Nashtide is gonna lean bulk...

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bkb33

Active Member
One question I have is how do you manage to get 150 grams of protein every day? If you’re inclined, I’d love to have an accounting of what you eat in a typical exercise day and day off day.

For sure. Here is a run-down from today (non-exercise day) and yesterday (lift day):

Today (non-exercise)
6 a.m. -- "Light" cup of Bulletproof coffee 1 (1/2 tbsp butter, 1/2 tbsp coconut oil)*
1 p.m. -- "Light" cup of BPC 2*
3 p.m. -- 12 oz. chicken breast
5:30 p.m. -- 12 oz. salmon, 2 cups white rice, 2 cups broccoli, 1 tbsp butter

*I know, this is not technically fasting -- I just started experimenting with BPC to see how it would affect hunger. I was starting to get famished in the early afternoon and wasn't performing my best at work. If you want to maximize the effects of fasting, you should avoid any calories. Then again, if you really want to maximize the effects of fasting, you should avoid anything that isn't water (yes, that means black coffee).

This is 1500 calories and 160g protein, with about 20 hours of fasting beforehand.

Yesterday (lift)
6 a.m. -- "Light" cup of BPC
7:30 a.m. -- Lift
10 a.m. -- 12 oz. Fage Total 0% Greek yogurt, 3 scoops Tera's grass-fed whey protein, 1 scoop PB Fit, 10g creatine
1 p.m. -- 3 oz. chicken thighs, 2 cups white rice, 1/2 cup pinto beans, hot sauce
2 p.m. -- "Light" cup of BPC 2
5 p.m. -- 4 full links of Italian chicken sausage

This is 1800 calories and 160g of protein, with about 16 hours of fasting beforehand. Could probably up calories a little bit.
 
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Nashtide

Member
Thanks! I have difficulty determining the calories and macros in my meals. Here is what I ate yesterday (non lift day)
6:30am - cup of tea with a dash of milk
7:30am - smoothie with 2 cups whole milk kefir, generous handful of kale, 1/2 banana, 1/4 avocado, 1/3 cup blueberries, 1 scoop unflavored protein powder, 1 tbs peanut butter, 1 tsp psyllium fiber, 1/2 tsp matcha powder.
8:00am - cup of coffee with half and half.
10:30am - small container of cottage cheese.
12:00pm - sliced turkey, ham and Muenster cheese on pita with mayo.
3:30pm - smoothie with ice, 1 cup of almond milk and a scoop of protein powder.
6:30 - shrimp and andouille sausage over white rice with bell peppers and onions.
I drink copious amounts of water all day.
 

Nashtide

Member
So once I begin the cutting diet on March 1st, I will modify the morning smoothie by taking out one of the fruits and replacing it with cucumbers and substituting peanut butter powder for the peanut butter.

I will also cut out all starchy carbs on off days and replace them with green veggies.
 

bkb33

Active Member
Thanks! I have difficulty determining the calories and macros in my meals. Here is what I ate yesterday (non lift day)
6:30am - cup of tea with a dash of milk
7:30am - smoothie with 2 cups whole milk kefir, generous handful of kale, 1/2 banana, 1/4 avocado, 1/3 cup blueberries, 1 scoop unflavored protein powder, 1 tbs peanut butter, 1 tsp psyllium fiber, 1/2 tsp matcha powder.
8:00am - cup of coffee with half and half.
10:30am - small container of cottage cheese.
12:00pm - sliced turkey, ham and Muenster cheese on pita with mayo.
3:30pm - smoothie with ice, 1 cup of almond milk and a scoop of protein powder.
6:30 - shrimp and andouille sausage over white rice with bell peppers and onions.
I drink copious amounts of water all day.

That’s a hell of a day! Looks like you have a very healthy, well thought-out diet. The morning smoothie, in particular, sounds great.
 

bkb33

Active Member
So once I begin the cutting diet on March 1st, I will modify the morning smoothie by taking out one of the fruits and replacing it with cucumbers and substituting peanut butter powder for the peanut butter.

I will also cut out all starchy carbs on off days and replace them with green veggies.

