|
17.5%(slight up) 29.375" 60.2% water
protein 95g (bulk 56-150g, cut 150-180g)
fat 62g (min 37.5g) carb 102g (min 75g)
H20 8cups (2/3 bw=100oz<13cups)
Sat Rest 1322 (Train 1800, Avg 1600)
HS Pushup Press 3x2, 1/2 HS Pushup 10
Doorway HS 60s, HS kickup 10,
Lsit tuck 12s, jump rope 140, pushup 18,
Basement HS 15s
woke up 10am (6hr), broke fast 3pm (19hr)
start fast: 8pm, go to bed: 12:30am
currently taking
Vitamin C 1.25-2.5g, Vitamin D 2000IU, GSE 250mg (reduces inflammation from free radicals in the brain linked to ADHD), Multivitamin, Pteristilbene
need to refill Zinc
considering
Creatine 5g (retains water in muscle, restores ATP, protects neurons, improves memory in vegetarians, would need 500lb cranberries, but creapure is vegan), L-Citrulline, EAA or whey, BurnXT (thermogenic fat burner), Calcium 500-750mg (increases fat excretion, boosts testosterone), Fish oil 2g epa 1.5g dha (currently eating 1 can sardines with 300mg Calcium RDV 35%, D 44%, B-12 136%, Iron 15%, B6 10%, magn 9%)
Photo prep: do not deplete water or sodium! 2hrs before photo have high sodium meal.
Glycogen can be raised to 3.5-4%muscle instead of the normal 1.5-2% with 2-3days carb reloading (food) after 2-3days carb depletion (training).
150lb is 68kg (54kg lbm 20%f, 61kg 10%f)
and TBSM for men is about 50% of lbm, so my TBSM is 27.5kg-30kg, glycogen restore max is 1kg @3.5% (1.2kg if glycogen @4% of muscle)
1kg of carbs reloaded in 3 days is 333g/day
Training full body (8-12rep chest, lats, delta, bic, tri, abs, NO legs cause they need 7 days rest 1 set, 3-4x (to exhaustion <3 min rest, preferably 1-1.5)
Drink 20.6cups H20 daily
6/27 Sat BBSquat 105lbx5, DBSquat 10lbx10
Got 8 cups H20, 62f 102c 95p, 1322C
6/28 Sun deplete carbs (60-80) 1st
(Training)+sodium
6/29 Mon deplete carbs (20-60g) 2nd
(Training)+sodium
6/30 Tue deplete carbs to 0 3rd
(Training)+sodium
Add High Glycemic Carbs (glucose, white bread, rice, potatoes, bananas, etc) 1st 24hr
7/1 Wed add carbs 1st (No Training)+sodium
Reduce to 15.6cups daily and Add Low Glycemic Carbs after 1st 24hr reload)
7/2 Thu add carbs 2nd (No Training)
Reduce to 10.3cups daily
7/3 Fri add carbs 3rd (No Training)
Stop drinking water 8-10hr before show
7/4 Sat END sodium meal 2hr before show
|
147.8 lb
Lost so far: 2.2 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 27 June 2020:
|
1322 kcal
|
Fat: 61.68g | Prot: 95.14g | Carb: 102.09g.
Breakfast: 365 everyday value wildflower amber honey, Tone's Cayenne Pepper, Brunswick Sardines in Olive Oil, Peach, Midnight Beauty Black Seedless Grapes, Earth Grown Quinoa Crunch Veggie Burger, Pineapple , Irishmoss Seaweed , Trader Joe's Dry Roasted & Salted Pistachios, Trader Joe's Almond Beverage, Riceless Vegan Protein, Elevation Cookie Dough Protein Nutrition Bar, Wyman's Fresh Frozen Wild Blueberries, Riceless Vegan Protein, Trader Joe's Almond Beverage, Water, Trader Joe's Brown Cage Free Eggs (Large). more...
|
losing 1.4 lb a week
|