dialtone
Moderator
over the holidays i got pretty sloppy. which i don't really care about, but the problem is that it starts messing with my body. i start having terrible back, knee and hip pain when i reach a certain weight.
so, just like everyone else, i made a new years resolution to lose weight. but i did it a little differently than most people. i took what i have done over the past few years of dieting during cutting seasons and compressed it into a 4 week progressive diet. cardio was done at a moderate intensity (one that i could carry on a conversation while doing it), 6 days a week.
***i should say that this is an extremely advanced diet and not for those who are unfamiliar with the process or the physiological/psychological effects of such dieting.***
I am also on AAS (test c 750mg/wk, deca 500mg/wk), but this had no effect on my weight loss and should not be used with the intention of weight loss. enough bullshit, here's my diet:
Week 1 (cleaning things up/low carb)
30min am cardio
Meal 1
6 egg whites
2 whole eggs
1/4c 10 grain oatmeal
Meal 2
8 oz chicken
1 cup cooked quinoa
Meal 3
PWO
2 scoops protein/water
1/2c oatmeal
Meal 4
8oz chicken
1oz nuts
1c broccoli
Meal 5
8 oz beef
2tbsp peanut butter
1 cup spinach
Meal 6
6 egg whites
2 whole eggs
2 tbsp peanut butter
Week 2 (keto)
40min am cardio
Meal 1
6 egg whites
2 whole eggs
1 tbsp peanut butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp peanut butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp peanut butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp peanut butter
Week 3 (1pro/veg day (A), 1 keto day (B))
*Alternate every other day
50min am cardio
A Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
B Day (keto)
Meal 1
6 egg whites
2 whole eggs
1 tbsp almond butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp almond butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp almond butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp almond butter
**Repeat alternating days
Week 4 (2 pro/veg days (A), 1 keto day (B))
1hr am cardio
A1 Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
A2 Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
B Day (keto)
Meal 1
6 egg whites
2 whole eggs
1 tbsp almond butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp almond butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp almond butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp almond butter
**Repeat alternating days
I initially planned to run this diet 4 wks, but after 25 days I had gone from 217lbs 15%bf to 192lbs 9% bf (25 lbs)...i figured that was enough. I felt completely fine while on it. since it was only one month, i didnt have time to get drained.
I also had one cheat meal a wk in which i ate whatever the hell i wanted as long as i got it all in in under 2 hrs. When i got off, I just re-introduced healthy carbs again, basically going back to week 1's diet and doing cardio 3-4 times a wk, 30min pwo. i did not bounce back, but the carbs helped fill me out again. No loss in strength, change in mood, sleeping pattern, or libido were noted. and all of my body pains ceased to exist.
Supplements:
Multivitamin
4g fish oil/ed (not on pro/veg days)
there is your quick cutting diet for any of you who want to just clean things up a bit fast and don't mind a little sacrifice.
**3j - i didnt take the time to break down the macros and my bmr, you can do it if you get bored.
so, just like everyone else, i made a new years resolution to lose weight. but i did it a little differently than most people. i took what i have done over the past few years of dieting during cutting seasons and compressed it into a 4 week progressive diet. cardio was done at a moderate intensity (one that i could carry on a conversation while doing it), 6 days a week.
***i should say that this is an extremely advanced diet and not for those who are unfamiliar with the process or the physiological/psychological effects of such dieting.***
I am also on AAS (test c 750mg/wk, deca 500mg/wk), but this had no effect on my weight loss and should not be used with the intention of weight loss. enough bullshit, here's my diet:
Week 1 (cleaning things up/low carb)
30min am cardio
Meal 1
6 egg whites
2 whole eggs
1/4c 10 grain oatmeal
Meal 2
8 oz chicken
1 cup cooked quinoa
Meal 3
PWO
2 scoops protein/water
1/2c oatmeal
Meal 4
8oz chicken
1oz nuts
1c broccoli
Meal 5
8 oz beef
2tbsp peanut butter
1 cup spinach
Meal 6
6 egg whites
2 whole eggs
2 tbsp peanut butter
Week 2 (keto)
40min am cardio
Meal 1
6 egg whites
2 whole eggs
1 tbsp peanut butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp peanut butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp peanut butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp peanut butter
Week 3 (1pro/veg day (A), 1 keto day (B))
*Alternate every other day
50min am cardio
A Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
B Day (keto)
Meal 1
6 egg whites
2 whole eggs
1 tbsp almond butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp almond butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp almond butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp almond butter
**Repeat alternating days
Week 4 (2 pro/veg days (A), 1 keto day (B))
1hr am cardio
A1 Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
A2 Day (pro/veg)
Meal 1
10 egg whites
1c spinach/onions
Meal 2
8oz chicken
1c broccoli
Meal 3
2 scoops protein/water
Meal 4
10 egg whites
1c spinach/onions
Meal 5
8oz chicken
1c broccoli
Meal 6
8oz chicken
1c broccoli
B Day (keto)
Meal 1
6 egg whites
2 whole eggs
1 tbsp almond butter
1c spinach/onions
Meal 2
8 oz chicken
1 oz. nuts
1c broccoli
Meal 3
8 oz. beef
1 tbsp almond butter
1c spinach
Meal 4
2 scoops protein/water
2 tbsp almond butter
Meal 5
8 oz. chicken
1 oz. nuts
1c broccoli
Meal 6
6 egg whites
2 whole eggs
1 tbsp almond butter
**Repeat alternating days
I initially planned to run this diet 4 wks, but after 25 days I had gone from 217lbs 15%bf to 192lbs 9% bf (25 lbs)...i figured that was enough. I felt completely fine while on it. since it was only one month, i didnt have time to get drained.
I also had one cheat meal a wk in which i ate whatever the hell i wanted as long as i got it all in in under 2 hrs. When i got off, I just re-introduced healthy carbs again, basically going back to week 1's diet and doing cardio 3-4 times a wk, 30min pwo. i did not bounce back, but the carbs helped fill me out again. No loss in strength, change in mood, sleeping pattern, or libido were noted. and all of my body pains ceased to exist.
Supplements:
Multivitamin
4g fish oil/ed (not on pro/veg days)
there is your quick cutting diet for any of you who want to just clean things up a bit fast and don't mind a little sacrifice.
**3j - i didnt take the time to break down the macros and my bmr, you can do it if you get bored.
Last edited:
