Critique My Diet: Endo on 150 carbs

[RyouBakua]

Tuesday

Attempted to deadlift on 125 carbs and 5 hours of sleep

3 sets 135 x 12
3 sets 225 x 8
3 sets 315 x 2-4

Fail...
(kept "spacing-out" between sets)




3 scoops naNO Vapor Hardcore (24c)
(didnt even feel this too much)
.
*Workout
PreContest Size On (10p, 2c)
(tasted horrible)
.
Dark Matter (6p, 24c)
.
2 oz raw fish
1 c white rice (60c)
8 oz hamburger
ketchup
multi, omega, milk thistle, biotin
.
1 oz chicken
1/4 c cottage cheese
8 oz hamburger
ketchup
coke zero
.
turkey sandwich (20c)
.
Char Siu Bao (10p, 25c, 10f)
.
PB sandwich (20c)
1 oz cocoa almonds
.
4oz Meat
1/4 c cottage cheese



Carbs about 175, feeling much better

[RyouBakua]

Wednesday
Non Workout
Good 8 hour sleep




1 c brown rice (70c)
4 oz hamburger (23p)
2 oz chicken (10p)
.
green salad w dressing
1/2 c brown rice (35c)
4 oz hamburger (23p)
rice pudding (22c)
.
GNC Whey (50p, 10c)
.
PB Sandwich (8p, 25c)
Cocoa Almonds (6p, 6c)
.
EAS/Muscle Milk (50p, 16c)
.



Protein/Carb totals: 170p, 184c

(collecting past data to revamp diet on 8th week)

[DeadICation]

3x as much mercury
no biggie if you dont eat it often but if you are a regular tuna eater, that amount adds up

No more than 3 4-5 oz. cans a week - that's for the light tuna

I believe you should only have 1 can if it's regular tuna, due to MERCURY as mentioned above

[RyouBakua]

Thursday
Had a pretty good workout today
(Protein Shake first thing in the morning helps)


Chest Workout:
Hammer Incline
Hammer Flat
Decline Bench
Bodyweight Dips
Machine Flyes (Stack)




GNC Whey (50p, 10c)
3 Vapor (24c)
.
*Workout
Contest Size-On (10p, 2c)
(tasted better this time... ?)
.
GNC Whey (50p, 10c)
.
1/2 c Brown Rice (35c)
4 oz Hamburger
4 oz Chicken (50p combined)
Multi, 2 Omega, Milk Thistle, Biotin
.
Tofu (16p, 4c, 8f)
Green Salad & Dressing (8f)
.
4 oz Hamburger (23p)
.
Turkey Sandwich (11p, 21c)
.
PB Sandwich (8p, 25c)
.
GNC Whey (20p, 4c)
.
Rice Pudding (4p, 22c)
Cocoa Almonds (6p, 6c)
.
4 oz meat
1/4 cottage cheese (20p, 8c)




Current Count: 268p, 171c
(and thats even including the Vapor! bwahaha)

[RyouBakua]

Friday
Ive been off Mitotropin for the last couple days because I feel
3 pills + 3 scoops of vapor is overkill when taken at the same time
(I will attempt to stagger)


Shoulder Workout:
Hammer Press
Dumbell Press
Side Laterals
Rear Laterals
Barbell Rows (just because)

*Impromtu Workout at 8pm
Trained deadlifts with a champion powerlifter
Worked 5 sets of 225 for strict form.



GNC Whey (50p, 10c)
3 Vapor (24c)
.
*Workout
Contest Size-On (10p, 2c)
.
EAS Whey + Muscle Milk (50p, 16c, 11f)
.
1/2 c brown rice (35c)
8 oz hamburger
ketchup (8c)
.
ham wrap (15c)
1/4 cottage cheese
4 oz meat/chicken
multi, 2 omega, milk thistle, biotin, DHEA
.
roast beef sandwich (40c)
.
EAS Whey + Muscle Milk (50p, 16c, 11f)
.
Cocoa Almonds (6p, 6c)
.
1/4 c cottage cheese (6p, 2c)
4 oz meat/chicken
Tofu (16p, 4c, 8f)
.



workout day
carbs so far: 178
protein estimated at 250+

[JC2692]

since the grilled chicken thing got old with me i tried salmon. its got around the same macros and tastes pretty good too. try that

[RyouBakua]

since the grilled chicken thing got old with me i tried salmon. its got around the same macros and tastes pretty good too. try that

ive done the salmon thing

but if i come across some cheap, ill probably pick some up


raw salmon is awesome

[RyouBakua]

Saturday...



