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  1. #241
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by The Solution View Post
    How high are your refeeds going to be?

    Poptarts and Pancakes FTW!
    Hoping to hit about 500g carbs today.

    No poptarts or pancakes.. Rice, oats, sorbet ice cream, and lots of toast. My preferred choices of carbs.

    Originally Posted by SQ76 View Post
    Hi Josef, I'm trying to work out a good nutrition plan to follow... I'm 5'11 and currently 86kg. I'm not sure about my BF %, although I guess it's between 15 & 18%. I'd like to get to 9/10 % BF so I reckon I need to lose 6kg - would you agree?

    My job is quite sedentary, but I do walk 40 mins each day (20 in the morning and 20 mins in the evening) and I hit the weights 4 times a week.

    Any advice would be much appreciated... I'm thinking that my maintenance calories is around 2800, so a reduction to 2300 would be good starting point for my cut?

    Thanks
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    Yes 2300 sounds like a good starting point for your cut then adjust things from there.
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  2. #242
    Registered User MUlrich07's Avatar
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    so in theory if one were to take your meals and add say 600 calories and macros accordingly we could in fact "lean bulk" instead of your cut, correct?
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  3. #243
    Registered User Freshdou's Avatar
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    Originally Posted by MUlrich07 View Post
    so in theory if one were to take your meals and add say 600 calories and macros accordingly we could in fact "lean bulk" instead of your cut, correct?
    That would be around a ~100 calorie surplus so aim for ~750-800 more (250 surplus) rather than 600.

    This is assuming your TDEE is the EXACT same as Josef's.
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  4. #244
    Registered User MUlrich07's Avatar
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    Originally Posted by Freshdou View Post
    That would be around a ~100 calorie surplus so aim for ~750-800 more (250 surplus) rather than 600.

    This is assuming your TDEE is the EXACT same as Josef's.
    Well I'm 180 as well and 5'11". I've found that my maintenance is right around 2460 cals. I work out 4-5 times a week with some cardio for warm ups. I have a desk job but do occasional walks in the office/floor/lot to help people.
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  5. #245
    Delts Brah Ryan314's Avatar
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  6. #246
    Registered User Freshdou's Avatar
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    Originally Posted by MUlrich07 View Post
    Well I'm 180 as well and 5'11". I've found that my maintenance is right around 2460 cals. I work out 4-5 times a week with some cardio for warm ups. I have a desk job but do occasional walks in the office/floor/lot to help people.
    Then aim for 2700-2750 calories for a "lean bulk." Many people recommend ~250-300 surplus for a clean/lean bulk.

    In regards to your original question, you could technically copy his diet and fill in macros so the calories equate to ~2700-2750. If you go 600 over his intake, 2.9-3k calories, then you're probably going to experience a tiny bit more of fat gains than you wanted.
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  7. #247
    Registered User MUlrich07's Avatar
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    Originally Posted by Freshdou View Post
    Then aim for 2700-2750 calories for a "lean bulk." Many people recommend ~250-300 surplus for a clean/lean bulk.

    In regards to your original question, you could technically copy his diet and fill in macros so the calories equate to ~2700-2750. If you go 600 over his intake, 2.9-3k calories, then you're probably going to experience a tiny bit more of fat gains than you wanted.

    That is to be expected. I'm almost positive my maintenance is 2450-60 my BF estimate is questionable. I think I went higher on the count which will hopefully only benefit me. Preciate the help!

    Ps those proats and mixed berries look bangin.

    And did I miss what the 40 second rice is called/brand?
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  8. #248
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    Originally Posted by JOSEF RAKICH View Post

    If you want a perfectly structured Meal Plan I can help, just check out my website..

    Yes 2300 sounds like a good starting point for your cut then adjust things from there.
    Cool, I'll check out your site too. Thanks
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  9. #249
    Chef Bob The Solution's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Hoping to hit about 500g carbs today.

    No poptarts or pancakes.. Rice, oats, sorbet ice cream, and lots of toast. My preferred choices of carbs.
    Alright
    I wont neg you then because i see sorbert and ice cream
    Gotta make your homemade pancakes sometime

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  10. #250
    Delts Brah Ryan314's Avatar
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    With sf syrup of course
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  11. #251
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    Whats the recipe for your Frozen mixed berry protein ice block brah?
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  12. #252
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    Do you take all of your vits / calcium / fish oil in the morning ? also would any of that stuff break fasting ?
    Last edited by StormerJack; 12-22-2012 at 02:30 AM.
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  13. #253
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  14. #254
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    Originally Posted by StormerJack View Post
    Do you take all of your vits / calcium / fish oil in the morning ? also would any of that stuff break somebody who is fasting
    no lol.
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  15. #255
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    im currently on holiday for a few days.. I will be back on monday and catch up with everything then, i will answer all questions and update all days that i have missed.

