I have been using a very consistent nutrition program for the past three months. I have gradually cut carbohydrates, lowering them every week until June 10th. My protein levels have remained constant throughout the entire process, and I slowly increased fats final two weeks when carbohydrates were lowered.
Here is what my daily meals consisted off, starting 12 weeks ago, so full carbohydrates -
1 cup Egg whites, 1 Scoop Gaspari Nutrition Myofusion Probiotic Series, Cinnamon Roll, 5 Pounds Cinnamon Roll, 1 cup oats
6-7 oz grilled chicken breast, 24 almonds
6-7 oz grilled chicken breast, 1 cup brown rice or 6 oz sweet potato
Afternoon Snack (pre-workout meal)-
6-7 oz grilled chicken, 1 cup brown rice or 6 oz sweet potato
1.5 scoops Gaspari Nutrition SuperPump MAX Fruit Punch Blast 40 Servings Pre Workout, 1 serving Con-Cret Concentrated Creatine 48 Servings, 1.27 Ounce Tub creatine.
1.5-2 scoops protein, 1 serving Gummy Bears or 1 Wonka Pixy Stix.
6-7 ounces meat or fish, 1 servings veggies.
My protein sources consisted of-
Grilled chicken breast, steak, Tilapia, Salmon, Eggs/whites, and whey protein.
My carbohydrate sources consisted of-
Whole grain oats, brown rice, sweet potato, and whole wheat wraps.
My fat sources came from-
Almonds, peanut butter, and guacamole.
After several weeks at those levels, I started dropping my carbohydrates. I would start using 3/4 cup per meal for a week or two, and then lower to 1/2 cup per meal, and repeat. I always made sure I was getting my carbs in for breakfast, and pre/post workouts. All my weights and measurements were POST cooked, except for oats.
I have incorporated 1-2 cheat meals per week, up until 3 weeks out. After June 10th I will be able to update this post, and post my final results of using this diet. My starting weight was 216, with roughyl 18% body fat.
Do you use a similar diet program, or have any questions or comments? Please let me know below! Thanks for reading.