Announcement

Collapse
No announcement yet.

Prep Diet

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Bouncer
    replied
    Originally posted by Wacker View Post
    So I don't if anyone has followed my log or cares, but I did a show a few years back and Bouncer asked what the diet looked like below is starting 21 weeks out from the show, the first 30 days were used to dial everything in and see how exactly I responded to carbs, fats, and proteins. The following 13 weeks were the results and did change a little as we watch how I was responding to the gear and food. Following this got me down to sub 4% BF with the 20 weeks. I do not want to get into any debates this is what worked for me so I thought I would share with you all. This does not include the final week.


    Diet: done for 10 days

    Upon Wakening: 1 Scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    cup of egg whites and 1 extra large egg
    cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 hours later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    4 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    4 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter




    Diet: Done for another 10 days

    Upon Wakening: 1 scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    cup of egg whites and 1 extra large egg
    1/2 cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 /2 later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    6 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    6 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter






    Diet: Keep this diet till we get ready for dieting

    Upon Wakening: 1 Scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes, but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    1/4 cup of egg whites and 2 extra large egg
    1/2 cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 hours later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    8 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    8 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter
    / cup cottage cheese 2% blended into mix



    Week 1/13 : 3/23 — 3/29
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8az 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:3Opm Chicken breast 8oz 1 cup of oatmeal
    Meal S: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with / cup of oatmeal and almond butter.


    Week 2/12

    3/30 — 4/5

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit Meal 3: 1:3Opm Flank steak (use Mr’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with % cup of oatmeal and almond butter.


    Week 3/11 4/6 —4/12

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 1Oam Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz / 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:0Opm protein drink with / 1 cup of oatmeal and almond butter.


    Week 4/10

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s Dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:3Opm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1/2 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with cup of oatmeal and almond butter.

    Week 5/9
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cup of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:3Opm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1/2 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 6/8 4/27 — 5/3
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use MS dash for seasoning) 8oz cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1/2 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 5/7

    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix ID help it down.. LOL
    Meal 2: 1Oam Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit Meal 3: 1.30pm Flank steak (use Mr’s dash for seasoning) 8oz Y cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and fi• cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 6/6


    5/11-5/17
    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr’s dash for seasoning) 8oz / cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr’s dash for seasoning) 8oz fi cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.

    Week 7/5

    Cardio 1 hour brisk walk on treadmill — preferably fasted in the am.


    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz / cup of oatmeal and fruit
    Meal 3: 1:3Opm Tilapia (use Ms Dash for seasoning) 8oz Y cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.



    Week 8/4
    5/25 —5/31

    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix to help it down.. LOL
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz and fruit.
    Meal 3: 1:3Opm tilapia (use ms dash for seasoning) 6oz / cup of oatmeal
    Meal 4: 4:30pm Chicken breast Boz /1 cup of oatmeal
    Meal 5: 8:00pm Tilapia 6oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    eal 6 11:00pm protein drink with and almond butter.


    Week 9/3 6/1 - 6/7
    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr’s dash for seasoning) 8oz and fruit. Meal 3: 1:30pm Tilapia (use Mr’s dash for seasoning) 6oz / cup of oatmeal Meal 4: 4:30pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz /1 cup of oatmeal and / 1 cup of spinach/ broccoli
    Meal 6 11:00pm Chicken breast 8oz


    Week 10/2

    6/8 —6/14
    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL Meal 2: 10am Chicken breast (use Ms dash for seasoning) 8oz and fruit.
    Meal 3: 1:30pm Tilapia (use Ms dash for seasoning) 6oz / cup of oatmeal Meal 4: 4:30pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz /z cup of oatmeal and ix cup of spinach/ broccoli Meal 6 11:00pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz / 1 cup of oatmeal
    4% BF is no joke. i've been as low as 6% and that was pretty damn lean. good job.

    i like the details brother. i'm the same way. right down to the times of meals etc.. good shit.

    Leave a comment:


  • Wacker
    started a topic Prep Diet

    Prep Diet

    So I don't if anyone has followed my log or cares, but I did a show a few years back and Bouncer asked what the diet looked like below is starting 21 weeks out from the show, the first 30 days were used to dial everything in and see how exactly I responded to carbs, fats, and proteins. The following 13 weeks were the results and did change a little as we watch how I was responding to the gear and food. Following this got me down to sub 4% BF with the 20 weeks. I do not want to get into any debates this is what worked for me so I thought I would share with you all. This does not include the final week.


