Just over 8 months ago I had a serious injury which left me in a position not to train or work. I was at the time 200lbs and around 12% bf I am now around 231lbs sitting at roughly 25-30% bf. How this happened was due to the fact that I sat in all day recovering eating unhealthy.
Now what I impose is a diet that I've set up, just want advice so don't go on and say hire 3J or any other diet gurus. I've used 3J and I've used lazarangelov too.
So my TDEE at the moment if I've calculated it right is around 2630.
I'm going to follow the following diet.
Day 1 will be: 2940.5 kcals
Day 2 will be: 1836.8 kcals
Day 3 will be 1333.3 kcals
They will be followed day after day so day 1 then day 2 then day 3 then back to day 1 ect.
This is just for two weeks.
Then after two weeks I will drop day 1 and continue with day 2 and day 3.
Then after the first month I will drop day 2 and continue with day 1 and day 3.
The proposed diet:
Day 1:
Meal one
120 g oats
2 wholes eggs 3 egg whites
Meal 2
150g quinoa
120g chicken fillet
Meal 3
150 Quinoa
150g chicken fillet
Meal 4
50g raw hazelnuts
30g whey protein
Meal 5
150g chicken fillet
Salad
Meal 6
200g cottage cheese
100g broccoli
Day 2
Meal 1
Freshly squeezed grapefruit
2 whole eggs 3 egg whites
Meal 2
120g salmon
30g tuna
150g boiled potatoes
Meal 3
120g salmon
200g boiled potatoes
Meal 4
90g raw hazelnuts
30g protein
Meal 5
Salad
150g chicken fillet
Meal 6
100g chicken fillet
100g broccoli
Day 3:
Meal 1
Freshly squeezed grapefruit
2 whole eggs and 3 egg whites
Meal 2
150g chicken fillet
Salad
Meal 3
120g salmon
Salad
Meal 4
150g salmon
Salad
Meal 5
150 chicken fillet
Salad
Meal 6
200g cottage cheese
100g broccoli
A few questions regarding salt and sauces can these be used in moderation?
What is the beat alternative to quinoa I hat that stuff.
My goal is to be Aesthetic as possible.
My training split is morning cardio 45 mins 6 days a week or 5.
Weight training 5 times a week.
Hit me with critique
Now what I impose is a diet that I've set up, just want advice so don't go on and say hire 3J or any other diet gurus. I've used 3J and I've used lazarangelov too.
So my TDEE at the moment if I've calculated it right is around 2630.
I'm going to follow the following diet.
Day 1 will be: 2940.5 kcals
Day 2 will be: 1836.8 kcals
Day 3 will be 1333.3 kcals
They will be followed day after day so day 1 then day 2 then day 3 then back to day 1 ect.
This is just for two weeks.
Then after two weeks I will drop day 1 and continue with day 2 and day 3.
Then after the first month I will drop day 2 and continue with day 1 and day 3.
The proposed diet:
Day 1:
Meal one
120 g oats
2 wholes eggs 3 egg whites
Meal 2
150g quinoa
120g chicken fillet
Meal 3
150 Quinoa
150g chicken fillet
Meal 4
50g raw hazelnuts
30g whey protein
Meal 5
150g chicken fillet
Salad
Meal 6
200g cottage cheese
100g broccoli
Day 2
Meal 1
Freshly squeezed grapefruit
2 whole eggs 3 egg whites
Meal 2
120g salmon
30g tuna
150g boiled potatoes
Meal 3
120g salmon
200g boiled potatoes
Meal 4
90g raw hazelnuts
30g protein
Meal 5
Salad
150g chicken fillet
Meal 6
100g chicken fillet
100g broccoli
Day 3:
Meal 1
Freshly squeezed grapefruit
2 whole eggs and 3 egg whites
Meal 2
150g chicken fillet
Salad
Meal 3
120g salmon
Salad
Meal 4
150g salmon
Salad
Meal 5
150 chicken fillet
Salad
Meal 6
200g cottage cheese
100g broccoli
A few questions regarding salt and sauces can these be used in moderation?
What is the beat alternative to quinoa I hat that stuff.
My goal is to be Aesthetic as possible.
My training split is morning cardio 45 mins 6 days a week or 5.
Weight training 5 times a week.
Hit me with critique
