Diet that I used to get to sub 5% bodyfat (excel file)

[bdub69]

Is there a quick way to cook oats? I wish there were some instant options that are healthy.

[WedgeChef]

Will read later

[blacksmith77]

pretty much what i would do to cut damn

[Jhalf]

why the lack of fats my man? other than that looks pretty solid... A little too low on the calories for my taste but when you are lighter you need less.

mirin. im trying to get sub 7 this year.\


EDIT: DO YOU WEIGH YOUR CHICKEN COOKED?. I need to know this.... I weight mine cooked and have 5 oz

stats:1lb

[OoFaP]

op would i die if i only ate 6 cans of tuna everyday for 3 months?

You wouldn't die...but don't do it lol.

lol'd at the scrutiny in your diet. i was splitting hairs off a mosquito's ass too in contest prep. felt bad, man.

BRB counting almonds
BRB putting splenda on everything
BRB diet soda tastes like dessert
BRB removing 0.5 ounces off chicken breast because it's too heavy
BRB thinking protein pancakes taste good
BRB drinking PWO shake on treadmill

It's amazing how much better food tastes when you are dieting. I eat the same foods now and they suck but at the time it was delicious.

Natty?

Yes

Is there a quick way to cook oats? I wish there were some instant options that are healthy.

Put them in a bowl with water and then put them in the microwave. Depending on the strength of your microwave, how much oats, and how much water you use, it should take between 1 and 5 minutes.

[fimblez]

You wouldn't die...but don't do it lol.



It's amazing how much better food tastes when you are dieting. I eat the same foods now and they suck but at the time it was delicious.



Yes



Put them in a bowl with water and then put them in the microwave. Depending on the strength of your microwave, how much oats, and how much water you use, it should take between 1 and 5 minutes.

what were your refeeds like? I've been incorporating the principals of lyle mcdonald (see bodyrecompostion.com), eating 2k day similar to you, with about 4000 on sunday and thursday nights, and it's actually working better than when I refed on 2.5 k like last contest prep twice a week.

[OoFaP]

what were your refeeds like? I've been incorporating the principals of lyle mcdonald (see bodyrecompostion.com), eating 2k day similar to you, with about 4000 on sunday and thursday nights, and it's actually working better than when I refed on 2.5 k like last contest prep twice a week.

At first my refeeds weren't too crazy but I eventually started eating over 600 grams of carbs on those days. I'm not sure how much it helped but it definitely helped me mentally more than anything.

[philliplin]

for real. ate a lot of pasta yesterday (carb up day) felt great workin out back today. deadlift 315 for the first time.! awesome

[bdub69]

i'm down 2 pounds, and i repped 115 6 times on military press for the first time. idontevenknow

[OoFaP]

adam is that you?!?!!?!

how'd you know

[OoFaP]

dude we used to work out together at bevs

haha who are you?

[ALEXH-]

in4later.

[Will_B]

gonna try this pafoo im about 180lbs right now so I'll have to add another meal in for now..

[balboa22]

haha who are you?

in for reunion

[OoFaP]

gonna try this pafoo im about 180lbs right now so I'll have to add another meal in for now..

Yeah you need to add a decent amount more.

To put it in perspective, I just started my new contest diet today. I'm at over 3,500 calories on training days and 3,200 on off days. The numbers in that diet are at the end so you can see how much it changes later on in prep.

[DanishJordan]

I'm about to cut for the first time ever. I'm basing my diet off this. Thanks!

[BlazerINtheWork]

Probably should have mentioned this. I never had a cheat meal but I did have a refeed once every 7-10 days once I got around 8% body fat. Those days I lowered fats as much as possible, lowered protein a bit and experimented with carb sources. I usually just stuck with oats but more of it and 2 packages of plain rice cakes.

you didn't start refeed days untill you got to 8%?

[OoFaP]

you didn't start refeed days untill you got to 8%?

I didn't feel like I needed it. I probably should have done them earlier though. Keep in mind I started at around 11% body fat so it wasn't that long to get to 8%.

[Ataglance1234]

I didn't feel like I needed it. I probably should have done them earlier though. Keep in mind I started at around 11% body fat so it wasn't that long to get to 8%.

you were 11% at 184lbs???

[OoFaP]

you were 11% at 184lbs???

I was 11% at like 179.

[Arsenal01]

I was 11% at like 179.

how do you keep a low(ish) bf while bulking? diet?

[blinkers88]

Is there a quick way to cook oats? I wish there were some instant options that are healthy.

srs? 1 cup oats 1 cup water.... 3 mins in microwave. done

[OoFaP]

how do you keep a low(ish) bf while bulking? diet?

Once you get lean, find out your maintenance calories and add about 300 to it. Weigh yourself each week and make sure you gain 1 pound a week at the most. Aim for .5 to .75 a week. Eating clean helps too even though a lot of people say macros are all that counts. Those same people usually don't look very good.