For previous logs you can check it out here:
For the past 5 months I have worked with Shelby Starnes and lost 62lbs. Now I am going to use the Anabolic Diet to hopefully recomp. Things will change week to week but I will try to keep things reader friendly.
Week of 7/31/11 - 8/6/11
Diet: I am going to be following the Anabolic diet.
However, instead of eating everything in sight that is low carb, I will be following specific macronutrient ratios. Starting this week I will be getting 300g Protein, 200g Fat, and 30 grams of carbs or less from vegetables.
This is my sample menu:
6 meals of 50g Protein, 33g Fat
Meal 1- 7 medium whole eggs, 1oz chicken breast, 3 fish oil, 2 primrose, optional veggies
Meal 2- 5oz ribeye, 3oz chicken breast, optional veggies
Meal 3- 8oz pork tenderloin, 25g olive oil, optional veggies
Meal 4- 58g Protein powder, 33g macadamia nut oil, optional veggies
Meal 5- repeat a previous meal
Meal 6- repeat a previous meal
Also, I will only use a one day carb-up, keeping it low-fat and moderately low protein all day, with a cheat meal at the end of the day. Very similar to a Shelby Starnes super-high carb day. Not that he ever gave me one of those, haha.
My current plan is to alternate the Mass and Cutting phases of the Anabolic Diet in order to recomp in the 220 powerlifting weight class. I think I will alternate 8 weeks of the Mass phase with 12 weeks of the cutting phase. However, I will make adjustments weekly based on progress pics taken Saturday mornings before my carb-up, when I will look the worst. I will be adding 500kcal to the above menu each week, hopefully increasing to 5500kcal per day. After staying at 5500kcal per week I will begin reducing by 5000kcal per week, maybe taking it down to 2500kcal and staying there for 6 more weeks. It will all depend on weekly progress and muscle/fat gain.
This is my current plan and I may make some changes.
Chest Supported Row
Smith Machine Incline
Smith Machine Floor Press
*The gym I work at does not have a power rack....
Neutral Grip Pull-ups
Wide Grip Pull-downs
Close Grip Pull-downs
DB Standing Press
Double Kettlebell Front Squats
I will also be cutting my cardio down to 5 one hour sessions per week. Walking on the treadmill at 3mph, no incline.