Suprise Workout!
2 Hours of Full-Gi BJJ
(my muscles are super tight now)



3 Mitotropin
1/2 c brown rice (35c)
1 egg
4 oz meat
1/4 c cottage cheese (6p, 2c)
.
2 scoops Jack3d
***Workout!!!
.
EAS Whey + Muscle Milk (50p, 16c, 11f)
.
*2nd meal after 3pm (not especially hungry... yet)
1/2 c brown rice (35c)
4 oz meat
.
cocoa almonds (6p, 6c)
multi, 2 omega, milk thistle, biotin, DHEA
.
8 oz chicken with bertoli alfredo sauce & breadsticks (44p, 50c, 37f)
.
1/2 bottle Mikes Hard Lemonade (19c)
.



thats it, just wasnt that hungry
carb count so far at 163

[RyouBakua]

is it Sunday already?

after having 3 workouts in 36 hours (shoulders, deadlifts, jui-jitsu)
today is a full-on, well-deserved rest day

going to have some food i dont normally have
(numbers will be approximate)
but i will attempt to temper it with protein shakes



.
3" roast beef sandwich and handful of "potato skin" chips
.
gnc whey (20p)
.
3" roast beef sandwich and handful of tortilla chips w salsa
.
3" roast beef sandwich and handful of chips w salsa
1/2c brown rice
4 oz chicken w Bertoli Sauce
.
cocoa almonds
.
1/2 Outback Bloomin Onion Burger & Fries
Corona Beer
.



definitely felt weird eating like this

felt like things were "off"

[RyouBakua]

Monday - 8 weeks - 232 lbs
non-workout day


Im en pointe today
Picked up eggs, chicken, cottage cheese and almonds




8 oz chicken thigh (34p, 22f)
salsa (5c)
GNC Whey (40p, 8c, 3f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 74p, 13c, 25f
.
flat bread ham rolls (11p, 24c, 12f)
1/4 c cottage cheese (6p, 2c, 1f)
2 soft boiled eggs (10p, 12f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 27p, 26c, 25f
multi, 2 omega, milk thistle, biotin, magnesium, DHEA
.
5 meatballs (14p, 5c, 16f)
1/4 c cottage cheese (6p, 2c, 1f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 20p, 7c, 17f
.
Turkey Sandwich (12p, 21c, 5f)
.
PB Sandwich (8p, 25c, 10f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 20p, 46c, 15f
.
Cocoa Almonds (6p, 6c, 16f)
Rice Pudding (4p, 22c, 3f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 10p, 28c, 19f
.
EAS Whey + Muscle Milk (50p, 16c, 11f)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 50p, 16c, 11f





7 Meal Total: 201p, 136c, 112f = 2356 calories

kinda hungry but feeling pretty good and all set to train tomorrow
fat a bit high, but carbs are good

[RyouBakua]

Tuesday....

almost out of GNC Whey
going to buy Myofusion again


Back Workout:
Barbell Rows - 2 plates
Lat Pulldowns - 4 plates
Seated Calf Raises - 4 plates
150 cal Cardio
+
TBar
Wide Pull downs
Cable Row



GNC Whey (50p, 10c)
3 naNO Vapor (24c)
.
*Workout
.
GNC Whey (50p, 10c)
.
1/2 c brown rice (35c)
8 oz chicken thigh (34p, 22f)
1 c broccoli
multi, 2 omega, milk thistle, biotin
.
1/2 c brown rice (35c)
8 oz chicken thigh (34p, 22f)
1 c broccoli
.
GNC Whey (40p, 8c)
.
Ham & Turkey Sandwich w Sprouts & Miracle Whip (20p, 39c, 8f)
Cocoa Almonds (6p, 6c, 16f)
.
Iso 42 (38p, 10c)
.
4 oz chicken thigh (17p, 11f)
1/4 c cottage cheese (6p, 2c, 1f)




carb tally: 179
protein tally: 295

(not bad carbs since Vapor added 24 to that)

[RyouBakua]

