I have been working with Justin Harris for almost a year now, and having him to keep me on track this offseason has a been huge. When we started I was 198lbs and now I am 20lbs heavier, and I’m the leanest I have ever been at this weight and easily eating the most food I ever had in my life. I have a small appetite, so pushing the calories high has been a challenge for me. 2 weeks ago, on a check in, he brought down the calories, and this is what my new diet looks like now. It’s nice to be eating less food.
*Note: I don’t only eat meat and rice and peanut butter. This was just for an example.
Low carb days – 1x a week on my non-training day.
Meal 1 – 6 oz. meat, 1 cup rice,1tbs peanut butter
Meal 2 -5 – 6 oz. meat, 2/3 cup rice, 1.5 tbs. peanut butter
Meal 6 – 6 oz. meat, 2 tbs. peanut butter
Medium carb days – 3x a week on smaller muscle groups like arms, shoulders, or any “pump” day I may do.
Meal 1 – 6 oz. meat, 2 cups rice
Meal 2 and 3 – 6 oz. meat, 1.5 cups rice,
Meal 4 – 3 scoops intraphormance or 30g amino acids, 60g HBCD
Meal 5 – 6 oz. meat, 2 cups rice
Meal 6 and 7 – 6 oz. meat, 1 cup rice, 1.5tbs peanut butter
High carb days – 3x a week on Chest, back, and leg day.
Meal 1- 5oz meat, 2.25 cups rice
Meal 2 – 5 oz. meat 2 cups rice
Meal 3 – 5 scoops intra phormance or around 45g Amino acids, 90g HBCD from truenutrtion.com
Meal 4 – 5 oz. meat, 2.25 cups rice
Meal 5 – Cheat meal
Meal 6- Cheat meal
I am also doing 3 sessions of steady state cardio a week, 20 minutes per session, post workout.