Diet and training revamped!

[The_Grinder]

Well with this new job, I have come to the conclusion that I am going to have to put in a little extra effort into my planning. My hours are different every day of every week. The first thing to change is my split. I was doing chest/shoulders, back/rear delts, off, legs, arms, off, repeat. I have figured out that I need one day a week that is for rest, planning, cooking, etc. This day is going to be extremely crucial in order for me to be successful in my goals. The day will be Sunday. Every Sunday (at least for the next month), I will sit down with my work schedule, plan meals, make shopping lists, and cook. Having one meal plan for every day of the week just wont work. Not when I'm working 9:00-16:00 one day, and 15:00 to 21:30 the next day. So first off, here is my split while I try and cut for the next 6 weeks or so. (After 6 weeks I will change things up so my body doesn't adapt)

Sunday: Rest/Plan/Cook
Monday: Shoulders/Triceps
Tuesday: Legs
Wednesday: Cardio (HIIT)
Thursday: Chest/Biceps
Friday: Back
Saturday: Cardio (HIIT)

And the diet was the tricky part. I had to move meals around depending on when I worked, when I lifted, and also various other things in my schedule. I decided to vary my carb intake each day to keep my body guessing. Monday is a moderate carb day, then I up it by about 50 carbs on Tuesday, and then I go low carb on Wednesday. The pattern is the same Thursday-Saturday. My low carb days are my cardio days.

A few things, as far as my EFAs, don't worry they are there. I didnt include fish oil in my list, but I will be taking them. I honestly didnt feel like typing them out. I'll take 10-15 fish oil capsules every day. As for my EVOO, thats what I cook most of my meats in, so I'll be getting plenty.

As for the random supplements... The creatine is just bulk monohydrate. The NOS pills are some free shit I swiped from the back room at GNC. Rapid Fire is a daytime fatburner, and Clenz is a nighttime fatburner. I swiped those too. :D

I also made sure my eggs were always saved for my PWO meal instead of breakfast. I'd like to see my results if I have my most pure protein for every PWO meal. And yes I have grits with them. Not the best carb I know, but I figured if they are PWO it wont kill me. Plus it is very convenient to mash them with the eggs, Ronnie Coleman style. All salads will be made with spinach, EVOO, and fat free italian.

Cottage cheese will be mixed with 25g Whey at night.

Sunday I'll still eat clean but I won't plan anything out. Maybe I'll have a small cheat meal every Sunday, still haven't decided.

(This is for the week 8/11 - 8/16. My schedule will change every week, and therefore so will my diet.)

Monday-
9:00 Protein Shake
9:30 Tuna/Rice/Multi/4 NOS pills/Rapid Fire
12:15 Beef/Rice
12:45 6 NOS pills + 2.5g Creatine
13:15 Workout
14:30 Shake + 2.5g Creatine
15:15 Scrambled Egg Whites/Grits
18:15 Turkey Burger/Broccoli
21:15 Chicken Breast/Spinach Salad
Before Bed - Cottage Cheese/Clenz Pill

Tuesday-
7:00 Protein Shake
7:15 Beef/Rice
7:45 6 NOS pills + 2.5g Creatine + Multi + Rapid Fire
8:15 Workout
9:15 Shake + 2.5g Creatine
10:00 Scrambled Egg Whites/Grits
12:45 Turkey Burger/Rice
15:30 Chicken/Broccoli/Rice Stir Fry
18:30 Chicken/Broccoli/Rice Stir Fry
21:30 Tuna Salad in Spinach
Before Bed - Cottage Cheese/Clenz Pill

Wednesday-
7:30 Protein Shake + 5g Creatine
8:00 Cardio
8:45 Scrambled Egg Whites/Grits/Multi/Rapid Fire
11:45 Beef/Broccoli
14:30 Chicken/Broccoli
17:15 Tuna Salad in Spinach
20:15 Turkey Burger/Broccoli
Before Bed - Cottage Cheese/Clenz Pill

Thursday-
9:00 Protein Shake
9:30 Tuna/Rice/Multi/4 NOS pills/Rapid Fire
12:15 Beef/Rice
12:45 6 NOS pills + 2.5g Creatine
13:15 Workout
14:30 Shake + 2.5g Creatine
15:00 Scrambled Egg Whites/Grits
18:15 Turkey Burger/Broccoli
21:30 Chicken Breast/Spinach Salad
Before Bed - Cottage Cheese/Clenz Pill

Friday-
7:00 Protein Shake
7:15 Beef/Rice
7:45 6 NOS pills + 2.5g Creatine + Multi + Rapid Fire
8:15 Workout
9:15 Shake + 2.5g Creatine
10:00 Scrambled Egg Whites/Grits
12:45 Turkey Burger/Rice
15:30 Chicken/Broccoli/Rice Stir Fry
18:30 Chicken/Broccoli/Rice Stir Fry
21:30 Tuna Salad in Spinach
Before Bed - Cottage Cheese/Clenz Pill

