Weight: 191 lbs (fluctuates +/- 2 lbs)
Need to be at: 181 lbs
Bodyfat % - 9.7% (caliper tested)
Westside - 4 days a week, 2 ME days, 2 DE days.
Cardio - 60 mins fasted - walking on a treadmill on an incline - heart rate between 115-120
Intermittent fasting - eating 1-10 (9/15) - can’t really go 8/16 due to having to workout so late and I’d like to get PWO nutrition in.
1st - 12 omega 3 eggs + 1/4 cup mexican cheese - 79g Protein, 59 grams fat
2nd - Protein Shake - 54g protein, 4g fat, 6g carbs, 2 xtreme fiber tortillas + 4 tbsp natty peanut butter - 32g protein, 37g fat, 16g carbs
Pre workout - Cellucor M5 - 12g carbs
Peri Workout - Protein Shake - 54g protein, 4g fat, 6g carbs
Post Workout - Protein Shake - 54g protein, 4g fat, 6g carbs
3rd - 2 cheeseburgers no buns 93/7 beef - 2 pieces colby jack cheese - wing sauce (calorie free) - 108g protein, 56g fat
Notes - one less protein shake on non lifting days
Thoughts - Well as I put this thread together it looks like my calories are a bit high, I originally put them in the 2600-2800 range. Time to cut things down. Question is where to cut them. I’d say protein could probably be lower, maybe carbs a bit. Any thoughts/suggestions on where to go from here? Looking to get to about 8% while maintaining strength as best as possible so I’d like to minimize workout nutrition protocols. I suppose I could either cut the tortilla/peanut butter out though I do think the fiber is beneficial or I could cut back on the eggs or beef. Again any thoughts/recommendations would be appreciated.
Lastly I have one carb up a week - high carb, moderate protein, low fat.
Also my weigh in is 24 hours beforehand so I’ve got some time to manipulate water. Any suggestions on water manipulation protocols? I read into skiploading a bit and would prefer to avoid diuretics.