Wednesday

Ate well yesterday, so I didnt wake up hungry
Eating will start at 10 AM

*Bought 5 lbs of Myofusion

Aw hell... squeezed in some light leg press... (6 or 7 plates)



3 mitotropin
8 oz chicken breast (46p)
1/2 c brown rice (35c)
salsa
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 46p, 35c
.
8 oz chicken breast (46p)
4 oz chicken thigh (17p)
1/4 c cottage cheese (6p, 2c)
1/2 c brown rice (35c)
salsa
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 69p, 37c
.
Turkey Sandwich (12p, 21c)
Cocoa Almonds (6p, 6c)
Rice Pudding (4p, 22c)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 22p, 49c
.
GNC Whey (50p, 10c)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 50p, 10c
.
4 oz chicken thigh (17p)
1/4 c cottage cheese (6p, 2c)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Total: 23p, 2c




carb tally: 133
protein tally: 210

still not that hungry
might have to start eating bigger meals, but less often

[RyouBakua]

Thursday.....

Wash Car/Laundry Day
Good thing I bought protein because Im almost out of GNC Whey

Shoulders:
Smith Press
Hammer Press
Side Laterals
Close Grip Bench



3 Mitotropin
1/2 c brown rice (35c)
8 oz chicken thigh (34p)
1 c broccoli
.
GNC Whey (20p, 4c)
.
1/2 c brown rice (35c)
4 oz chicken thigh (17p)
4 oz chicken breast (23p
.
2 eggs (10p)
.
Deli Meat Sandwich (19p, 44c)
.
GNC Whey (50p, 10c)
.
Cocoa Almonds (6p, 6c)
.
GNC Whey (20p, 4c)
Chinese Sausage (9p, 5c)
1/2 c cottage cheese (12p, 4c)




carb tally: 147
protein tally: 220

[Donnie_Darko]

Supplements:ditch myosfusion (terrible amount of protein for price)
EAS 100% Whey
Muscle Milk Casein
Myofusion
Dark Matter (Waxy Maize)
Stacker 3 XPLC (leftovers)
Multi
Fish Oil

Im confused

[fni]

How's that fat loss coming along?

[RyouBakua]

How's that fat loss coming along?

cant you tell! thats what the log is for!





lol, j/k

its going good. seeing more definition.

[fni]

cant you tell! thats what the log is for!





lol, j/k

its going good. seeing more definition.

It's just been at 235 for too long :P

[RyouBakua]

It's just been at 235 for too long :P

im actually almost to 230 but weight doesnt matter

just trying to keep as much muscle and strength as possible

[fni]

im actually almost to 230 but weight doesnt matter

just trying to keep as much muscle and strength as possible

you think bf% is dropping? just curious

[RyouBakua]

Friday.....


my last day taking GNC Whey and Mitotropin
also had friends over, who are moving out of state

btw I got my Myofusion for a good price ($1 per 50g shake)




3 Mitotropin
Myofusion (50p, 10c, 3f)
.
2/3 Dijiorno Pizza (60p, 160c, 60f)
2 Budweisers (24c)
.
GNC Whey (50p, 10c)
.
Cocoa Almonds (6p, 6c, 16f)
.
Myofusion (50p, 10c, 3f)
.
Meat (10p)
1/2 c Cottage Cheese (12p, 4c)




Carbs: 224
Protein: 238


*evil laugh*... i had pizza and im still doing good!

[RyouBakua]

Saturday


3 Hour Workout - Legs/Biceps

Leg Press
Hacksquats
Hamstring Curl
Leg Extensions

Flat Bar Curl
Seated Curl
Preacher Curl

250 cal Cardio (plus a 9mph sprint)





3 Cytolean
.
Myofusion (25p, 5c)
Steak Sub (25p, 50c)
.
naNO Vapor (24c)
*Workout
.
Myofusion (50p, 10c)
.
8 oz Chicken Thigh (34p)
4 oz Chicken Breast (23p)
1 c Brown Rice (35c)
1 c Brocolli
multi, 2 omega, milk thistle, biotin
.
1/2 Angus Burger (11p, 20c)
4 oz Chicken Thigh (17p)
1/2 c Cottage Cheese (12p, 4c)
1 c Brocolli
.
Myofusion (25p, 5c)





carb tally: 153
protein tally: 222

probably should have taken in more carbs, oh well... tomorrow

[RyouBakua]

