This can get a little dicey with milk and yogurt
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Oh yeah, I just looked at the label, 1 cup 2% milk has 13g carbs. Okay, so dairy counts with carbs now. The rest still applies though.
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I eat two 12-16 ounce steaks almost everyday
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Well. Looks like im eating more steak! (If i can get it)
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August 30 W1D6 (Today will be strength)
I got some new tank tops to wear. I might wear them, but Iâm not sure yet.
My biceps seem a bit bigger, same with triceps. No complaints at all.
Todayâs assignments:
Work on chemistry project for a bit
Crochet more things to sell
Today I will test out the macronutrient percentages that I will use for Mass protocol. Iâl give myself 2750 Kcal to eat. 30% protein, 45% carbs, and 25% fat, or 201g protein, 310g carbs, 77.5g fat. I can use a new notebooks for this now.
Today will be good day I feel.
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Breakfast
2 eggs
1/4 cup shredded cheddar
3 cherry tomatos
5 mushrooms
1 cup 2% milk
----Total: 401 Kcal, 24g fat, 18g carbs, 29g protein
Should lower my fat intake a bit. Increase the carbs also.
Any suggestions for low-fat high-protein cheeses?
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Cottage cheese
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Oh good, we have that. Guess il be eating that more often now.
I think I have enough crochet stuff, so Im canceling the assignment for crocheting. If I decide I want to later, I can, but it wont be an assignment.
I must be a hypocrite.
So I got protein powder today. I guess that defeats my goal of being super all natural. Oh well. Il just use it at the end of the day if im running short on protein.
Creatine still I wont get from powders.
My excuse for protein powder is this; You can take nonfat dry milk, and thats pretty close to a protein powder in my opinion. No fat, mostly just protein with some of the sugars in the milk.
Its oatmeal cookies flavor. Yep, It tastes like it
2g sugar, the rest of the sweetness is sucralose. Yep⊠it tastes like it⊠I hate the taste of sucralose.
Will have to find another one possibly.
Lunch:
1 cup noodles
1 can tuna
1/3 cup granola (not protein type)
1/2 cup cottage cheese
----Total: 588 Kcal, 17g fat, 61g carbs, 48g protein
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Supper: (not to be confused with Dinner)\
1 burrito with Mexican rice, pulled chicken, black bean mango salsa, guacamole, and mozzarella cheese (got it from a Spanish place)
8 tortilla chips
----Total: 971 Kcal, 41g fat, 108g carbs, 41g protein
I have 611 Kcal, -10g fat left, 120g carbs, and 53g protein left. I can sacrifice carbs for protein, since Iâm not too concernced with either fat or carbs, as long as they are roughly in the right amount. Protein I have to get 200g.
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Workout (was before supper)
Bench:
95 x 8
115 x 5
125 x 5 x 5
Squat:
95 x 8
115 x 6
135 x 5
150 x 5 x 5
Pullups
5
5
5
5
5
Assistance:
10 behind the neck press w/ pvc pipe
10 dumbbel external shoulder rotations
15 Scapular pullups
15 rungs on monkey bars (3 x 5)
I have a framework for the rest of this year, 2026, 2027, and 2028.
Until Sometime in the beginning of 2028, I will just follow OMS (12 weeks, 12 weeks, 3 weeks), with base building in June. Then In 2028 I will start focusing a bit more on just mass, 6 weeks operator then 18-24 weeks of mass, or whatever will work to leave me a few months until October. Then I will get shredded (aim is maybe 8%-10% body fat). I want to be Superman for Halloween 2028. I want to wear a skintight compression shirt with the Superman logo, and not have to use fake muscles. Thatâs a goal for me.
Strength is #1, being Superman is #2, and very close to #1. Are there any suggestions on how I should go about doing this?
Iâm currently figuring out the scheduling to see how everything will work out. Iâl update when I have done that.
I will do these 12 weeks of Operator+Black, then a rest and Retest week,
then Mass for 12 weeks.
Then for 3 weeks I will do specificity (I think I will do this really, Im thinking I will focus on back, core, and triceps)
Then I will do a rest and Retest week, moving into Operator + Black #2.
Then I will take a rest week. Then I will start base building #2 on June 14th, which is 2 days after my birthday.
Base building ends August 15th. I will then do a Rest and Retest week for the first week of school (Iâm assuming), and then I will start with Mass #2.
Specificity #2 will end December 12th, my anti-birthday (or half birthday as some call it). I will take a rest and Retest week.
Then the next week is Christmas week, and having gone for a while, I will take it easy until the first full week of January. I think I would have earned it.
End of Mass #3 will be June 19th. I will then do a rest week, and then Base building again.
Operator #4 will be Aug 22nd. I will have my rest and Retest week, then mass, specificity, and then my rest and Retest week will be March 5th, 2028.
That gives me 7 months to focus on refining the Superman look. By then, I would have the framework of the âsculptureâ done, I would just be carving the details.
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Dinner:
5 oz of flounder
1/4 cup beans
1/8 cup sauekraut
2 hotdogs
----Total: 493 Kcal, 32g fat, 14g carbs, 46g protein
Days total: 2632 Kcal, 116g fat, 208g carbs, 185g protein
I need 15g protein, and have 118 Kcal left. I could have some Greek yogurt.
It looks like balancing the amount of fat I have will be difficult. I think in order to reach that goal (77.5g) I will be going âlow fatâ. I donât think it really matters that much though? The main important thing is getting all 200g protein in.
I think I will start eating with this diet in mind, will probably be good for me.