I bet that will be exactly the right change to get the results you want — and sounds like it won’t change your lifestyle or inhibit your enjoyment of meals too much. Great place to be. Keep us posted on progress!
 

Nashtide

Member
That’s a hell of a day! Looks like you have a very healthy, well thought-out diet. The morning smoothie, in particular, sounds great.
The morning smoothie is actually delicious. I’ve been making my own kefir for almost four years.

Today was a lifting day. My meals today were...
The morning was the same.
12:00pm- I ate the shrimp and andouille sausage with rice leftovers.
3:30pm I ate a Perfect Bar.
6:30pm - pulled pork, Mac and cheese, baked beans and coleslaw.
I also had a bourbon before dinner tonight.
 

bkb33

Active Member
The morning smoothie is actually delicious. I’ve been making my own kefir for almost four years.

Today was a lifting day. My meals today were...
The morning was the same.
12:00pm- I ate the shrimp and andouille sausage with rice leftovers.
3:30pm I ate a Perfect Bar.
6:30pm - pulled pork, Mac and cheese, baked beans and coleslaw.
I also had a bourbon before dinner tonight.

Sounds like one delicious day. I would guess you ate about 3200 calories and 200g of protein, just from eye-balling it.
 

Nashtide

Member
I've found it borderline impossible to have any idea what I'm consuming without tracking, even with years of tracking experience. Mac and cheese and baked beans are both very high calorie.
For sure, I probably ate 1500 calls just at dinner. The smoothie is around 650-700 and lunch was probably in that ballpark. So you are probably right on.
 

Nashtide

Member
Okay here I go...starting BF % is 14.6. My goal is to see my abs. Whatever that bf is.
Plan is to reduce calories moderately so that I lose fat without losing too much lean body mass. So I will modify my morning smoothie and reduce the current calories by 150. Then on my four non workout days I’ll replace lunch with a protein shake. That should cut about 300 calories. That’s approximately 2250 calories per week. Theoretically I should lose a little more than 1/2 lb per week. I really have no idea what bf % I need to see my abs, but I’m guessing sub 12. Any thoughts?
 

bkb33

Active Member
Okay here I go...starting BF % is 14.6. My goal is to see my abs. Whatever that bf is.
Plan is to reduce calories moderately so that I lose fat without losing too much lean body mass. So I will modify my morning smoothie and reduce the current calories by 150. Then on my four non workout days I’ll replace lunch with a protein shake. That should cut about 300 calories. That’s approximately 2250 calories per week. Theoretically I should lose a little more than 1/2 lb per week. I really have no idea what bf % I need to see my abs, but I’m guessing sub 12. Any thoughts?

Sub 12 sounds right. I'm at 11% right now and can see all 6. Much of this comes down to how much you've "built out" your abs. Some guys barely have visible abs at 8%.

And your plan sounds good! I like the slow cut approach. Be sure to increase your protein, too, to hold onto muscle mass. This is essential on a cut. I'd recommend you shoot for 35% protein. Fage Total 0 is a big help, as are chicken breasts and shakes/bars. I recently discovered True Nutrition's whey -- it's awesome stuff.
 

Nashtide

Member
Sub 12 sounds right. I'm at 11% right now and can see all 6. Much of this comes down to how much you've "built out" your abs. Some guys barely have visible abs at 8%.

And your plan sounds good! I like the slow cut approach. Be sure to increase your protein, too, to hold onto muscle mass. This is essential on a cut. I'd recommend you shoot for 35% protein. Fage Total 0 is a big help, as are chicken breasts and shakes/bars. I recently discovered True Nutrition's whey -- it's awesome stuff.
Thanks for the tips. I’ll check out the true nutrition whey.
 

