Diet Routine
Diet Routine
Diet Routine
For Core meals, they are what I ate 85-90% of the time. Every once in a while Id switch some
things out but linger around the same macros.
Core Meal:------
Months 4-6
The first part the 4th month began to notice that I was gaining a bit of muscle or starting to look
more cut. At this point, I began to look into nutrition a bit more and start tracking macros and
keep protein really high while keeping fat and carbs on the lower end. I wrote a meal plan my
5th month to see if I can stick to it. It was extremely hard to maintain the plan but I did for a few
weeks. I thought oh intermittent fasting works so well if you eat 11-8pm why not just eat almost
1 meal a day and see where that goes. Month 6 Did some more research and saw that there was
a study done back in the day about eating 80% of your protein in your first meal gave you more
learner muscle mass. Decided to try to combine those 2 things and eat a protein bomb in the
morning around 1500 calories at once. Every once in awhile if I was extremely fatigued or hungry
after the gym I would eat a chicken breast or a protein shake.
tl;dr noticed gainz, got macros down better, ate tons of protein, did super intermittent fasting
only eating 1 time a day sometimes.
Core Meals:
Month 4:----
Month 5:----
Month 6:
6 eggs, (4 whites 2 yolks.) cottage cheese and ground beef mixed 3 serv cottage cheese and 8oz
of ground beef. 2 scoops of whey protein. Sometimes after I got out of the gym would have
another chicken breast or a protein shake if I was extremely fatigued or hungry.
Macros: ~245g protein, 35g fat 12-20g of carbs. CALORIES~1380-1500 per day
Months 7-9
After hitting my goal of 185 thought maybe Ill stay around this weight for awhile for all of month
7 I did my best to maintain 180s.Month 8 Started and slowly cutting and mini bulking. to try to
gain a little muscle while keeping a nice lean look.Month 9 my goal was to reach a single digit if I
could by the end of the month. Probably ended up around 11-12 % at 180lbs. Went back to the
similar diet I had in month 6 of eating once a day, but it was much harder to maintain this time. I
found it hard to stay full all day and would have to eat something in the day to pick up my energy
levels. I would have like chicken or boiled eggs. I also did have another 3 cheat meals this month.
tl;dr maintained for a month, began to slowly cut and mini-bulk, tried to super fast again.
Core Meals:
Month 7:
Diet:
Breakfast: 10oz turkey,6 eggs, 2 cups of oatmeal, 2 low carb tortillas, a cup of coffee with a
scoop of whey.
Lunch: 6 boiled eggs, 1 scoop of protein powder,16 oz chicken breast, 1 cup cottage
cheese.
Month 8:
This month was basically the same as the previous month for diet but except for the cutting
portion. At this point, my addiction to spaghetti took effect and was having spaghetti every
Sunday and Monday for dinner.
Lunch: 6 boiled eggs, 1 scoop of protein powder,16 oz chicken breast, 1 cup cottage
cheese.
Total macros: ~ 1250-1300cal Pro: 188g Fats:41g Carbs: 19g
Dinner: Whole wheat Spaghetti 1/2 container, Spaghetti sauce with Mushrooms 1/2 jar(Heaven
on earth). Was every once in awhile eating 2 servings of peanut butter or ice cream as well. Id
say probably 6days in the month.
Cut:
TUES-SATURDAY
Breakfast:10oz turkey,10 eggs, 1 cups of oatmeal, 2 low carb tortillas, a cup of coffee with a
scoop of whey, 1/2 cup cottage cheese.
Month 9:
Breakfast: 12eggs,(8 whites 4 yolks.) 1 cup cottage cheese, 10oz of ground beef/turkey. 2 scoops
of whey protein, 2 low carb tortillas
Snack: 6 boiled eggs or 8oz Chicken breast. (A lot of the time I would do eggs because It was so
much easier to make because I didn't have to weigh it and I could always boil like 24 eggs at
once.)
Months 10-12
After hitting 180 months 10 I decided I wanted to bulk up a little bit. I learned about lean bulking
and decided to give it a try. When I was lean bulking for a month I gained about 12 pounds.
