JOSEF RAKICH - Disregard fat, acquire aesthetics (nutrition log)

[Bonkies]

Taking pictures of all my meals today.. Will post every single meal I consumed up.

sickeningggg

josef do you know or have any experience with any awesome chiropractors in NZ? lower back = smashed

[JOSEF RAKICH]

hope so! :highfive:

:highfive: back at ya!

sickeningggg

josef do you know or have any experience with any awesome chiropractors in NZ? lower back = smashed

Yeah there is one guy over the shore, off constellation drive who I went to once before. He clicked my back in all sorts of places, was good.. I cannot remember his name though it was something called bay chiropractors?

[JOSEF RAKICH]

OK guys will start posting pics again from today haha (promise this time)

[Jnovak7723]

Great thread! Check out mine and let me know what you think!

[JOSEF RAKICH]

Great thread! Check out mine and let me know what you think!

Post up the link man, will check it out!

[JMLeafs]

Starting my cut this monday - will be hitting refresh in this thread even more than I do now!! Can't wait

[JOSEF RAKICH]

Ok guys, I'm back and I'm logging every day from now.

This was my diet yesterday.

Im currently having a week off the gym to let my body and CNS (central nervous system) recover, I'm not following any meal plan as such this week and I'm not counting calories or macronutrients, just going with the flow.

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Smoked salmon + rice + spinach

MEAL 4 = Almonds

MEAL 5 = Chicken + rice + broccoli (again) but this time with some BBQ sauce

MEAL 6 = Steak + mushrooms + some salad

But if I had to take a guess off the top of my head without actually working this out I would say the macros would be something as follows:

PROTEIN = 210g

CARBOHYDRATES = 300g

FATS = 90g

TOTAL CALORIES = 2850

[KouRon]

Welcome back brah!

I have also had a quite week in the gym to let my body recover from my 22 week cut....decided instead of having a whole week off just did a deload week instead. It does feel good to give the body a rest every now and then. Back into it fully next week for week 2 of my reverse diet !

Food looks good btw!

[JOSEF RAKICH]

Welcome back brah!

I have also had a quite week in the gym to let my body recover from my 22 week cut....decided instead of having a whole week off just did a deload week instead. It does feel good to give the body a rest every now and then. Back into it fully next week for week 2 of my reverse diet !

Food looks good btw!

Thans bro!

Any post-cut pics brah, want to see the before/after shots!

Yeah just take it slowly, don't jump into a heavy bulk.

[KouRon]

Thans bro!

Any post-cut pics brah, want to see the before/after shots!

Yeah just take it slowly, don't jump into a heavy bulk.

Got a few man, they all on my phone tho...if u want i could PM them to ya?

And yer, planning on reverse dieting for at least 6 weeks or until i hit a steady weight gain progression. The extra food is certainly enjoyable i can tell you that after 22 weeks of hell lol.

[JOSEF RAKICH]

Got a few man, they all on my phone tho...if u want i could PM them to ya?

And yer, planning on reverse dieting for at least 6 weeks or until i hit a steady weight gain progression. The extra food is certainly enjoyable i can tell you that after 22 weeks of hell lol.

Yeah brah lets see em!

[KouRon]

Yeah brah lets see em!

Done, check PM's.

[JOSEF RAKICH]

DIET

Exact same diet as previous day, my last day off now back to my normal diet... (or am I?)

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Smoked salmon + rice + spinach

MEAL 4 = Almonds

MEAL 5 = Chicken + rice + broccoli (again) but this time with some BBQ sauce

MEAL 6 = Steak + mushrooms + some salad

But if I had to take a guess off the top of my head without actually working this out I would say the macros would be something as follows:

PROTEIN = 210g

CARBOHYDRATES = 300g

FATS = 90g

TOTAL CALORIES = 2850

Overall calories where probably a bit more as the steak for dinner was literally twice the size of the one yesterday at the restaurant. Everything else though the same, used chill sauce instead of BBQ sauce, worst mistake of my life.. Ruined the meal but ohwell.

[JOSEF RAKICH]

DIET

This was yesterdays diet, I'm just a day behind in when I update my posts. Ill try post on the day from now..

MEAL 1 = PROATS (protein + oats + berries) - Hhhhhhhhhnnnnnnnnnnnnnnggggggggg

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Fried eggs + mushrooms

MEAL 4 = Smoked salmon + rice + spinach

MEAL 5 = PROATS (proein + oats + berries) - Again.. hhhhhhhhhnnnnnnnnnnnnnnnggggggggg

MEAL 6 = Chicken + salad/vegies

PROTEIN = 210g (840)

CARBOHYDRATES = 240g (960)

FATS = 75g (675)

TOTAL CALORIES = 2475 (will be dropping down to 2300, then 2200)

[KouRon]

Hey brah, how much longer you going to be cutting for?

Also do you plan on making a log for your bulk?

[JOSEF RAKICH]

Hey brah, how much longer you going to be cutting for?

Also do you plan on making a log for your bulk?

Will be cutting for another 6 weeks as I have a few photo shoots in start of feb lined up.

Will be logging my bulking yes.

[saw7988]

Do you weigh yourself regularly at all? I know the scale can be deceiving, but I like to gather a ton of data and filter it afterwards.

[Octaviankid]

How often do you re-feed and how do you go about doing it? do you keep cals the same, increase by x amount or?

