Hi all
will be using the Scivation cut diet v2 for an initial 6 week cut then re calculating my position from there. A search for the scivation cut diet will show you all about it.
Stats: H 6'1 W 98kgs
I will be training 5 days a week and cardio 6 days a week:
Monday- Chest
Tuesday- Back
Wensday- Shoulders and traps
Thursay- Arms
Friday- Legs
Cardo 30 mins on empty stomach after waking and 45 mins after workout.
Sample meal plan:
Meal 1
6 Egg Whites
1 Whole Egg
2 oz Grilled Chicken Breast
1.33 cup Steamed Spinach
12 Almonds
6.5 oz PEELED Ruby Red Grapefruit ? Splenda packets can be used to sweeten if desired
42g protein, 25g carbohydrates, 15g fat
Meal 2
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
2 tbsp Peanut Butter or 18 Almonds
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
42g protein, 10g carbohydrates, 15g fat
Meal 3
6 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
2 tbsp Peanut Butter or 18 Almonds
42g protein, 10g carbohydrates, 15g fat
Meal 4
6 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
4 tsp Peanut Butter or 12 Almonds
42g protein, 10g carbohydrates, 10g fat
Meal 5
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
12 Almonds
6.5 oz PEELED Ruby Red Grapefruit ? Splenda packets can be used to sweeten if desired
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
42g protein, 25g carbohydrates, 10g fat
Meal 6
5 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
? cup Steamed Broccoli or Green Beans or 4oz Asparagus
1 oz Avocado
35g protein, 5g carbohydrates, 5g fat
Protein ? 245g = 980 Calories, Carbohydrates (not including Carbohydrate
night) ? 85g = 340 Calories, Fat ? 70g = 630 Calories
Total Calories ? 1950
A carb refeed meal every 3rd day gives me 2495 Calories for that day.
Previous weight: 93.5 kg or 206 lbs
Current weight: 94.0 kg or 207.2 lbs
Change: +0.5kgs or 1.2 lbs
Calories averaged 2000 again,with around 2400 on carbup days.
Strength remained the same in the gym, the reason for not losing this week is probably because i haven't done enough cardio. NEED TO INCREASE CARDIO FOR NEXT WEEK, aiming for a much betterresult than this, dissapointed.
Previous weight: 94.0 kg or 207.2 lbs
Current weight: 92.8 kg or 204.6 lbs
Change: -1.2kgs or 2.6 lbs
Calories averaged 2000 again,with around 2400 on carbup days.
Strength still feels ok, however i will be dropping calories by around 200 next week and will try being alot more consistent with my cardio to speed up fat loss.
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