akalkman’s BodyBlog

So I decided that I want to be cut for summer so I decided to go back on my diet and incorporate a little cardio. I’m giving myself 4 weeks. We’ll see what happens.

Keto Diet

Food                            Calories    Protein    Carbs    Fat

8:00am
½ protein shake             120             24           3          1

8:15am
45min low intensity cardio

9:00am
½ protein shake             120             24           3          1

9:15am
Chicken breast               110            23            0          2
3 Eggs                            210            18            3         15

10:00am
Almonds                        160             6             6          14

12:00pm
Chicken breast               110            23            0          2
Vegetables                       60             2            10         0
Peanut butter                  210            8              6         16

2:00pm
Protein shake                 180            46            0          0

3:30pm
45min lift
30min HIIT

5:00pm
Protein shake                 180            46             0         0

6:00pm
Chicken breast               110            23             0         2
Fish                                270            30             0        17

10:00pm
Casein protein                240            48             8         2
Flax oil                           120             0              0        14

Total                             2,200          321           39       86

8:00am
Half protein shake
2 BCAA pills

8:30am
45min stair master

9:15am
Chicken breast
Half protein shake
Multi Vitamin
2 Omega 3-6-9 pills

10:00am
Almonds
Egg whites

12:00am
Chicken breast
Vegetables
2 Omega 3-6-9pills

2:00pm
Full protein shake
Tablespoon natural peanut butter

3:15pm
Pre-workout
White Flood
Green Mag.

4:00pm
45min lift
45min eliptical

5:30pm
Full protein shake

6:00pm
Chicken breast
Vegetables
2 Omega 3-6-9 pills

8:00pm
Cottage cheese

10:00pm
Full casein protein shake
Tablespoon flax oil

Calories 2,095  Protein 318  Carbs 58  Fat 62

Okay, so I lied. This will be my final diet. I’ve just about eliminated all carbs from my diet an hope that will jump start my body into burning more fat. I’m surviving on protein and fats. I believe they call this a keto diet. This is what I got:

8:00am
Half protein shake
2 BCAA pills

8:30am
45min stair master

9:15am
Chicken breast
Half protein shake
Multi Vitamin
2 Omega 3-6-9 pills

10:00am
Almonds
Egg whites

12:00am
Chicken breast
Vegetables
2 Omega 3-6-9pills

2:00pm
Full protein shake
Tablespoon natural peanut butter

3:15pm
Pre-workout
White Flood
Green Mag.

4:00pm
45min lift
45min eliptical

5:30pm
Full protein shake

6:00pm
Chicken breast
Vegetables
2 Omega 3-6-9 pills

8:00pm
Cottage cheese

10:00pm
Full casein protein shake

Calories 2,000  Protein 314  Carbs 68  Fat 46

Okay so I have a few weeks left and still a decent amount of fat to lose so here is my final diet and training schedule.

8:00am
Half protein shake
2 BCAA pills

8:30am
45min stair master

9:15am
Half cup oats
Half protein shake
Multi Vitamin
2 Omega 3-6-9 pills

10:00am
Almonds
Egg whites

12:00am
Chicken breast
Vegetables
2 Omega 3-6-9pills

2:00pm
Full protein shake
Tablespoon natural peanut butter

3:15pm
Pre-workout
White Flood
Green Mag.

4:00pm
45min lift
45min eliptical

5:30pm
Full protein shake

6:00pm
Chicken breast
Vegetables
2 Omega 3-6-9 pills

8:00pm
Cottage cheese

10:00pm
Full casein protein shake

Calories 2040  Protein 296  Carbs 95  Fat 47

Okay, so I started cycling my carbs throughout the week with 4 different diets with different amounts of carbs in each depending on how intense of a lifting day I have. Wed. is my cheat day so significantly higher carb intake than any of the 4 diets call for but Sat. is my day off from lifting so almost no carb intake. Here is my day 2 diet which is a moderate intense lifting day.

Diet                Calories   Fat   Carbs   Protein

7:00am
Pre workout     81            0          0         20
2g BCAA pills
35min low intensity cardio

7:35am
Shake               240          2         6         48

8:00am
Egg Whites      120          0         4         24
Oatmeal           150          3        27         5

10:00am
Almonds         160          14         6          6

12:00pm
Chicken           110         2.5        0         23
Green Veg.      60            0         10         2
Sweet Potato   100          0         23         2

2:00pm
Turkey             60            2          3          9

4:00pm
Shake               120          1         3         24

4:45pm
5g BCAA 5g Creatine

5:15pm
50min lift

6:15pm
Shake              240          2           6         48

6:45pm
Chicken          110          2.5        0          23
Green Veg.      60            0         10         2

10:00pm
Cottage           120           0         7.5        19

11:00pm
Casein Shake 240            2          8          48

Total              1971         31        113       303

Diet                Calories   Fat   Carbs   Protein

7:00am
Shake               240          2         6         48

8:00am
Egg Whites      120          0         4         24
Oatmeal           150          3        27         5

10:00am
Almonds         160          14         6          6

11:30am
35min low intensity cardio

12:15pm
Chicken           110         2.5        0         23
Green Veg.      60            0         10         2
Sweet Potato   100          0         23         2

2:00pm
2g BCAA pills

3:00pm
Turkey             60            2          3          9

4:30pm
Pre workout     81            0          0         20

5:15pm
50min lift

6:15pm
Shake              240          2           6         48
Banana           100           0         27         1

6:45pm
Chicken          110          2.5        0          23
Green Veg.      60            0         10         2

8:00pm
Almonds         160          14         6          6

9:00pm
5g BCAA 5g Creatine

10:00pm
Cottage           120           0         7.5        19

11:00pm
Casein Shake 240            2          8          48

Total              2111         44        143       286

Okay, now that I am done with school I can really concentrate on dieting and lifting. Here is my hour by hour diet. Understand that I’m attempting to loose about 25 pounds from 195ish to get down to about 170ish and be around 6 - 7 percent body fat.

8am:

Cup of oatmeal

Cup of egg whites

10am:

50g Whey protein shake

11:30am:

35min low intensity cardio

12:30pm:

Chicken breast

Green vegetable

Sweet potato

2pm:

Two 1000mg BCAA capsules

3pm:

Almonds

4:30pm:

Preworkout drink (Right now I’m on NO Shotgun. Not a huge fan, but the 20g of protein is nice)

5pm:

50min lift

6pm:

50g whey protein shake

banana

7pm:

Chicken or Turkey breast

Green vegetable

8:30pm:

5g BCAA 5g Creatine

9:30pm:

Cottage cheese

10:30pm:

50g casein protein shake

So I’m 14 weeks out from an amateur bodybuilding competition that I plan on doing and I started dieting today. I’m currently weighing in at 195 pounds and would like to get down to at least 170 if not a little leaner. This is my visioned diet.

Cardio 35min low intensity

Breakfast:
Oatmeal

Snack:
Protein Shake

Lunch:
Chicken breast
Broccoli
Sweet potato or Brown rice

Snack:
Turkey breast or Almonds

Snack:
Protein shake

Lift weights 1 hour

Snack:
Protein shake

Dinner:
Chicken or Fish
Green vegetable

Bedtime snack:
Casein protein shake

I’ll be eating small meals just about every 2 hours. My protein will be optimum nutrition’s gold standard whey. I’ll also be supplementing BCAA pills between meals and I might go back on N.O. Xplode for a pre workout energy boost.

What I would like to know is there anything that you see that should be taken out of the diet or included in the diet. Please let me know.