Saturday-
7:15 Protein Shake + 5g Creatine
7:45 Cardio
8:30 Scrambled Egg Whites/Grits/Multi/Rapid Fire
11:45 Beef/Broccoli
14:30 Chicken/Broccoli
17:15 Tuna Salad in Spinach
20:15 Turkey Burger/Broccoli
Before Bed - Cottage Cheese/Clenz Pill

[Bouncer]

every thing looks pretty good. don't have much to add. its obvious that you are serous about your body and your goals. keep it up bro

[The_Grinder]

Thanks man. I am indeed very serious. My committment to planning and preparation has been at 80% the last few months. That may have worked in college with flexible schedules, but I'm quickly realizing it wont work in the real world. I am now at 100% in that dept.

[Bouncer]

so now that its a few days later. are you following your plan or have you screwed up a bit?

[The_Grinder]

so now that its a few days later. are you following your plan or have you screwed up a bit?

I havent screwed up one bit. I have every meal in the freezer or fridge in a ziplock bag. Each bag is marked with the day and time to be eaten. Thanks for lookin out though!



(Only exceptions are brown rice which I cook at a microwave each meal, and scramby egg whites which i make each night for the next day.)

[Bouncer]

cool, good idea to mark the details on the bag.

off topic, what is up with you and military time. that bothers me about as much as you saying "fiancee" 100 times a day. :D

[The_Grinder]

cool, good idea to mark the details on the bag.

off topic, what is up with you and military time. that bothers me about as much as you saying "fiancee" 100 times a day. :D

Easier that writing 9:30 AM and 9:30 PM on the bags and everywhere else. :) Makes things so much easier once you get in the habit. I still use normal time in every day conversation.

[Bouncer]

Easier that writing 9:30 AM and 9:30 PM on the bags and everywhere else. :) Makes things so much easier once you get in the habit. I still use normal time in every day conversation.

pretty sure 9:30 am or pm is just as easy. :wacko:

[The_Grinder]

pretty sure 9:30 am or pm is just as easy. :wacko:

Its hard to explain. Its just something I started doing, and after you do it for a while it ends up making things a lot easier. Don't knock it until you try it! :D

[JUICE]

Well with this new job, I have come to the conclusion that I am going to have to put in a little extra effort into my planning. My hours are different every day of every week. The first thing to change is my split.


And the diet was the tricky part. I had to move meals around depending on when I worked, when I lifted, and also various other things in my schedule.

My schedule will change every week, and therefore so will my diet.)

Pill

thats what happens to be often cause of my work hours and school. I have to find ways to re-adjust everything. Especially when school starts in the fall, spring, and summers. I usually take a week off when school starts every semester to get used to schedule. But in the end I fix and make time for everything. Even carrying my meals to school and work. Dedicated 120% of the time.

[toolwtf]

Good idea on the freezer bags

[The_Grinder]

Ok starting my second week. I was bored at work today and I wanted to make a list of the mistakes I made last week. I gained a pound when I weighed myself this morning, compared to last Monday morning. Before I go cutting calories I want to eliminate my mistakes.

1) On my very last meal on Saturday, I actually had a ham and egg omelette from Denny's instead of turkey and brocolli. Figured it was low carb, high protein. Looking back on it, I shouldnt have done it. It was the ONLY meal I missed all week.

2) I didn't drink enough water last week, flat out. Need at least 16 more oz. a day I think.

3) Missed Wednesday morning Cardio :mad:. My boss called me and had me come in a little earlier. Even so, I could have done a night time session. Looking back, I really cant miss a Cardio session considering I have only 2 high intensity sessions a week.

4) Tasting smoothies. We have a smoothie bar at the GNC I work at. Whenever we make smoothies, there is always about a shot glass worth of extra. I got into a bad habit of giving each one a little taste. Individually, it may be pretty small, but looking back at 4 or 5 shots of sugar a day, through 6 days. Thats just suicide for cutting

5) Sauces. Never been too heavy on my sauce. Usually just stick to light ranch or ketchup. But I figure a little sauce on every meal can add up. Sticking to no sauces except EVOO and non-fat Italian for my salads.

5 mistakes that I won't make this week. Hopefully I'll get some better progress. Wish me luck.

[Bouncer]

good list to keep you on track.

the sugars is sauces/smoothies can definitely add up. even that non fat ranch i am sure has a good amount of sugar. i would cut that out also.

[The_Grinder]

good list to keep you on track.

the sugars is sauces/smoothies can definitely add up. even that non fat ranch i am sure has a good amount of sugar. i would cut that out also.

Yep. I actually am cutting out the ranch all together. Only dressing is the non-fat italian which is only 1g sugar and 2g carbs.

[Bouncer]

Yep. I actually am cutting out the ranch all together. Only dressing is the non-fat italian which is only 1g sugar and 2g carbs.

just make sure you count that towards you total fat intake.