Im torn though. I know I shouldnât really care about gaining a little fat, but I donât want to gain any fat. It would just be dead weight. I have enough on me. Iâve looked the same the last month though so I think eating this way I am is working. And if I boost my protein up to 200g a day from 160g, less of it will be from carbs/fats.
So apparently the daily recommended intake of protein for a 2000 Kcal a day diet (which isnt even enough food to sustain a person??) is 50g⊠what? for who? a 4 year old? Whoever is in charge of that doesnât know anything. Thatâs why I donât read the percentages for anything really. They donât know anything.
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I decided to try the protein waffles we got. They looked like you toasted them a little too long, before you toast them. They look the same/slightly darker after. 1 waffle Is 110 Kcal and 6g protein. Wait⊠how is that high protein? That doesnât seem high. In the same amount of Kcal worth of chicken breast, your looking at about 25g.
Its not even much higher. 2 slices of whole wheat bread is similar in kcal and protein to the waffles.
Its a scam
I think before bed I will start drinking 1 cup of 2% milk with the oatmeal cookie flavored protein powder. It will be more nutritious. Maybe it will cancel out the sucralose aftertaste. Maybe it wont. I will find out tomorrow if I use it. I will only use it if I still need protein for the day to reach my protein amount. I will always have a MINIMUM of 200g protein. no less. If I have 190g so far, I will have my one scoop of protein powder, which will bring me to 220g protein.
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August 31 W1D7 Rest day
This next week Il be moving the weight up on my lifts.
My idea for my Halloween costume in 2028 is I will be Clark Kent, and I will have a Superman suit under it.
In school weâre not allowed to wear costumes. Thankfully, I wont be wearing a costume. I will just have a strange style choice for the day.
Todayâs assignments:
Clean the shower
Start reading book for English class.
I will track my macro and calories in my notebook today. Yesterday I slacked after breakfast, but I will just put it on now, and then do todayâs.
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Breakfast:
3 eggs
1/2 cup cottage cheese
1/2 cup granola
3 cherries
1 cup orange juice
----Total: 692 Kcal, 29g fat, 72g carbs, 38g protein
I might want to try getting some egg white from the store. The yolks have a majority of the fat I had. Il have 3 white per 1 yolk (Ideally)
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This really looks well fleshed out. Pretty much every comment I had was something you addressed in the final part of the post. I like that you included bridge weeks, and I think specificity will serve well as a break from Operator and Mass.
You just donât want to tank fats TOO low, especially at your age. Dietary fats are responsible for the production of important hormones like testosterone. I destroyed by hormonal health with a stupidly low fat diet before.
No one does. Thereâs a famous quote âeveryone wants to go to heaven but no one wants to dieâ. But being TOO lean can actually put us in a metabolic state where itâs HARDER to put on muscle. A body with some fat on it is a HEALTHY body, whereas a body that is stupidly lean is a body that is starving, and a starving body will do some wild things metabolically to protect itself, whereas a healthy body will be all on board putting on some muscle. As youâve proven to yourself: you KNOW how to lose fat. If you put any on in the pursuit of gaining muscle, youâll crush the fat loss phase.
Itâs the minimum amount required to avoid health complications. Itâs the issue with RDAs: theyâre there to keep you alive, NOT to thrive. The history of how they were determined is honestly pretty fascinating.
Just make sure youâre not adding fats from other places to remove egg yolks from your diet, because whole eggs may in fact be THE most nutritious food on the planet. Like, if you eat peanut butter but cut out yolks, thatâs not the best priorities. That said, Iâm a big fan of egg whites for a protein boost.
As you noted with the RDA thing, when you get more than 10% of your RDA from it, they can call it âhigh proteinâ. Itâs silly.
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Of course, When I say low-fat, I just mean it âpsychologicallyâ. If I am for no fat, I will end up having a low-fat diet. if I aim for low fat, I will aim for normal fat (Which will be the 77g in my case). If I aim for the goal, I will get too much fat. I know fat is essential for hormones, so I probably will veer towards the 80-90g range moreso than 77g.
Yeah, thatâs true. Yeah, I am able to lose fat. Iâve done it before. Thanks, that really cleared my mind up on it.
Yeah, I had read that before I think actually. Its not consistent among different things though because according to it Iâm nutrient deficient in most micros. Yet Ive been that way my whole life, and Im fine? Atleast I hope Im fine.
In that case I probably will keep 2 full eggs, and then add a bit of egg white. Not having peanut butter shouldnât be a problem, as Im not crazy about it.
They really should change that. They should start having the RDA as the amount you need to thrive. And make it 20% instead of 10%.
Its interesting really. When I was doing more bodybuilding style workouts and said I was focusing on strength, I wanted to increase my barbell overhead press. So I started with the bar, which I could lift maybe 3 times. So I practiced that until I oculd do it a few times, then added weight. But then it devolved into trying to get 8-12 reps, even though I wanted strength with it. And I wondered why i wasnt gettiing stronger.
It should have been obvious but i ignored it. Lower reps made me stronger, not higher reps. Thats why when I trained lower reps, I got stronger, but when I trained higher reps, I was barely gaining any strength.
Im glad im ACTUALLY focusing on strength now.
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Snack:
a few sweet potato chips
----Total: 75 Kcal, 5g fat, 8g carbs, 1g protein (0g animal protein)
I feel a little sick. This is NOT happening. I donât have time to be sick. What can I do to make it go away. I just have a sore throat but feel a stuffy nose isnât far. Salt water gargles are a no-go, they make me almost throw up. Should I stay in sunlight and walk/relax on hammock, or lay down inside to recover faster. I think sunlight would be best so Il relax on my hammock for now.
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