Universal Nutrition Forum

Thought some people would like to look at this. I think its a good template to work towards during my 8-10 week diet.

WEek 1-3

1) oats and whey : 40 gr protein 75 gr carbs

2) Turkey w/broccoli +peanut butter
40 gr protein 20 gr fat

3) pre workout--> Brown rice + chicken
100 gr carbs 40 gr protein

4) pwo: 40gr protein shake +cereal for carbs
100 gr carbs + 40 gr protein

5) boiled eggs + some chicken
30 gr protein +15 gr fat

6) Steak or chicken + peanut butter
30 gr protein, 20 gr fat

220-240 gr protein 300 gr carbs, 60 gr fat

Cardio: 2 days when not training with weights and then cycling about the place
Heavy lifting week 1-3

Week 4

1) whey +oats

2) Chicken +broccoli

3) pre w/o : brown rice + chicken

4) pw/o : 40 gr protein + 75 gr carbs

5) peanut butter + chicken breast

6) eggs : 30 gr pro 20 gr fatt

200 gr carbs 220 gr pro 40 gr fat

Weights: 3 full body workouts
Minimal cardio because this type of training is like cardio

Week 5

Diet same as week 4

training 4 days + H.I.T cardio x 3 days

Week 6

15 rep sets + drop sets x 4 days training

cardio 2 x 30 mins monday wed, fri ( 30 in morn swimming) 30 in evening cycling or running

Carbs dropped to 150 gr (50 at breakfast p/wo and post w/o)

Week 7- no training whatsoever

Week 8

Taking out pre workout carbs and having 50 gr carbs at breakfast and p/wo

Cardio 1 hour x 4 days (split into 2 sessions)

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

cill wrote:

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

And you will need more than dieting and training to bring up your calves...and that something is puberty Cill

COME ON YOU FUCKING DICKHOLES WRITE SOMETHING LIKE ANABOLIC1 YOU ARE THE GREATEST AVATAR TO GRACE THIS FORUM AND SUCH LIKE

anabolic1 wrote:

cill wrote:

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

And you will need more than dieting and training to bring up your calves...and that something is puberty Cill

my calves are twice as large and thrice as vascular as yours . . . . i dont care what you say water man

cill wrote:

anabolic1 wrote:

cill wrote:

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

And you will need more than dieting and training to bring up your calves...and that something is puberty Cill

my calves are twice as large and thrice as vascular as yours . . . . i dont care what you say water man

Ill pulverize your roasted anus with dinner utensils and a bear trap.

anabolic1 wrote:

cill wrote:

anabolic1 wrote:

cill wrote:

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

And you will need more than dieting and training to bring up your calves...and that something is puberty Cill

my calves are twice as large and thrice as vascular as yours . . . . i dont care what you say water man

Ill pulverize your roasted anus with dinner utensils and a bear trap.

no . . . . . no you will not. u will sit at home like a good boy and hide behind your keyboard

Right so the diet has started now that exams are over thank god.

Now it is time for muscle worship for the next few months.

Today and yesterday were nicely clean and the diet is high enough carb as i train heavy for the next 3 weeks (4 day split, 2 day hard cardio but cycling every day)

1) oats with water/milk has to go bye bye for the next few months

-phd whey 1.5 scoops

2) long grain rice small portion with a rib eye steak. Was very yummy.

3) post workout- phd whey with rice

4) an inordinate amount of roast vegetables and a baked chicken breast with 2 slices of granary toast

5) ill have another steak with a small bit of peanut butter

6) phd whey 2 scoops and peanut butter

cill wrote:

YOU ARE A FAT WATERY BLIMP AND YOU WILL NEED MORE THAN TRAINING AND DIETING TO GET RID OF ALL THAT WATER AND ADIPOSE

FUCK YOU

I agree whole heartedly

(see what I did there?

)

Diets goin sweet although not according to template.

For these first three weeks i do 30 mins high intensity in the pool on 120 gr carbs. The rest of the days are 200-250 gr carbs.