Sunday

Back Workout





Myofusion (50p, 10c)
.
3 Cytolean
*Workout
Contest Size On (10p, 2c)
.
Myofusion (25p, 5c)
.
8 oz chicken thigh
1/2 c cottage cheese
.
12 oz prime rib
15 clams (butter & black bean sauce)
1 rosemary baked baby potato
bite of bread roll and instant mashed potato
large piece of strawberry pie
small brownie
2 diet sodas
1 gordon biersch dunkelweizen




kinda happy with myself since all the carbs were from:
bread, potato, mashed potato, strawberry pie, small brownie, 1 beer

[RyouBakua]

Monday - Week 9

thinking about taking a break from logging food so diligently
as yesterday has taught me that Im pretty good at avoiding carbs

ill probably be shifting into maintenence mode soon
as i need to up my workouts and cardio another notch


thanks again to everyone thats been following this
post or PM me anytime
(ill update soon with more pics as per your requests)



8 oz meat (pork/steak)
pickled turnip
cytolean
.
8 oz meat (pork/steak)
pickled turnip
.
4 oz pork
pickled turnip
.
2" ham & cheese wrap
.
3" roast beef sub
.
cocoa almonds
.
3 oz pork
1/2 c cottage cheese
pickled turnip
.




NOTE: and since a lot of sups dont work for me, I ordered some Reset AD

[wakingmalice]

going that low in calories that quickly is going to stall out your metabolism REAL fast...


i'd recommend starting higher, if endo, keep protein at 1.5x LBM, fats at around .25x, and carbs around .5x. mess with your cals and get them around 3 grand for a week, start the next week with only 1 refeed a week and hit around 2600 cals on reg days and 3000 on refeed day, then lower every week linearly. add a second refeed if you start to stall out, don't go below 10x lbm in cals.

[wakingmalice]

oh, and have whatever sources of food you want. period. if you wanna have 20 shakes, go for it. make sure you get your micronutrients through some other means then.


actually, recent studies show liquifying of food is more thermogenic than whole food...

[RyouBakua]

if endo, keep protein at 1.5x LBM, fats at around .25x, and carbs around .5x. mess with your cals and get them around 3 grand for a week,

Im 235 havent had my BF done in a long time
Lets say I have 200 LBM


protein: 300
fats: 50
carbs: 100


calories is 2050
(which is around what im taking in)


I dont know about 3000 because I think I bulk at that

[RyouBakua]

Tuesday

Chest Day


2 Stacker
.
1/2 Diet Turbo Tea
*Workout
.
Dark Matter
.
4 oz pork
1/4 c cottage cheese
pickled turnip
small mango
.
green salad w ranch
4 oz pork
1/4 c cottage cheese
pickled turnip
.
myofusion (25p)
.
ham sandwich (2 pc bread)
.
cocoa almonds
.
myofusion (50p)
.
1/2 c white rice, chicken, cottage cheese




carbs today from 1 mango, pickled turnips, 2 pc bread, white rice

[RyouBakua]

Wednesday

on low-energy
general errands




4 oz chicken, 2 eggs, 1/2 c brown rice
.
6 oz fish, 4 oz chicken, 1/2 c brown rice
.
myo (25p)
.
Cytolean
ham sandwich (1 pc bread)
.
cocoa almonds
.
myo (50p)
.
4 oz chicken, cottage cheese, PB/Jelly Toast (1 pc bread)
.




carbs from 1 c brown rice, 2 pc bread, jelly

[RyouBakua]

Thursday.....

still tired

Shoulder Day:
Smith Press
Hammer Press
Side Laterals
Rear Flye



.
Anabolic Pump
.
Dark Matter (12p, 48c)
.
8 oz chicken
1 c brown rice
daikon
.
myo (50p)
.
ham sandwich (1 bread)
.
cocoa almonds
.
myo (50p)
.
4 oz chicken, cottage cheese, daikon




carbs from 1 c brown rice, 1 pc bread and waxy maize shake




i also promised some of you guys a picture so here you go

from a week ago. my guess is around 20% bf

[determined4000]

So 8lbs in 6 weeks or so? Sounds like a good rate.
What's your goal?