    Enjoy your weekend all!

    back soon!
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  16. #256
    Registered User Freshdou's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    im currently on holiday for a few days.. I will be back on monday and catch up with everything then, i will answer all questions and update all days that i have missed.

    Enjoy your weekend all!

    back soon!
    Happy holidays!
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  17. #257
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    Just tried proats for the first time and the win in that is epic. Had no frozen berries tho so ill have to try them again with the berries in them. Happy Holidays bro!!!
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  18. #258
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Back from Holiday now guys, had an awesome time, this is the place we stayed at, a Lake Resort down in Pauanui. It was my Cousins wedding down there. Such a beautiful place!



    Anyway here is my RE-FEED day that I had last Friday that I didn't get around to logging..

    DIET - RE-FEED

    MEAL 1 (6:30am)

    2 flat scoops whey protein + 1/2 cup oats + 1/2 cup mixed berries + NO fish oil + 1 table spoon fiber - [TOTAL = 50/45/3]

    MEAL 2 (10:00am)

    6 egg whites + 90 second basmati rice + spinach + 1/2 cup oats + banana [TOTAL = 35/127/8]

    MEAL 3 (2:00pm)

    2 flat scoops whey protein + 1/2 cup oats + 1/2 cup mixed berries + NO fish oil + 1 table spoon fiber - [TOTAL = 50/45/3]

    MEAL 4 (5:00pm)

    1/3 sliced roasted meal maker Tegal chicken + 90 second basmati rice + spinach [TOTAL = 39/76/6]

    MEAL 5 (9:00pm)

    1/3 sliced roasted meal maker Tegal chicken + mixed vegetables/salad + 5 slices whole meal toast + small amount of margarine + tomato sauce + 1 tub lemon sorbet ice cream [TOTAL = 47/190/14]

    TOTAL MACROS & CALORIES:

    PROTEIN = 221g (884)

    CARBS = 483g (1932)

    FATS = 34g (306)

    CALORIES = 3122

    I didn't count calories/macros over the weekend as I was on holiday and just went all out, I based it around foods high in carbs so it could somewhat stretch-out my re-feed day, calories would have been over maintenance also.

    Back on my normal macros/calories for today however, will continue to track as I have been.

    I will answer the questions later tonight after I get through all my emails/plans/programs.
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  19. #259
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    ^sounds good brah! Hope you had a good holiday and Merry Xmas!

    Post your Xmas day eats too! Do you plan on disregarding macros? I CERTAINLY AM
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    Originally Posted by MUlrich07 View Post
    so in theory if one were to take your meals and add say 600 calories and macros accordingly we could in fact "lean bulk" instead of your cut, correct?
    No because I'm running more than a 300 calorie deficit.. For cutting I'm always in a deficit of at least 500.

    Originally Posted by Ryan314 View Post
    Late sub-in
    Never too late brah!

    Originally Posted by The Solution View Post
    Alright
    I wont neg you then because i see sorbert and ice cream
    Gotta make your homemade pancakes sometime

    Complete Pancake Mix
    Whey Protein
    Add Water + Baking Powder

    you get these:

    Hahah yes, the ice-cream hit the spot for me! My previous re-feed day was dominos low-fat pizza, damn that was hell good but I just find it doesn't fill me up as much compared to rice/oats so thats why I went with them.

    Fuaaaar! Will have to try next re-feed day, which isn't too far away!

    Originally Posted by Impossible4 View Post
    Whats the recipe for your Frozen mixed berry protein ice block brah?
    Will make a post about it and instagram it!

    Follow me @JosefRakich if you have Instagram, will also post it via my Facebook, twitter and post it IIT.

    Originally Posted by StormerJack View Post
    Do you take all of your vits / calcium / fish oil in the morning ? also would any of that stuff break fasting ?
    Some in the AM and some in the PM.

    Originally Posted by JMLeafs View Post
    In on this thread of epic epic epicness.
    Chea!!

    Originally Posted by senoner View Post
    Just tried proats for the first time and the win in that is epic. Had no frozen berries tho so ill have to try them again with the berries in them. Happy Holidays bro!!!
    Yeah bro, the taste is amazing! Berries must be frozen though IMO, just gives it that little extra freshness. So unbelievably good!

    Thanks bro, same to you hope you have a good one!

    Originally Posted by KouRon View Post
    ^sounds good brah! Hope you had a good holiday and Merry Xmas!

    Post your Xmas day eats too! Do you plan on disregarding macros? I CERTAINLY AM
    Merry Xmas to you as well brother! Enjoy!

