Hugh Myron
New member
Hello all. I have made an introductory post that not many people have read in the general forums. I am going to go straight to the point in my post.
I have been off cycle for about 22 weeks now, and I am getting ready to plan my next cycle so that I can maximize my gains. I currently have about 5 weeks of school left, and then I am getting CSEP-CPT certified, so that I can find a career in personal training.
I have recently finished two months of ketogenic diet, and this was basically the meal plan that I was following throughout. I have not been following a diet for the past 2 weeks, and I've noticed detraining and loss of muscle mass because I've only went to the gym about 5 times in the past 3 weeks. During the ketogenic diet, I was participating in resistance training about 5 to 6 times a week, and doing the stairmaster at a moderate intensity for 45 mins every other day. I lost about 5 lbs in this two month period, however you have to remember that I was cutting weight naturally so it was expected that I would have some muscle loss and loss in strength gains.
This was the ketogenic diet that I followed for 2 months.
Starting weight: 190 lbs
End weight: 185 lbs
Meal 1
- 6 bacon strips
- 2 scoops whey
- 2 whole eggs
- 15 egg whites
- 2 tablespoon extra virgin olive oil
Meal 2
- 2 italian sausages
- 1 cup baby spinach
Meal 3
- 2 cup sirloin burgers
- 1 cup spinach
Meal 4
- 1 8 oz chicken breast
- 1 cup spinach
- 2 tablespoons italian dressing
Post-workout
- 2 scoops whey
- 2 tablespoons extra virgin olive oil
-1 tablespoon splenda
Meal 5
- 1/4 cup almonds
- 3 squares of Lindt dark chocolate
Meal 6
- 1 8 oz chicken breast
- 1 cup spinach
- 1 tablespoon italian dressing
Meal 7
- 1/2 cup cottage cheese
Training program
Monday - OFF
Tuesday - Chest and Triceps
- Flat Bench - 3 x 8
- Incline DB bench
Got to go...to be continued
I have been off cycle for about 22 weeks now, and I am getting ready to plan my next cycle so that I can maximize my gains. I currently have about 5 weeks of school left, and then I am getting CSEP-CPT certified, so that I can find a career in personal training.
I have recently finished two months of ketogenic diet, and this was basically the meal plan that I was following throughout. I have not been following a diet for the past 2 weeks, and I've noticed detraining and loss of muscle mass because I've only went to the gym about 5 times in the past 3 weeks. During the ketogenic diet, I was participating in resistance training about 5 to 6 times a week, and doing the stairmaster at a moderate intensity for 45 mins every other day. I lost about 5 lbs in this two month period, however you have to remember that I was cutting weight naturally so it was expected that I would have some muscle loss and loss in strength gains.
This was the ketogenic diet that I followed for 2 months.
Starting weight: 190 lbs
End weight: 185 lbs
Meal 1
- 6 bacon strips
- 2 scoops whey
- 2 whole eggs
- 15 egg whites
- 2 tablespoon extra virgin olive oil
Meal 2
- 2 italian sausages
- 1 cup baby spinach
Meal 3
- 2 cup sirloin burgers
- 1 cup spinach
Meal 4
- 1 8 oz chicken breast
- 1 cup spinach
- 2 tablespoons italian dressing
Post-workout
- 2 scoops whey
- 2 tablespoons extra virgin olive oil
-1 tablespoon splenda
Meal 5
- 1/4 cup almonds
- 3 squares of Lindt dark chocolate
Meal 6
- 1 8 oz chicken breast
- 1 cup spinach
- 1 tablespoon italian dressing
Meal 7
- 1/2 cup cottage cheese
Training program
Monday - OFF
Tuesday - Chest and Triceps
- Flat Bench - 3 x 8
- Incline DB bench
Got to go...to be continued