[JOSEF RAKICH]

DIET - TUESDAY

Same diet again, consistency is key. Will be making adjustments to calories/macros at the end of the week.

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Fried eggs + mushrooms

MEAL 4 = Smoked salmon + rice + spinach

MEAL 5 = PROATS (proein + oats + berries)

MEAL 6 = Chicken + salad/vegies

PROTEIN = 210g (840)

CARBOHYDRATES = 240g (960)

FATS = 75g (675)

TOTAL CALORIES = 2475 (will be dropping down to 2300, then 2200)

[Mxxz]

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.

oh lawd

i feel like that on re feed days, having a re feed today feelsfatman

Meal 1
Bowl of corn flakes 100g (P 7.8 C 82.9 F 0)
Bowl of Rice bubbles 100g (P 6.2 C 86.7 F 0)
100ml of A2 Milk (P 3 C 5.2 F 1.3)
100ml of A2 Milk (P 3 C 5.2 F 1.3)
250ml (P 7.7 F 3.3g C 13g)
1 scoop whey protein (P 24 C 3 F 1)

Meal 2
90g Tuna (P 24 C 0 F 0)
50g of rice cakes (P 4.5 C 39 F 1.4)
135g sweet potato (P 2 C 35 F 0)

Pre shake
half scoop chain'd reaction (P 0 C 18 F 2.5)
15g of whey (P 12 C 1.5 F 0.5)

Meal 4
1 scoop of whey protein ( P 24 C 3 F 1)
2 scoop of chain'd reaction (P 0 C 72 F 10)

Meal 3
80g chicken breast (P 21 C 2 F 4)
100g basmati rice (P 3 C 23 F 0)

Meal 5
70g chicken breast (P 19 C 2 F 4)
hand full of spinach leaves

P 153 = 612
C 356.3 = 1428
F 31.1 = 279.9

total = 2413.9+ Calories

[JOSEF RAKICH]

Copy/pasta:

DIET - TUESDAY

Same diet again, consistency is key. Will be making adjustments to calories/macros at the end of the week.

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Fried eggs + mushrooms

MEAL 4 = Smoked salmon + rice + spinach

MEAL 5 = PROATS (proein + oats + berries)

MEAL 6 = Chicken + salad/vegies

PROTEIN = 210g (840)

CARBOHYDRATES = 240g (960)

FATS = 75g (675)

TOTAL CALORIES = 2475 (will be dropping down to 2300, then 2200)

[Bonkies]

i bet you eat each meal at the same time everyday to lol.

also should check out
http://forum.bodybuilding.com/showth...hp?t=150957623

lots of success stories and meal ideas from them

[deanraptis]

hi josef

just looking at the macros for the carbs in the 40 second rice i get the same the quick cups
brown rice u say 65 grams carbs where i see the macros it says only 35 just wondering where u get the macros from
let me know please thanks

[JOSEF RAKICH]

i bet you eat each meal at the same time everyday to lol.

also should check out
http://forum.bodybuilding.com/showth...hp?t=150957623

lots of success stories and meal ideas from them

Usually, unless I'm out or busy at the time.

Cheers for the link, will check out when I get the chance. Looks like a good thread!

hi josef

just looking at the macros for the carbs in the 40 second rice i get the same the quick cups
brown rice u say 65 grams carbs where i see the macros it says only 35 just wondering where u get the macros from
let me know please thanks

Could be different brand, but anyway if yours says 35g (it will most likely be per serving) and there would be 2 servings per packet so 35 x 2 = 70g.

Check the serving size and number of servings. They don't always list the total overall nutritional information, its usually just the serving amount and sometimes there is multiple servings.

[deanraptis]

Just asking cause I got the rice from ur meal ideas sunrise the quick cups it says 1 cup is 35 carbs that's all bro

[JMbrah]

Josef, do you think it's a bad idea for a 17 year old to be in a caloric deficit at 82kg and 13-14% bodyfat? I have been for a few months and libido is low.. I don't want my hormones to stuff up.

[Bonkies]

Josef, do you think it's a bad idea for a 17 year old to be in a caloric deficit at 82kg and 13-14% bodyfat? I have been for a few months and libido is low.. I don't want my hormones to stuff up.

[JOSEF RAKICH]

Copy/pasta:

Thursdays diet was different, I will update soon.

DIET - WEDNESDAY

Same diet again, consistency is key. Will be making adjustments to calories/macros at the end of the week.

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Fried eggs + mushrooms

MEAL 4 = Smoked salmon + rice + spinach

MEAL 5 = PROATS (proein + oats + berries)

MEAL 6 = Chicken + salad/vegies

PROTEIN = 210g (840)

CARBOHYDRATES = 240g (960)

FATS = 75g (675)

TOTAL CALORIES = 2475 (will be dropping down to 2300, then 2200)

[JOSEF RAKICH]

DIET - THURSDAY

MEAL 1 = PROATS (protein + oats + berries)

MEAL 2 = Chicken + rice + broccoli

MEAL 3 = Smoked salmon + peanut butter



MEAL 4 = KFC chicken

MEAL 5 = PROATS (proein + oats + berries)

MEAL 6 = Steak + salad/vegies

PROTEIN = 220g (880)

CARBOHYDRATES = 190g (760)

FATS = 95g (855)

TOTAL CALORIES = 2495

[Bonkies]

did you just eat straight salmon & PB lol

also you slippin with that PB brah





best in NZ