Been way too casual with my diet lately so as winter is nearing it's end (at least in the south) it's time to dial in. I'll post my weekly diet plan ITT, full breakdown of meals and macros. We're doing a 12-week cut with the goal of getting to single digit bodyfat. 12 weeks would put an end date at April 19th but if I can reach single digits sooner that's also great.

I'll dexa scan once I feel like I'm getting closer to being single digits. Not gonna bother dexa scanning right now cause I'm fat as fuark and I don't really care to know the starting point percent.... but probably like 15-17% if I had to guess and I like to be lean so das not it mane.

Week 1 starts Monday Jan 26th. Here's the plan this week:

MEAL 1
6 oz of chicken breast
100g of broccoli
200g of roasted golden potatoes

Macros: 540 cals, 64 protein, 6 fat, 68 carbs


MEAL 2
3 Large eggs

Macros: 210 cals, 18 protein, 15 fat, 0 carbs


MEAL 3
250g Greek yogurt
80g Oatmeal

Macros: 450 cals, 35 protein, 5 fat, 65 carbs


MEAL 4
112g Lean ground beef
1 Keto burger bun

Macros: 215 cals, 33 protein, 8 fats, 16 carbs


MEAL 5
80g Oatmeal

Macros: 300 cals, 12 protein, 5 fat, 54 carbs


MEAL 6
4 oz Salmon
100g Asparagus
100g Zucchini
1 Keto burger bun

Macros: 325 cals, 37 protein, 16 fat, 24 carbs


MEAL 7
Whey protein shake
1 Banana
150g Blueberries

Macros: 295 cals, 26 protein, 2.5 fats, 47 carbs


MEAL 8
2 Large eggs
61g Rice
40g Frozen peas and carrots

Macros: 410 cals, 19 protein, 10 fats, 72 carbs


Total Daily Macros: 2745 cals, 244 protein, 67.5 fat, 344 carbs




Don't expecting to drop too much on Week 1 with this many calories. Goal is to get back into a plan, settle in, and stick to it. Likely going to drop Meal 5 entirely heading into Week 2 but we will see.

Hey everyone, I’ve been thinking lately about stopping late-night eating and having my last meal about 4 hours before I go to bed.
For those of you who have tried it, did you notice any difference in sleep quality, digestion, energy levels, or even hunger during the day? Or did it just make you feel extra hungry at night? 😅
In general, do you think it’s actually worth it as a habit, or is it kind of overhyped?

so misc gets the chance for once to be helpfull
aware me on the equipment etc
imm turbo unawared,like sex meal prep is one thing i never done it before
like plastic bags,tappers,vacum sealers
wut to do misc

I’m going to start making orange Julius smoothies after my weight training workouts, with whey protein, an orange, and a tablespoon of vanilla extract!

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so

i use daily

Liposomal vit C 1gr per day for andioxidant

OptiZinc 50 mg + Cooper 0.3mg
boron 6 mg
D3 5k

for testo gainz


whey 2 scoops + creatine 5gr for gainz


magnesium 200mg + melatonine 3mg for sleep gainz

Some studies say it works, some say it isnt. But it is cheap.

You brahs take it esp since you lift, or just a waste of money?

My diet is burgers from McDonald’s or burger king no bun
Chicken nuggets with honey mustard
Sandwiches with eggs as bun
Milky tea
Big ass pizzas
Ramen
Energy drinks

I like to shop at 7-eleven at 2am…based

Time to fix some shit

Need to go back to basics

Will type more later


for now - goal is to eat 5 eggs for breakfast every morning

I have coffee and nothing else for breakfast too often. not healthy

Jacked Factory Creatine + Peptides - Creatine Monohydrate and PeptiStrong Peptides for Muscle Growth and Reduced Muscle Breakdown.

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