akalkman’s BodyBlog

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