Blog Entry
Sample diet:
Breakfast, shake with pb and oats 500 cals
Lunch, chicken or tuna veggies, or a sandwich 500 cals
mid afternoon, chicken veggies 500 cals
supper same as breakfast, cause this is after my workout, gets protein in me quick
bedtime cottage cheese and pb. 500 cals
this comes to around 2500 cals, this would be my cutting diet, for bulking i keep the same foods just more of them and peak to around 4500 cals a day. But i slowly increase them every week. I switch up the foods every few days, just to keep me sane. And i have re feed days, every 3-4 days while bulking and 6-7 days while cutting. These refeeds help me keep my size and strength.
My split:
Mondays: Chest and bis, 2 workouts, chest at noon and bis at night
Tues: quads and abs
weds: hammys and lower back
thurs: shoulders and tris, 2 workouts, noon and evening
friday: grip work and abs
sat: upper back and calves
Sunday: rest sometimes cardio
This is my split for bulking, the only changes i make for cutting is higher reps like 12-15 instead of 8-10. And i do cardio 4 to 5 times per week instead of one or 2 sessions. Exercises change everyday. I rarely do the same workout 2 weeks in a row.
February 26, 2007 at 10:03 am
Looking jacked. Honestly if you can tell me what workouts your doing to look like that you would be a saint. Keep up the good work.
March 15, 2007 at 3:05 am
I would love to know what your motivation is considering the amount of dedication you are having for your body. If it’s to look good, and be ripped… then I can see the motivation, lol. Seriously though…. after lookin through your profile, I’m so motivated ( I have a hard time staying motivated sometimes, so if you have any advice, I’d love to hear it!) But yea, you dont need me or anyone else to tell you your doing an awesome job… keep up the great work bro.
June 19, 2007 at 1:25 pm
nice work keep it up, great job on the diet, how much pb are you eating? I dont think im eating enough pb i just do like a table spoon i know it should be more let me know how much you use that would be great. thanks keep it up
September 19, 2008 at 7:13 am
How do you get 500 cal. from cottage cheese and PB?
September 19, 2008 at 9:29 am
its a massive bowl with lots of pb….
October 3, 2008 at 12:28 am
you are amazing!!!! where you got all the time ???
April 3, 2009 at 10:28 am
Im stealing your diet brotha’ and your splits
thanx for posting it
April 3, 2009 at 10:44 am
np, ive used it multple times with great success!