Month 11 I began to cut slowly I wrote out a meal plan that I could stay consistent with and have
plenty of energy. Once a week was also dedicating a day to a carb day. Final month tweaked my
diet a little bit and began to cut down a lot faster losing close to 1/3 pounds a day. I also made a
drink to help me maintain my energy throughout the day for when I got hungry or felt tired from
the lack of carbs.
tl;dr lean bulked for about 12 pounds, started to cut slowly keeping carbs low-med. began to cut
faster by cutting out a lot of carbs, made a drink to help.
Core Meals:
Month 10:
Breakfast: 10 eggs(yolk), Cottage Cheese 1 cup, Protein coffee, Oatmeal 1 cups,2 low
carb tortillas, 1 pound ground beef (73% lean,27%fat)
Total macros:~2890-2910 cal Pro:206g Fats:180g Carbs:115g
Lunch: 4 Brussel sprouts drenched in olive oil(3 serv),16oz chicken breast, 6 boiled eggs,
1cup cottage cheese, protein powder 1 scoop
Total macros:~1650-1675cal Pro:184gFats:83gCarbs:25g
Dinner: Protein Powder 2 scoop, Fage Yogurt 0% 1 yogurt, Milk 2% 2 cups, Frozen berry
mix 1 cup. (Smoothie)
Total macros:~725-750cal Pro:83g Fats:13gCarbs:54g
Month 11:
Breakfast: 10 oz Turkey, 9 eggs (8 White 1 yolk), Cottage Cheese 1 Cup, Protein coffee, Oatmeal
1/2 cup, 2 Low carb tortillas
Lunch:8oz Chicken Breast, 4 Brussel Sprouts with 2serv olive oil, 3 boiled eggs 1 scoop of protein
Dinner: Fage 0% yogurt, Coconut Milk, Protein Powder, Cottage cheese, Chicken breast 8 oz.
Month 12:
Breakfast: 10 oz ground turkey, 10 eggs (8 whites 2 yolks), 2 low carb tortillas, Protein coffee.
Macros:~1030-1055cal Pro:141gFats:42gCarbs:31g
Macros:~470-495cal Pro:68gFats:20gCarbs:0g
Dinner:----------
Shopping list-
Eggs-1.49
Coffee-Preference
Huge tip when it comes to the gym go till almost fail or fail on every workout. Once I stopped
counting reps I noticed a huge difference in Tone/Strength. Might take some time to find an
ideal weight that works well.
When it comes to the gym I still pretty much use the same setup since day 1. I do believe to
some extent that muscle confusion works so I change my workouts pretty much weekly. But I
do all my foundation workouts while adding supersets and other workouts that work that muscle
group for that day. A lot of the time I am at the gym from anywhere from 2 1/2 hrs to 4 hours a
night. I usually end a lot of my workouts with an hour to an hour and half of mild cardio.
KEEPING MY HEARTRATE 120-135 TO BE IN THE FAT BURNING ZONE.
Core :
Tuesday: Back/Biceps
Wednesday: Legs/Shoulders
Thursday: Chest/Triceps/Abs
Friday: Back/Biceps
Saturday: Legs/Shoulders
Sunday:Rest/Abs/Cardio
Chest/Triceps
Chest-
·7 Free weight dumbbell press
4 sets x 80(2)xFail
Low-
Med-
High-
·13 Dips till you die :) (I always do Dips very the last workout on chest day)
·14
Triceps-
·15 Tricep pulldowns
4 sets x 65 x fail
Back/Biceps
Back-
·20 Lat Pulldowns
3 sets x 210 x fail
Biceps-
·27 Bicep Curls
3 sets x 50 x fail with least dominant arm (rest 10-15 seconds +2 reps with least
dominant arm)
Legs/Shoulders
Legs-
·31 Squats-
·33 Deadlifts-
5 sets x 90 x fail
Shoulders-
·37 Arnold Press-
3 sets x 65 x 12-fail
3 sets x 25 x fail
3 sets x 50 x fail
3 sets x 50 x fail
Abs-I change up abs pretty often but for awhile core looked something like this
·42 Crunches-
3 sets x body x 40
·44
3 sets x 20 x 30-40
3 sets x body x 20
·46 V-sits-
3 sets x body x 20
Cardio-
Very mild walk making sure you keep heart rate around 120-140
1 hour/ 1hr:30Mins Speed: 3.2 Incline 11
Misc-
I also try to do 100 pushups a day and sit-ups before bed or waking up in the morning.