TweetNot that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

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Originally Posted by whitetail

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

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i am doing 60g of protein for my 6 meals a day roughtly. that's just shy of 400g total per day. i have my carbs and fats much higher than i normally do also. so the mindset that i am getting with a little help here is this: i can peel down to where i need to be early, then i will slowly adjust my numbers back up to lean gain for the ending duration of my run. then the final week i will pull back so that my fat levels are where they should be at the end of the day. so in essence i am going in much lower than i normally would without stalling my metabolism and then i will spark it up as i get where i need to be. right now i am sitting a little bit over 7% in the upper 230s. once i break under 6 i will start easing back up again and adjust as needed

Tweettoday:

abs/bis/tris/cardio

leg raises ss x15/4ss
incline situps ss x15/4
roller work (legs are a smidge tender)
seated db curls 15x8 20x8 25x8 35x8 40x8/5
reverse ez bar curls 50x10/5 (30sec)
machine preachers 80x8/3
assist machine pressdowns 90x12 100x12 110x12 120x12 130x12 140x10
lying db extensions w/iso 35x10(f)/4
individual handle press downs 120x8/4
14 min step mill intervals 1-1 (toe was sway)

done for the day. in and out in about an hour and 20 mins. so i would count that as a very good session. really good pumps across the board and able to move some pretty good weight. none of my joints are acting up today at all which is awesome for me. legs are a tad bit tender and rolling wasnt very fun. all in all a successful day in the books. got to travel tomorrow so a nice new change up in facilities. going to be the first time in quite a while that i dont get fresh food damn it haha


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1/2 cup cor
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

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Originally Posted by whitetail

Not that I added up all your macs for the day. Just looked at that one meal.
I do 5.5 oz of cooked of 93/7 turkey. I calculated it out to be about 45 grams pr, 340 cals. I do it crumble style so it's dried out l. Everytime I do the math lean, fairly dry meat cooked is about 10 grams of protein per oz.

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a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better

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Originally Posted by guns01

a funny thing to sum it all up and the strategy behind my methods right now is this. i started around upper 260s lower 270s with no metabolic issues at all around 10% with all abs showing. i did my math and breakdown for a 230lb person with zero cardio. so the game plan is what i listed below. now my idea is this: if i only do interval work and eccentric less style of conditioning and push the pace of my sessions, i will further enhance the muscle that i am able to hold. on top of that with no steady state long sessions in the mix, i am able to preserve even more lean tissue. so that's what i am working with right now. no fat burners or any additional assistance at the moment either. only down sides so far have been i am a little more hungry than usual but my energy and overall well being are much more tolerable than how i attacked it in the past. when i am finished up i will have a better idea of if it is more effective or not. i have tried a similar approach in the past as well but i was using steady state as my method of cardio. it worked, so i dont see why this wont as well. maybe even better

Damn guns, good plan!
Funny thing is I am rapidly approach the best shape of my life in similar fashion. I've been eating more 40/40/20 style with cals higher than normal and just doing way more circuits, supersets and sprints.
I am doing great but need to address my diet Stat cause I feel like I'm on the thread hold of having a metabolic issue..lol
Few emails to you and I should be able to straighten that out.

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Tweettoday:

abs/back

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
mag ng low rows 85x10 100x10 120x10 160x10 180x10 200x10
sm bent rows 135x8 225x8/3 (2sec contract)
db pullovers 45x12/3
stiff leg deads w/emphasis on lats glutes and hams 225x8/3
wide grip pull downs 140x8 160x8 160x9

done for the day. great session today. lower back and hip are a little bit tender and i got another road trip today. so hopefully that doesnt hinder legs tomorrow. that's the main reason the deads were so light today. i focused on the contraction and held each one for about 5 sec, to drive as much blood in as possible. i did setup a pretty good deal for next weekend. i am training with a pro bb friend of mine and his coach over the 3 days and working on my posing a bit as well. so that will be a nice little change up and some fun. i get to do it from time to time and we really enjoy getting together when we are able to. last time i wasnt full of carbs and this time i will be haha, so that's even better


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken