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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.  

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