So I used to lift in highschool casually and just graduated college and have decided to pursue bodybuilding with strict discipline. Started lifting again after 2 and a half year hiatus in May 2010 with stats of
Height: 6’3
Weight: 235
Bench: 135
Deadlift :225
Squat: 185
I decided to choose Dr. Berardi’s get ripped diet because it was realistic in allowing at least 2000 calories and my body responds well to high fat/low carb diets so I’ve couple this diet with the principles outlined in Natural Bodybuilding by John Hansen.
My current numbers after 2 months of training are:
Weight: 228 pounds
Bench -195 x 10 Goal : 225 x 10
Squat -265 x 8 Goal : 315 x 10
Deadlift - 335 x 12 Goal : 405 x 10
My goal is to drop body-fat each week while still improving muscle strength until I have visible abs and a waist measurement of under 34 inches. I will then shift to a bulking diet.
Supplements used:
Green tea extract with 200 mg EGCG
Creatine monohydrate
EC stack (just starting)-for energy in absence of carbs and appetite suppression
Fish oil
Multivitamin
whey protein
I will post before and after pictures after 12 weeks or earlier if things get too extreme. I will not perform a refueling day as recommended by Dr. Berardi.
My diet:
Pre Breakfast
multivitamin
green tea tablet
Breakfast
3 whole jumbo eggs, 1 egg white 15 g fat, 30 g p 320 cal
2 oz baby carrots 2 g carbs, 20 cal
0.25 avocado 7.4 g fat, 1g p 4g c 81 Cal
0.25 bell pepper 1.4 g c , 6 Calories
1 cup green tea
1 cup water
3 fish oil 3 g fat, 27 calories
5 g creatine in water sipped for a 2 hour duration
35 g havarti cheese 11g fat, 9g p, 140 Cal
24 mg Ephedrine HCl with 200 mg Caffeine
Lunch
6 oz ground beef 27 g fat, 41 g p, 418 Cal
35 g Havarti 11g f, 9g p, 140 Cal
2 oz spinach 2g carb, 2 g protein 13 C
1 small tomato 5g C 20 Cal
1 small zucchini 4g C, 1 P, 20 Cal
0.5 red pepper 5 g C 20 Cal
0.25 avocado 7.4 g f, 1gp, 4g C 81 Cal
3 fish oil 3g f 27 Cal
1 cup water
1 tsp olive oil 40 cal 6g fat
5 g creat in 1L water sipped over 2-3 hour duration
Pre training 24mg E HCL 200 mg Caffeine
Post Training
Protein shake 45 g prot, 15 g C, 3 g f
Dinner
1.5 chicken breasts 36 g p, 3g f, 180 Cal
35 g Havarti 11g fat, 9g p, 140 Cal
1 tsp olive oil 40 cal 6g fat
3 fish oil 3g f 27 Cal
0.25 avocado 7.4 g f, 1gp, 4g C 81 Cal
2 oz/60g spinach 2g carb, 2 g protein 13 C
2 oz/60g broccoli 4g c, 2 g p, 20 Cal
2 oz/60g cauliflower 3.5 g c, 1g p, 20 Cal
2/3 cup green beans 5 g c, 1g p, 25 Cal
24 mg E HCL 200 mg Caffeine
2 cups water
Pre Bed
2 oz baby carrots 2 g carbs, 20 cal
0.25 pepper 1.4 g c , 6 Calories
2 whole jumbo eggs 16 g p 10g fat, 180 Cal
3 fish oil 3 g fat, 27 cal
2 cups water
Grand Total = 205 grams protein, 131.2 grams fat, 64.3 g carbs, ~2392 calories
This will be my diet every day for the next 12 weeks with no variation.
I calculated my basal metabolism at 2300 Kcal/day
I will not be performing any cardio and instead will reduce my rest time between sets.