9 Weeks Out!

Over the last week, I've increased my carbohydrate intake, and although my weight has remained the same - at 189 lbs. - towards the end of the week I appeared harder and bit more vascular. I donated blood over the weekend and the camera doesn't seem to show it just yet – I will have pictures up on Tuesday.

I have not yet added a weight loss supplement to my regiment, and plan to do so in the nine weeks to come. Now that I have increased my cardio frequency I also plan on supplementing with branched chain amino acids, this will help me retain my muscle mass while on a restrictive diet. I will let my calories remain the same this week – I'll decide at eight weeks out whether or not to alter my daily macronutrients.

Here is my workout plan:

Sunday: Off (Cardio)
Monday: Legs (Quadriceps dominant movements)
Tuesday: Shoulders/Traps
Wednesday: Off (Cardio)
Thursday Legs (Hamstring dominant movements)
Friday: Chest/Triceps
Saturday: Back/Biceps

Here is a look at the foods I've eaten throughout the week, I include two high carb days for the days I train legs. I plan on continuing this diet this following week and focusing on hitting my daily macros slightly better, I aim to consume the following each day:

235 grams protein/217 grams carbohydrates/60.5 grams fat

*Note that the macronutrients listed on the far right of each meal is broken down into grams of protein/carbohydrates/fat respectively.


Monday
Meal 1: 1 whole egg, 4 egg whites, 60 grams oat bran. 26/44/7.5
Meal 2: ¾ cup non-fat cottage cheese, apple, 10g almonds, & fish oil 21/20/9
Meal 3: 1 whole egg, 4 egg whites, 266g sweet potatoes, 1 banana 18/95/5
Meal 4 (during workout): Gatorade powder, whey protein 33/90/1.5
Meal 5: Canned tuna, 200g sweet potatoes 32/50/2
Meal 6: 6 oz Angus beef, 8 oz broccoli, 60g oat bran 36/44/7
Meal 7: Casein protein, 24g peanut butter.
Total: 196 grams protein, 346 grams carbohydrates, & 42 grams fat

Tuesday
Meal 1: 210 grams sweet potato, 1 banana, 2 whole eggs, 4 egg whites – 24/80/9
Meal 2 (during workout): 56g whey protein, gatorade powder – 40/73/2
Meal 3: Tuna, 205 grams sweet potato – 32/52/2
Meal 4: 6 oz Angus beef, 8 oz broccoli – 36/0/7
Meal 5: 2 whole eggs, 4 egg whites, 8oz broccoli, ½ cup cottage cheese, fish oil – 38/0/13
Meal 6: 33 grams casein protein, ½ cup cottage cheese, 32 grams peanut butter – 38/3/16
Total: 208 grams protein/208 grams carbohydrates/49 grams fat – notes: undershot my fat calories.

Wednesday
Meal 1: 28 grams whey protein, ½ cup oatmeal – 27/27/4
Meal 2: 2 whole eggs, 4 whites, broccoli florets – 24/0/9
Meal 3: 28 grams whey protein, 1 cup oatmeal, serving low-fat yogurt – 41/70/9.5
Meal 4 (post cardio): Gatorade powder – 55 grams carbohydrates
Meal 5: 6oz Angus beef, 8oz broccoli, 205 grams sweet potato, ½ cup cottage cheese – 50/50/7
Meal 6: 33 grams casein protein, 32 grams peanut butter – 33/3/16
Meal 7: 3 whole eggs, 3 egg whites, 8 oz broccoli – 27/0/13.5
Meal 8: 33 grams casein protein, ¾ serving pecans, ½ cup cottage cheese – 40/3/15
Total: 243 grams protein/208 grams carbohydrates/75 grams fat
Notes: overshot my fat calories; compensated for the previous day.

Thursday – Refeed (semi-high carb day/low fat/moderate protein)
Meal 1: 60 grams oat bran, ¾ cup cottage cheese, 10 grams almonds – 28/44/7
Meal 2: 1 whole egg, 4 whites, 266 grams sweet potato, fish oil – 18/66/8.5
Meal 3 (during workout): 38 grams whey protein, gatorade powder – 30/52/2
Meal 4: 4oz chicken breast, 217 grams sweet potato – 25/55/2
Meal 5: 6oz Angus beef, 8 oz broccoli, 60 grams oat bran, 1 banana – 44/71/10
Meal 6: 4oz chicken breast, broccoli florets, 28 grams peanut butter, ½ cup cottage cheese – 39/0/15
Total: 193 grams protein/278 grams carbohydrates/42.5 grams fat

Friday
Meal 1: 28 grams whey protein, ½ cup oatmeal, 1 banana – 27/54/4
Meal 2: 2 whole eggs, 4 whites, ½ cup cottage cheese – 38/0/9
Meal 3: 2 whole eggs, 4 whites, 266 grams sweet potato – 24/66/9
Meal 4 (during workout): 56 grams whey protein, gatorade powder – 44/60/2
Meal 5: Tuna, 205 grams sweet potato – 22/50/2
Meal 6: 8oz lean beef, 8oz broccoli – 48/0/10
Meal 7: 33 grams casein protein, 32 grams peanut butter, fish oil – 32/0/20
Total: 235 grams protein/230 grams carbohydrates/56 grams fat

Saturday
Meal 1: 28 grams whey protein, 28 grams oatmeal – 25/19/2.5
Meal 2: 2 whole eggs, 4 egg whites, 205g sweet potato, 1 banana, fish oil – 24/77/13
Meal 3 (during workout): 56 grams whey protein, gatorade powder – 44/60/2
Meal 4: Tuna, 203 grams sweet potato – 32/50/2
Meal 5: 8oz lean beef, 8 oz broccoli – 48/0/10
Meal 6: 33 grams casein protein, ½ cup cottage cheese, 32 grams peanut butter – 47/3/16
Meal 7: 4oz lean beef, 8oz broccoli, 10 grams almonds – 24/0/10
Meal 8: ¼ cup cottage cheese, 10 grams almonds – 10/0/5
Total: 261 grams protein/206 grams carbohydrates/60.5 grams fat

Questions or comments? You can reach me at: andrewbora@live.com