    Diet: done for 10 days

    Upon Wakening: 1 Scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    cup of egg whites and 1 extra large egg
    cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 hours later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    4 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    4 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter




    Diet: Done for another 10 days

    Upon Wakening: 1 scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    cup of egg whites and 1 extra large egg
    1/2 cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 /2 later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    6 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    6 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter






    Diet: Keep this diet till we get ready for dieting

    Upon Wakening: 1 Scoop of whey protein — make you anabolic immediately... all night without food has you catabolic. Whey protein will be process with 40 minutes, but will feed your body once consumed.
    Breakfast:

    30 - Minutes later

    1/4 cup of egg whites and 2 extra large egg
    1/2 cup of cooked oatmeal
    2 slices of turkey bacon

    Mid — Morning Snack:
    2 hours later 4 ounces of meat protein — I eat small can of tuna with fat free mayo (you can add whatever condiments)
    Handful of organic unsalted cashews

    Lunch:
    8 ounces of meat protein
    4 ounces of Rice — does not matter white green purple brown.. LOL

    Mid — Afternoon Snack:
    Protein shake - 2 scoops with tablespoon of almond butter Fruit

    Dinner:
    8 ounces of Meat protein
    4 ounces of Yarns, sweet potato, potato, And a serving of greens — asparagus/brocc/

    Bedtime:
    Protein shake with 1 tablespoon of almond butter
    / cup cottage cheese 2% blended into mix



    Week 1/13 : 3/23 — 3/29
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8az 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:3Opm Chicken breast 8oz 1 cup of oatmeal
    Meal S: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with / cup of oatmeal and almond butter.


    Week 2/12

    3/30 — 4/5

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit Meal 3: 1:3Opm Flank steak (use Mr’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with % cup of oatmeal and almond butter.


    Week 3/11 4/6 —4/12

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 1Oam Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz / 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:0Opm protein drink with / 1 cup of oatmeal and almond butter.


    Week 4/10

    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s Dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:3Opm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1/2 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with cup of oatmeal and almond butter.

    Week 5/9
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cup of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal
    Meal 4: 4:3Opm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1/2 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 6/8 4/27 — 5/3
    Meal 1: 7am Protein drink 40 grams of carbs with 1 cups of oatmeal blended with almond butter
    Meal 2: 10am Chicken breast (use MS dash for seasoning) 8oz cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr.’s dash for seasoning) 8oz 1/2 cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 5/7

    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix ID help it down.. LOL
    Meal 2: 1Oam Chicken breast (use Mr.’s dash for seasoning) 8oz 1 cup of oatmeal and fruit Meal 3: 1.30pm Flank steak (use Mr’s dash for seasoning) 8oz Y cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and fi• cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.


    Week 6/6


    5/11-5/17
    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr’s dash for seasoning) 8oz / cup of oatmeal and fruit
    Meal 3: 1:30pm Flank steak (use Mr’s dash for seasoning) 8oz fi cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.

    Week 7/5

    Cardio 1 hour brisk walk on treadmill — preferably fasted in the am.


    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz / cup of oatmeal and fruit
    Meal 3: 1:3Opm Tilapia (use Ms Dash for seasoning) 8oz Y cup of oatmeal
    Meal 4: 4:30pm Chicken breast 8oz 1 cup of oatmeal
    Meal 5: 8:00pm Flank steak 8oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    Meal 6 11:00pm protein drink with 1/4 cup of oatmeal and almond butter.



    Week 8/4
    5/25 —5/31

    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix to help it down.. LOL
    Meal 2: 10am Chicken breast (use Mr.’s dash for seasoning) 8oz and fruit.
    Meal 3: 1:3Opm tilapia (use ms dash for seasoning) 6oz / cup of oatmeal
    Meal 4: 4:30pm Chicken breast Boz /1 cup of oatmeal
    Meal 5: 8:00pm Tilapia 6oz 1 cup of oatmeal and 1 cup of spinach/ broccoli
    eal 6 11:00pm protein drink with and almond butter.


    Week 9/3 6/1 - 6/7
    Meal 1: 7am 2 Cans of low sodium tuna.. squeeze a lemon in to mix to help it down... LOL
    Meal 2: 10am Chicken breast (use Mr’s dash for seasoning) 8oz and fruit. Meal 3: 1:30pm Tilapia (use Mr’s dash for seasoning) 6oz / cup of oatmeal Meal 4: 4:30pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz /1 cup of oatmeal and / 1 cup of spinach/ broccoli
    Meal 6 11:00pm Chicken breast 8oz


    Week 10/2

    6/8 —6/14
    Meal 1: 7am 2 Cans of low sodium tuna... squeeze a lemon in to mix to help it down... LOL Meal 2: 10am Chicken breast (use Ms dash for seasoning) 8oz and fruit.
    Meal 3: 1:30pm Tilapia (use Ms dash for seasoning) 6oz / cup of oatmeal Meal 4: 4:30pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz /z cup of oatmeal and ix cup of spinach/ broccoli Meal 6 11:00pm Chicken breast 8oz
    Meal 5: 8:00pm Tilapia 6oz / 1 cup of oatmeal
Working...
X