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Jezza gets PHAT and diet5956

Jezza_91 private msg quote post Address this user
So my pt told me to give phat ago to change my work out. Started a new diet tonight to finally cut. Need all the motivation I can get to shred up in 6/7 weeks.

Current stats:
Age 20
Height 5"8
Weight 167 pounds
Bf: 13/14 %

Up 12 pounds since bulk and maintained 13/14bf during bulk.

Had no motivation to diet and shred eating is to easy. But fuck I'm shredding and then lean bulking. Seen the workout nod I feel sore already lol.
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Jezza_91 private msg quote post Address this user
My diet is IF I'm fasting 14 hours to break into it. Then doing 16 next week. Diet is like:

Meal one: fat/protein (150/200g chicken, half plate spinach, teaspoon coconut on chicken

Meal two: 4 eggs/chicken or turkey or salmon with spinach or lettuce

Meal three: chicken or turkey with spinach/ broccoli and mixed veg. Then a sweet potatoes or even 150g Greek yogurt.
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LVjack private msg quote post Address this user
I've been intermittent fasting for a while now and love it but part of what makes this eating plan so good is the amount of carbs you take in during your first meal (if that is your post-workout meal)

With that being said you need a lot more carbs. And I mean a lot.

Here I will copy and paste you my post workout/first meal from today straight out of my food log.

10/04/12

Workout: 8:30am: Legs/abs/30min LISS cardio

Meal 1: 948kcal 20F/115C/77P: 25g whey, 100g egg whites, 1C almond milk, 140g frozen blueberries, 2 rice cakes, 2tbsp jam, 110g banana, 4oz lean (96/4) beef, 2 whole eggs and 127g brown rice

And this is while I'm cutting btw. Best of luck, let me know if you have any questions.
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LVjack private msg quote post Address this user
An example of a full day from last week on I.F.

09/30/12 1925kcal 45F/189C/193P

Workout: Chest, shoulders, triceps and 20min LISS cardio

Meal 1: 4:00pm: 564kcal 4F/84C/50P: 200g egg whites, 25g whey, 1C almond milk, 1C blueberries, 2tbsp jam, 2 rice cakes, 110g banana

Meal 2: 5:00pm: 727kcal 15F/90C/58P: 188g sweet potato, 100g quinoa, 15g walnuts, 75g broccoli, 7g brown sugar, 6.4oz chicken, 120g strawberries, 40g raspberries

Meal 3: 7:45pm: 634kcal 26F/15C/85P: 15.7oz of 93/7 turkey and veggie mix on romaine lettuce (recipe from cooking light) and 25g hydro whey protein

Hope this helps, and I recommend you keep a food journal and get a scale if your serious, just my advice.
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Jezza_91 private msg quote post Address this user
See I'm carb backing loading. I can't stick to a diet too well. But I've spent the last few hours preparing myself looking at phyques and goals which I want to achieve new me wakes up tomorrow. Fuck I'm ready to rock. I sometimes train in the morning in fasted state and only use bcaas. Then protein shake finishes fast then a meal. I need to stick to a diet for more than 3 days and not eat crap ive 6 weeks to get from 13/14% to below 10.my buddy did if and he's shredded makes me feel like shit. I guess you can't achieve goals if you don't work out. ;(
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LVjack private msg quote post Address this user
OK man but good luck, just from glancing at what you wrote as your meals which consisted of say 600g of chicken/turkey (9F/0C/135P), 4 eggs (20F/0C/24P), spinach (0F/5C/2P per C), broccoli (0F/7C/3P) and a sweet potato (0F/41C/4P per 200g/large potato) and some coconut

So lets see thats about 1319cal 35F/53C/198P (with the protein shake you mentioned in your last post, and you eating on the high end of what you put as 150/200g of chicken in every meal)

Best of luck but Im sorry you need more planning, but being 100% honest I hope you prove me wrong.

We are the same height and weight btw, just BF% is different.
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Jezza_91 private msg quote post Address this user
Yeah it's a rough outline my diet sheet is at home lol. Ill post up a correct one later. Gona train first thing tomorrow lol. Cardio then weights fuarkkkkk feel the pump.
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Jezza_91 private msg quote post Address this user
What more planning do I need? Explain?
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Jezza_91 private msg quote post Address this user
My bmr is roughly 1700/1800
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LVjack private msg quote post Address this user
You said you are starting this tomorrow. Tell me exactly how you are going to get around 1900-2000cal (thats about a 700-800cal deficit) from what you wrote in your first post and then we can go from there.

I just don't see how you are going to get those calories from what you said you are planning on eating. You are going to run out of energy and binge and give up if you are only eating 1300cal/day.
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Jezza_91 private msg quote post Address this user
Just checked the diet and its 2 chicken/turkey breasts 200/250 grams. Then 200/300 gram salmon. I also have mayo for fats, like a tablespoon. I'm meant to eat 2/3 small sweet potatoes. Or 150/200 gram yogurt with handful blue berries. With IF you can eat fairly large meals and stay around 1800/2000 cals and shred?
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