Nashtide

Member
Thanks for the tips. I’ll check out the true nutrition whey.
I ordered some of the true nutrition whey. I agree on the abs showing sooner if they are pronounced. I can definitely feel them under there somewhere! What does your core routine look like? Right now I’m doing 3 sets of cable crunches. 3 sets of ab rollouts. 3 sets of Russian twists on the decline bench and 3 sets of paloff presses. I know I need to add a lower ab exercise.
 

bkb33

Active Member
I ordered some of the true nutrition whey. I agree on the abs showing sooner if they are pronounced. I can definitely feel them under there somewhere! What does your core routine look like? Right now I’m doing 3 sets of cable crunches. 3 sets of ab rollouts. 3 sets of Russian twists on the decline bench and 3 sets of paloff presses. I know I need to add a lower ab exercise.

Nice! I just reordered some of the TrueNutrition as well. The brownie flavor is amazing, and it's so great to have 27g of protein for 110 kcal. I've been starting my eating window each day with a shake with two scoops and water. 220 kcal, 54g of protein -- you're well on your way to hitting your protein goal while maintaining a deficit. Makes life so easy!

You have a solid routine for abs. I do 3-4 sets of ab rollouts (the best movement, in my opinion), 3-4 sets of super focused hanging knee raises (way better than flailing around with your hip flexors to do leg raises), and 3-4 sets of oblique crunches. If you want to add a lower ab exercise, I'd recommend either the knee raises (hanging from a pullup bar or captain's chair) or lying leg raises (back flat on floor). Either one should do the trick. And if you're having low back pain, McGill curl-ups are an absolute game-changer.

But you're already well on your way to a shredded core with that routine! Just need to peel back a bit of fat. I bet you'll see abs around 12.
 

Nashtide

Member
Nice! I just reordered some of the TrueNutrition as well. The brownie flavor is amazing, and it's so great to have 27g of protein for 110 kcal. I've been starting my eating window each day with a shake with two scoops and water. 220 kcal, 54g of protein -- you're well on your way to hitting your protein goal while maintaining a deficit. Makes life so easy!

You have a solid routine for abs. I do 3-4 sets of ab rollouts (the best movement, in my opinion), 3-4 sets of super focused hanging knee raises (way better than flailing around with your hip flexors to do leg raises), and 3-4 sets of oblique crunches. If you want to add a lower ab exercise, I'd recommend either the knee raises (hanging from a pullup bar or captain's chair) or lying leg raises (back flat on floor). Either one should do the trick. And if you're having low back pain, McGill curl-ups are an absolute game-changer.

But you're already well on your way to a shredded core with that routine! Just need to peel back a bit of fat. I bet you'll see abs around 12.
Thanks again for the feedback. I have several fused lumbar vertebrae with a pair of Harrington rods. As a result, I have very weak lower abs. The hanging knee raises and the captains chair are really challenging. What I can do is use an decline bench and lift my hips up using my abs. I ordered the flavorless protein powder for my smoothie. When I run out of my current chocolate powder I’ll try the brownie flavor.
 

bkb33

Active Member
Thanks again for the feedback. I have several fused lumbar vertebrae with a pair of Harrington rods. As a result, I have very weak lower abs. The hanging knee raises and the captains chair are really challenging. What I can do is use an decline bench and lift my hips up using my abs. I ordered the flavorless protein powder for my smoothie. When I run out of my current chocolate powder I’ll try the brownie flavor.

Nice. Flavorless is probably healthiest, but I love the chocolate brownie flavor. It's really like a dessert to me. Flutter kicks are another good lower-ab exercise that you can regulate based on pain/limitations.
 

Nashtide

Member
Nice. Flavorless is probably healthiest, but I love the chocolate brownie flavor. It's really like a dessert to me. Flutter kicks are another good lower-ab exercise that you can regulate based on pain/limitations.
I’m happy with my current ab routine. I do mix it up every now and then. Today I did a few sets of Paloff presses. I also use the TRX apparatus from time to time. I use the flavorless powder in my smoothie. If I’m just having a shake with almond milk, then I like a flavor. I’m currently using Gold Standard dark chocolate. It’s okay but nothing to write home about.
 

Nashtide

Member
UPDATE: I went from 14.6 to 13.7% body fat since February 28th. I also managed to gain a very small amount of muscle in that time. I attribute that to the extra protein I’m eating everyday. I know that won’t last. I’m very pleased with the fat loss!
 
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