    Umm to be honest I'm not too sure yet, will find out tomorrow.. I have been pigging out the last few days with my re-feed then extended re-feed binge where I didn't track macros on holiday so will see.. Im suppose to be cutting lol..

    But hey.. #yolo
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  21. #261
    Please Stay Supple Bonkies's Avatar
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    stole your pizza pic for my log LOL

    had 2 of them post workout for the refeed, its so good but yeah you're right, not filling at all lol.
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  22. #262
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    DIET

    Back on track..

    Meal 1 - Proats with mixed berries

    Meal 2 - Canned tuna, 40 second microwave brown rice and 2 poached eggs

    Meal 3 - Sirloin steak with olive oil and salad

    Meal 3 - Frozen mixed berry protein ice block (with gooey centre) and almonds

    Meal 4 - Chicken tenderloins in olive oil and 40 second microwave brown rice

    MACROS AND CALORIES

    Protein = 222g

    Carbohydrates = 187g

    Fats = 83g

    Total calories = 2383

    Give or take a few grams/calories here and there as I use a rough guesstimate for my lunch macros. (IIFYM)
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  23. #263
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    We want more food porn pics brah!!!
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    Originally Posted by Bonkies View Post
    stole your pizza pic for my log LOL

    had 2 of them post workout for the refeed, its so good but yeah you're right, not filling at all lol.
    Haha allgood, what pizza was it? The Dominos one? 2 of them!? Or are you talking about the smaller home made chicken pizzas?

    Originally Posted by KouRon View Post
    We want more food porn pics brah!!!
    OP can deliver!
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  25. #265
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    yup 2 of the 97% fat free Domino's ones lol, best refeed day food to eat while you're out.
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  26. #266
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    Originally Posted by Bonkies View Post
    yup 2 of the 97% fat free Domino's ones lol, best refeed day food to eat while you're out.
    Haha yeah for sure!
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    CHRISTMAS DAY DIET

    Ok first off, where do I even start.. I didn't track my macros or calories at all today, but wow I would not be surprised if I consumed around 6000-8000 calories easy, most likely even more due to the high amounts of fat I would have consumed.. I have never felt so full and so bloated in my life.

    I woke up feeling hungry and on a mission to smash back unlimited amounts of calories!

    Meal 1 - 5 whole eggs + 5 strips of streaky bacon + 4 slices whole wheat toast + 2 sausages + 3 hash browns + some smoked salmon

    Meal 2 - Snacked on a lot of almonds, walnuts, peanuts (no idea how much.. But a lot)

    Meal 2 - Insane amounts of christmas ham + insane amounts of christmas lamb + insane amounts of christmas chicken + insane amounts of pasta salad + about 2 potatoes (there were in slices but was most likely 2 whole potatoes all up) + a lot of cooked garlic bread covered in garlic and butter + big pile of vegetables + a lot of sauces/dressings/dips. I think in total I went up for about 4-5 massive plate loads lol.

    Here is some pics of the lamb and the ham, forgot to take a pic of the chicken.





    Meal 3 - Feeling like I am about to pop, but I said to my self f'uck it lets go all out like a complete idiot so I consumed 2 of these (this was my dessert) as I didn't have any chocolate cake or whatever else was there. (some jelly things).. That stuff just makes me feel sick so I went with mixed berry proats instead.

    2 scoops of protein each + 1/2 cup of oats each + 1/2 cup mixed berries each. I cooked the oats this time and sprinkled the protein powder over the top but did not mix it in fully. Taste is epic.



    Meal 4 - I honestly cannot eat anything else but treated myself to some left over sorbet ice-cream in the fridge.

    TOTAL MACROS AND CALORIES

    PROTEIN = Unknown

    CARBOHYDRATES = Unknown

    FATS = Unknown

    TOTAL CALORIES = NO IDEA - BUT I WOULD PRESUME EASLY 6000-8000 IF NOT ALOT MORE.
    Last edited by JOSEF RAKICH; 12-25-2012 at 01:59 AM.
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  28. #268
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    lmao,



    huh bro, did the exact same thing, all dat hokey pokey ice cream. merry xmas
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    Originally Posted by Bonkies View Post
    lmao,



    huh bro, did the exact same thing, all dat hokey pokey ice cream. merry xmas
    Haha mirin'

    So much calories, now feeling like a bloated mess.. Should tighten up tomorrow.. (hopefully)
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  30. #270
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    Fuarkkk did exactly the same....at least 6-8k cal for me also.....literally my stomach was in pain from the bloat, it was actually painful after lunch...never felt that before haha. Didn't even bother with macros also...couldn't even guess my macros...all i know is they were probably over 9000!

    Did u weigh yourself this morning and before bed? I gained 4.2kg since this morning hahah.
    Last edited by KouRon; 12-25-2012 at 05:01 AM.
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