have overestimated my TDEE due to water weight. Just some food for thought. Either way I'm sticking to the plan and will keep plugging away one meal, one day at a time.

Breakfast, ran out of veggies. Need to go shopping today.

 

[malfeasance]

Got a solid pump in my quads cycling this morning.

Stationary or real?

 

[meistugh]

Stationary. Though sometimes I ride out. I've also got a Peloton at home. No excuse not to get in cardio.

 

[meistugh]

Pre-workout meal. Sometimes I like my rice crispy.

 

[Vyvynette]

There's an interesting correlation between using tren with t3 in how nutrients are partitioned. I highly recommend you read more about how they are used together before criticizing.

Also, what makes it such a horrible protocol? Can you give specific examples of what you're referring to, please?

I might look into berberine, however it doesn't change my interest in learning more about Metformin. Do you have any more information regarding such?

Thanks.

Nope, you don't need T3 or those astronomical dose. You should focus on your training and diet and cruise for a while