Bros in my last post I laid out the full cycle plan but didn’t have a lot of time to include my diet program so well here it is. I’m still figuring out my next routine and I will put it all here on thai loge when i finalize it for now I’m still rocking my old routine.
You bros know diet is everything when it comes to getting lean and keeping muscle. You can seriously run all the gear in the world but if your diet is off you aint gonna see all of the results you want out of the gear.
My diet is set up to help me burn some fat and gain some muscle making sure I’m eating enough to fuel my training properly. Basics here I’m just sticking to high protein, moderate carbs, and fats from clean sources.
Macros for This First Phase
Calories: ~3,300 kcal/day (will adjust based on progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days and lower on rest days)
Fats: 75-90g/day
Here is one of my meal day plans:
Morning (Fasted before cardio – hydration and fat burning)
Electrolytes + 1L water
HGH 3 IU
Collagen peptides + 5g glutamine
Meal 1 : First Meal (Protein + fats, no carbs yet)
8oz lean steak
3 whole eggs
½ avocado
Spinach and mushrooms sautéed in olive oil
Black coffee or green tea (great for my metabolism without spiking my insulin)
Meal 2 before my workout (moderate carb and high protein)
8oz chicken breast or 90% lean ground beef
1 cup brown rice or 8oz sweet potato
1 tablespoon olive oil or ½ avocado
12oz Whey protein shake in whole milk
Meal 3 – Post-Workout
8oz lean steak or 6oz grilled chicken
1.5 cups cooked white rice or 2 slices sourdough bread
½ cup pineapple or banana
Meal 4 – Evening
8oz salmon or 96% lean ground beef
1.5 cups steamed broccoli
1 tablespoon olive oil or ½ avocado
Meal 5 – Nighttime
1 cup cottage cheese
1 scoop casein protein in whole milk
1 tablespoon natural almond butter
I do add a whey protein shake or two extra on top of these meals on days that I’m feeling depleted.
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