7/7/12

Lean and Strong: Diet Programming for Strength and Cutting

Nationals are just around the corner and im a wee bit above my mark for making weight. Thus the paradox of my situation, do I eat like a monster and pray my weight stays or reduces so I can get stronger; or do i begin cutting and assume i'll hold strength and not lose any of my work. Well, Since i have less than 5 lbs to lose i decided both.

On this diet i will focus on a method called carb cycling, where on certain days you have a flux in carbohydrates and in other days your carbs are next to nothing. Most methods do this for the "trick your body" philosophy. But, as we all know you can't trick your body because your body does not think, only your head does. I am carb cycling so that i will be able to maintain a strength level on squat and dead days and then on my off and bench days I will reduce carbs and calories.

For questions on Low carb dieting just click this link:

BW: 201
Goal BW: 196

--------------------------------------------------------------------------------------------------

Squat/Dead Day:

Meal1:
2 cup oatmeal [seasoned with honey and cinnamon]
3 eggs

Meal 2:
12 oz tuna
1 egg
30 gr oatmeal
NO BREAD
[tuna burger recipe]

Preworkout meal:
Peanut Butter, Nutella, Raspberry Jelly Sandwhich
2 slice bread

Intra workout:
60 gr Quick Carbs
15 gr protein

Postworkout:
50 gr protein
60 gr quick carbs

Meal 6:
12 oz tuna
Salsa
Mrs. Dash Seasoning
[gets rid of the tuna taste]

Meal 7:
2 servings peanut butter

----------------------------------------------------------------------------------------------------
OffDay:

Meal1:
2 cup oatmeal [seasoned with honey and cinnamon]
3 eggs

Meal 2:
6 oz Salmon
Salsa
Mrs. Dash Seasoning
30 gr whey protein

Meal3:
6 oz chicken
PeanutButter

Meal4:
12 oz tuna
Salsa
Mrs. Dash Seasoning
[gets rid of the tuna taste]
1 serv peanut butter

Meal5:
2 serv peanut butter

----------------------------------------------------------------------------------------------

This diet plan is pretty low in calories on the off days, so it's a struggle. Another thing to note is that for me personally my body want's to sit at 210 pounds, so i have to reduce calories quite a bit to constantly be near the 200 lb mark. If you wan't to attempt this diet but are few or far lbs away from 200 just take your body weight percentage over 200 and adjust. For example someone who is 220 lbs wanting to cut is 1.1 times 200. Therefore they will increase each serving size by 1.1 to the best of their abilities.

Stay strong Team Endunamoo

6 comments:

  1. Where are the veggies??? You are shortchanging yourself on the most nutriment dense foods available to your body to maintain muscle mass.

    ReplyDelete
  2. Veggies are dense in nutrients i agree and i take copious amounts of vegititable based vitamins and "phytofoods" However preparing for a meet it's ideal to be "acidic" and have increased T levels. Since veggies are also hard for the body to digest I don't count them in the carb/prot/fat/calorie department. I just eat them when avaliable.

    ReplyDelete
    Replies
    1. What do you mean by "it's ideal to be acidic" and increased T levels. I think I know what you mean but perhaps you can explain?

      Delete
    2. The theory behind keeping acidity is that fast twitch muscles fire better under acidic environment, usually due to H+ release. Meats are acidic, veggies are basic therefore high nitrogen balance and acidic for strength.

      Delete
  3. How much time do you allow after eating the pre workout meal until actually lifting?

    ReplyDelete
    Replies
    1. between 90 and 60 min enough for the insulin lvls to settle and my bg to spike

      Delete

About Me

My photo
BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.