yeh fair point especially as its easy to get back on the rebound.....so fair play

Good luck with it mate. What will the daily diet look like?

Rebound will always be good if you lean up enough.

cleaver wrote:
Can tell that you are hanging around with BB'ers these days I think people get too paranoid about lean tissue loss.

LOL

Stands to reason that the risk is increased the lower the kcals go so your damn right its a worry. Feck that shit!

It'll be fine. I also think people get way too worried about lean tissue loss.

roadz wrote:Good luck with it mate. What will the daily diet look like?

This is what I'm planning. Probably won't stray much from this.

Breakfast
1 tsp greens drink
½ grapefruit
4 egg whites + 3 egg yolks - cooked in coconut oil
½ carrot + ¼ pepper + spinach
2g fish oil

Lunch (split into 3 servings):
2 chicken breasts or 1 + some oily fish
1 avocado
Spinach + tomato + cucumber + pepper + carrot
Vinegar
2 tbsp EVOO
4g fish oil

Dinner:
Lean protein (chicken, fish, lean beef - anything really)
Lots of veg
1 dsp hemp oil
2g fish oil

Pre-bed:
100g cottage cheese
Green veg
1 tsp greens drink

That looks like so little food I'll have 20g BCAAs throughout the day with greens (10g peri-workout).

It's more than a lot of people eat that I know who don't understand why they aren't putting on any mass!

Looks like a good well rounded diet, nice fat/protein rations. Good on you for being so strict and well planned. I try to be, but never stick as well as I should, still I'm leaning out nicely, not quite at your level though!

On your carb re-feed days what do you have? Or you not bothering?

Is that the same on training days too?

How much chicken breast do you take 2 breats to be uncooked weight?

To me 2 breatst is about 300-350g taking medium breasts but could be as much as 500g using large breatst!

Oh my. I'm hungry just looking at it...well, maybe i'm hungry anyway, but still, good luck

I've been eating grapefruit a bit lately, man does that stuff melt your teeth or what.

Will wrote:It's more than a lot of people eat that I know who don't understand why they aren't putting on any mass!

Looks like a good well rounded diet, nice fat/protein rations. Good on you for being so strict and well planned. I try to be, but never stick as well as I should, still I'm leaning out nicely, not quite at your level though!

On your carb re-feed days what do you have? Or you not bothering?

Is that the same on training days too?

lol. I used to eat about this amount when I was a runner...chronic undereater for a while.

I'll probably go with Cleaver's approach of a refeed 'meal' every 5 days or so, ideally at breakfast time, where I may just have the same with some porridge made up with creamed coconut, raisins, honey and a little cinnamon. If I go with the refeed day instead I'll just do something similar but with all meals, possibly with a cheat or 2 but only if I feel like it.

Yeah - will pretty much be the same on training and rest days I should think. More aminos on training days though.

Rab wrote:How much chicken breast do you take 2 breats to be uncooked weight?

To me 2 breatst is about 300-350g taking medium breasts but could be as much as 500g using large breatst!

I reckon 400g ish - I go by eye more than anything when it comes to meat quantities - sometimes I'll go with 3 if they're small, for example.

30th January - Shoulders & Arms:

A1: Power HC2PP [2-1-X-0]: 80kg x 5 / 80kg x 5 / 80kg x 5 / 80kg x 4
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 9 / 36kg x 7 / 36kg x 6 => 26kg x 8
90s rest

C1: Crucifix raise [3-0-X-0]: 10kg x 10 / 10kg x 10 / 10kg x 9
60s rest
C2: Lateral raise (strict, from hips) [2-0-X-1]: 16kg x 10 / 16kg x 10 / 16kg x 9
60s rest

SS D1: Fat Gripz DB curl [2-0-X-0]: 24kg x 10 / 24kg x 9 / 24kg x 8
SS D2: CGBP [3-0-X-0]: 110kg x 8 / 110kg x 7 / 110kg x 6
120s rest

SS E1: BB curl [2-0-X-1]: 40kg x 8 / 40kg x 8 / 40kg x 8
SS E2: Dip [2-0-X-0]: BW x 20 / BW x 20 / BW x 20
90s rest

Notes:

Diet starts today. Pretty standard session really, solid but nothing too remarkable.

Ollie your a harsh man starting a diet on a saturday

I will refrain from letting you know what im eating right now, what i plan to eat for my dinner and what i will be drinking afterwards

Im a c*nt though so....

Just another day mate. Haven't eaten very well for the last few days tbh, so ready to clean things up

400g breast = 88g protein... bit much no?

Over 3 feedings mate, so that's only 30g a time. I'd say breakfast is about 30g, dinner maybe 40g and before bed 15g, so about 160g-170g in total. Pretty much what I'm aiming for.

I go through around 500g-600g Chicken daily and that doesn't like anything to me. I'm taking most of my protein from whole foods now and am thinking of increasing egg white consumption as this is such an underrated source IMO and an excellent one at that.

Are you buying liquid egg whites Ollie?