[quote]pwr_speed_size wrote:
Hey man, good work. Do you mind sharing your macros and what a sample day of eating w/ timing of meals looks like? I like your IIFYM with emphasis on lots of good food approach! [/quote]
Sure thing man! I’ve got a baseball game this afternoon and gotta get to batting practice in a bit, I’ll write a post on my diet tonight. Thanks for checking my thread!
Looking super lean for 10 weeks out!
Gotta ask about the Jordan jersey, is that yours from when you were a toddler?
[quote]timmcbride00 wrote:
Gotta ask about the Jordan jersey, is that yours from when you were a toddler?[/quote]
Yes it is, I lived in Illinois the first 8 years of my life and have always kept that jersey!
[quote]pwr_speed_size wrote:
Hey man, good work. Do you mind sharing your macros and what a sample day of eating w/ timing of meals looks like? I like your IIFYM with emphasis on lots of good food approach! [/quote]
My current macros on low days are 330 carbs, 70 fat, and 250 protein. I typically eat anywhere from 4 to 6 meals a day, just depending on my schedule. I would say 5 is the norm. I usually keep the first 3 or 4 meals of the day consistent for a whole week just for ease of planning/grocery shopping, and will come up with something fun to fit in for my last meal of the day depending on what I have remaining for macros. I’ll go ahead and lay out what my low days have looked like as of late.
4:45 wake up, 10 g bcaa
5:15 breakfast: lately I’ve been on an Eggo waffle kick. 3 Eggo low fat nutri grain waffles(exactly the same macros as 1/2 cup oats)topped with Walden Farms syrup and 1 tbsp of natural pb, 184 g of egg whites, 1 serving low sugar ketchup.
10:00 pre workout meal: 3 or 4 rice cakes (depending on amount of carbs in various flavors) topped with 1 tbsp natural pb, 30 g whey protein.
11:00 train: 15 g bcaa, 5 g creatine monohydrate, and sometimes 20 g carbs from Gatorade powder. Lately I haven’t been doing the Gatorade though, as it just isn’t worth it to me…I’d rather chew my carbs at this point in prep.
12:45 post workout meal: 4 oz. chicken breast seasoned with taco seasoning, 2 low fat whole wheat tortillas, 2 tbsp salsa, 2 tbsp low fat sour cream, 1 serving fat free shredded cheese. These are delicious!
6:00 dinner: 230 g egg whites, slice of fat free swiss cheese, 255 g shredded hashbrowns, serving low sugar ketchup. These are very high volume and filling for relatively few carbs (usually ends up being about 35 g carbs)
10:00 This is where I get creative to keep monotony from setting in. I try to save a pretty significant chunk of my macros for this meal. Lately it’s looked something like: 2 junior size hamburger buns (32 g carbs total), 8 oz. 93/7 ground beef, 2 slices fat free cheese, serving of greens, and 85 g hashbrowns.
Followed by dessert :). I’ve been on a low fat ice cream kick lately. Edy’s makes some absolutely delicious flavors that are extremely macro friendly. Their low fat red velvet cake is possibly the best ice cream I’ve ever eaten at home, and is 19 c, 2.5 f, and 3 p per serving. I’m usually able to have 3 servings of it with a serving of pb2 powdered peanut butter stirred in.
Thanks for that man, looks solid. I like your schedule too. I’m in law school, so I’m all about that 5am workout lol. Keep killing it man
[quote]pwr_speed_size wrote:
Thanks for that man, looks solid. I like your schedule too. I’m in law school, so I’m all about that 5am workout lol. Keep killing it man [/quote]
No problem man, and thanks for the kind words! Yeah I start training clients at 6 every morning, sleep hasn’t been optimal lately but gotta get everything done
I hit a rep pr on squat yesterday, 315x8. Nothing special, but happy to be making progress still now that I’m more than halfway through prep. My previous best at 315 was 6 reps
Looking lean brother. Keep it up. Just caught myself up on this thread.
How much lower ab work do you do? Just curious as for constructive criticism you seem to be lacking mid to lower ab development.
[quote]Bauber wrote:
Looking lean brother. Keep it up. Just caught myself up on this thread.
How much lower ab work do you do? Just curious as for constructive criticism you seem to be lacking mid to lower ab development.[/quote]
I’m starting to have the same concern about my lower an development, I think i focused too much on upper ab movements this offseason and not enough leg raises, etc. I still have a decent amount of fat that I can pinch on my lower ab area though that doesn’t really show in the pictures, so I’m hoping after I tighten up a bit more there will be more cuts there. Thanks for stopping in Bauber
9 weeks out
I hit a slightly new prep low yesterday, 179.2 lbs. Brian is having me stick with the same macros for another week, as he doesn’t want to push too hard at this point. So still 330 c, 70 f, 250 p on low days. Refeeds at 550 c, 60 f, 230 p.
Back relaxed. I’m definitely starting to feel small, but better conditioning and color will hopefully be a good look for me in physique on stage
Legs looking lean and mean dude
I love the illusion of bodybuilding. 14 pounds makes for quite the impressive transformation.
Nice squat PR btw.
I bet the lower ab issue is more about bodyfat than lack of targeting that area with lower ab exercises. Just be patient.
[quote]GrizzlyBerg wrote:
Legs looking lean and mean dude[/quote]
Thanks man! I was pretty shocked by the separation in my quads when I saw the pictures this morning, definitely need more size/sweep in the future though
[quote]timmcbride00 wrote:
I love the illusion of bodybuilding. 14 pounds makes for quite the impressive transformation.
Nice squat PR btw.
I bet the lower ab issue is more about bodyfat than lack of targeting that area with lower ab exercises. Just be patient.[/quote]
Thanks Tim, and yep you’re right about bb’ing being an illusion! I think you’re right about body fat being the ab issue, as I can feel my abs are thick enough under the remaining fat to show more prominently in a few weeks
What are you doing for cardio at this point?
2 HIIT sessions per week, 7 intervals of :30 on, :90 off followed by 15 min cool down. I do the intervals on the bike and the cool down on the treadmill at an incline. I think the bike sprints might be improving my quads a bit, like what Grind experienced during his prep
[quote]pwolves17 wrote:
2 HIIT sessions per week, 7 intervals of :30 on, :90 off followed by 15 min cool down. I do the intervals on the bike and the cool down on the treadmill at an incline. I think the bike sprints might be improving my quads a bit, like what Grind experienced during his prep[/quote]
Very similar to what I am doing (15 x 15 on 30 off). Yeah the bike sprints deff give my legs a pumped feeling (different then cardio on a treadmill or outside). I am assuming you are experiencing the same thing.