My diet to strength and appearance.

[mad-max98]

Hey man, I must say that you appear to be quite knowledgable with your meal plan and very dedicated to your goal, other than your v-day but thats fine. Could I ask about how many days/hours you workout a week? Cardio or weight-training? Ive been a personal trainer for 5 years now and if I had 1 client keep a diet like you then I would be a rich man.

Thanks for the kind words.

I train 5-6 days a week, 3 compound days and 2-3 assisting muscle days. i include cardio at least twice a week, if not more, depending on the energy. My training session don't take more than 45 minutes, and they start at 0430 hrs. I have a training log under "x-military", which you are more than welcome to check out

 

[mad-max98]

0900 1/2 wheat petabread + 2 whole eggs +2 whites+ serving of spinach = 300Cal
1100 1/2 pita bread + 1 spoon of PB= 200Cal
1300 2 spoons of wht rice + some red meat=400Cal
1500 1/2 pita bread + 1/2 Avocado =250Cal
1830 red meat + 1 spoon of rice =250Cal
21002 whole eggs + 2 whites + pita bread =350Cal

Total for the day =1750Cal

 

[Deltron 3030]

0900 1/2 wheat petabread + 2 whole eggs +2 whites+ serving of spinach = 300Cal

Is petabread different from pita bread?

 

[mad-max98]

Is petabread different from pita bread?

no, i just misspelled it lol Thanks for pointing this out.

 

[mad-max98]

my caloric intake has increased in the last couple of days. The reason is i'm dealing with 2 torn muscles at the moment, partial torn Pec and partial torn Rectus Femoris "one quad muscle". so recovery is more of a concern than losing weight right now. However i'm still going to keep my diet clean, just add some calories.

 

[mad-max98]

After tearing my Quad last week, i was so depressed to even come on the forum. Today i went back to the gym to do stuff that doesn't involve my Pecs or quad, so i feel like going back to logging.

0400 1 wheat slice + PB = 200Cal
0500 all day shake = 200cal
0800 2 whole eggs + 1 wheat pita bread +spinach =325Cal
1200 pear = 75Cal
1230 chicken breast + brn rice =300Cal
1530 more chicken + 2 spn brn rice + 1/2 avocado + 3/4 pita bread + orange=500Cal
1800 PB + wheat slice = 200Cal
2000 2 whole eggs =150Cal

Total for the day =1950Cal

Body weight is still = 192Lbs

 

[mad-max98]

0800 2 whole eggs + 2 whites + 1/2 pita = 250Cal
1100 banana + protein shake = 300Cal
1300 Turkey meatballs + brn rice + spinach = 300Cal
1600 more turkey crap + brn rice + spinach =300Cal
1900 2 whole eggs + 2 whites =200Cal

 

[mad-max98]

NEW BODY WEIGHT =190lbs

I continue to lose weight even after raising my calories for torn muscle recovery! i have been bad with this logging task, but my diet doesn't change frequently, so if you see it once you've seen it all lol

0400 PB + wheat slice =200Cal
0530 all day shake= 200Cal
0830 2 whole eggs + 2 whites + 1/2 pita + spinaaaach =275Cal
1200 fish + salad =350Cal
1500 2 oranges + dark chocolate =400Cal
1700 More fish =200Cal
1800 more dark chocolate =200Cal