Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.
The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.
Here are some Sample Meals to show you how I keep it creative and Tasty!!!
Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea
How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.
Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams
Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk
Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.
Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.
The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.
Here are some Sample Meals to show you how I keep it creative and Tasty!!!
Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea
How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.
Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams
Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk
Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.
Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!
