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.
If you want a perfectly structured Meal Plan I can help, just check out my website.. www.JosefRakichFitness.com
Yes 2300 sounds like a good starting point for your cut then adjust things from there.
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12-20-2012, 04:33 PM #241
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12-20-2012, 04:50 PM #242
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12-20-2012, 04:56 PM #243
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12-20-2012, 06:38 PM #244
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12-20-2012, 06:43 PM #245
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12-20-2012, 06:57 PM #246
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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12-20-2012, 07:50 PM #247
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12-20-2012, 09:59 PM #248
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12-21-2012, 03:00 AM #249
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12-21-2012, 07:58 AM #250
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12-21-2012, 08:50 AM #251
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12-21-2012, 10:07 AM #252
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12-21-2012, 08:34 PM #253
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12-21-2012, 09:08 PM #254
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12-22-2012, 11:00 AM #255
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12-23-2012, 04:34 AM #256
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12-23-2012, 04:57 AM #257
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12-23-2012, 04:44 PM #258
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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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12-23-2012, 05:39 PM #259
^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★★★ I was part of Ultra 2013 Thread Crew ★★★
No Fap October 2012 COMPLETED!
Misc Persian Crew
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Dorian Yates training = The only way to train!
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12-23-2012, 09:17 PM #260
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No because I'm running more than a 300 calorie deficit.. For cutting I'm always in a deficit of at least 500.
Never too late brah!
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!
Will make a post about it and instagram it!
Follow me @JosefRakich if you have Instagram, will also post it via my ********, twitter and post it IIT.
Some in the AM and some in the PM.
Chea!!
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!
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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12-23-2012, 09:20 PM #261
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12-24-2012, 02:22 AM #262
- Join Date: Apr 2009
- Location: Auckland, New Zealand
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- Rep Power: 61044
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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12-24-2012, 02:32 AM #263
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12-24-2012, 07:23 AM #264
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12-24-2012, 11:57 AM #265
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12-24-2012, 12:34 PM #266
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12-24-2012, 10:29 PM #267
- Join Date: Apr 2009
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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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12-24-2012, 11:40 PM #268
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12-25-2012, 03:06 AM #269
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12-25-2012, 04:15 AM #270
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.
★★★ I was part of Ultra 2013 Thread Crew ★★★
No Fap October 2012 COMPLETED!
Misc Persian Crew
-->>MMC<<--
Dorian Yates training = The only way to train!
M4L Krew Representing!~
RIP - Az "Zyzz" Sergeyevich :( , The god has fallen, but the legend lives on! <3
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