Flex - Diet Log

[Flex]

As some of you may know, I've been dieting for a while now. As of right now I'm just maintaining, possibly looking to add a few pounds of muscle while keeping my bodyfat very low. I normally do my nutrition numbers in my head, but felt it'd be a good idea to write things down for a little while. I'm still carb cycling somewhat, so some days my carbs may be high, and others they may be lower.




Food item - Calorie count (Protein/Carbohydrates/Fat)

Meal 1.) Eggs & Oatmeal Breakfast
8 egg whites- 120 cals (28/0/0)
2 whole eggs- 140 cals (12/0/8)
1 packet "weight control" Quaker oatmeal- 160 cals (7/29/3)
1/2 cup dry oats- 150 cals (5/27/3)
1 black coffee
Meal totals - 570 cals (52/56/14)

Meal 2.) Ground Turkey Wrap
1 low-carb whole wheat tortilla- 100 cals (7/14/3)
6 oz. 93/7 lean ground turkey- 232 cals (31/0/12)
1 Diet Mountain Dew
Meal totals - 332 cals (38/14/15)

Meal 3.) Strawberry Fruit Smoothie
8 egg whites - 120 cals (28/0/0)
1 packet BSN's Syntha-6 strawberry flavored whey protein - 200 cals (22/13/6)
2 cups frozen strawberries - 100 cals (2/26/0)
2 cups water
2 Splenda packets
Ice cubes
*blended together*
Meal totals - 420 cals (52/39/6)

Meal 4.) Pre-workout Meal
1 Labrada Nutrition Protein Bar - 300 cals (25/33/9)
1 scoop MuscleTech Premium Whey Protein - 120 cals (20/9/1)
1 serving NO-Xplode - 25 cals (0/6/0)
1/2 caffeine tablet
Meal totals - 445 cals (45/48/10)

TRAIN

Meal 5.) Post-workout Meal
1 serving Optimum Nutrition HydroWhey - 140 cals (30/2/1)
1 serving Optimum Nutrition HydroBuilder - 180 cals (30/8/2.5)
1 bagel with fat free cream cheese - 300 cals (10/50/5)
Meal totals - 620 cals (70/60/8.5)

Meal 6.) Ground Turkey Wrap and Vanilla Protein Cake
6 oz. 93/7 lean ground turkey - 232 (31/0/12)
1 omega-3 whole wheat tortilla - 170 (7/35/3)

1 serving BPI Vanilla whey protein - 190 cals (22/14/4)
4 egg whites - 60 cals (14/0/0)
2 packets splenda
cinnamon
*mixed together and set in the microwave on high for 45 seconds*
Meal totals - 652 cals (74/49/19)

Meal 7.) Large Tuna Salad
Large bowl of romaine lettuce - (I don't count cals for lettuce)
4.5 oz. packet of garlic & herb flavored tuna - 225 cals (32.5/5/7.5)
2 tbs fat free ranch dressing - 30 cals (0/6/0)
2 oz. black olives - 100 cals (0/4/10)
Meal totals - 355 cals (32.5/15/17.5)

Meal 8.) Chocolate Peanut Butter Protein Cake
1 scoop Optimum Nutrition whey protein - 120 cals (24/2/1)
1 tbs Skippy Natural peanut butter - 95 cals (3.5/3/8)
4 egg whites - 60 cals (14/0/0)
2 Splenda packets
*mixed together and mic'd*
Meal totals - 275 cals (41.5/5/9)


3,669 calories
405 grams protein (44%)
286 grams carbs (31%)
99 grams fat (24%)

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[mvsf1]

^^ You are eating 66% of the protein Ronnie Coleman takes every day. That sounds nuts. Do you feel any stomach stress?

[Natzo]

now here is a thread with a big T.

[Natzo]

I see you use shakes a lot during the day, is that because you're restricting calories or just work related.

[Flex]

^^ You are eating 66% of the protein Ronnie Coleman takes every day. That sounds nuts. Do you feel any stomach stress?

Nah, although my protein is not typically that high, It's usually in the 350 range. And, I might even go lower from there since I've been eating more carbs.

The reason for the higher protein and lots of shakes is because I got lots of samples when I went to Teen/Collegiates/Masters Nationals a week ago.

[Natzo]

^^^^

hahahah


Flex, thank I just came in my pants.

[Flex]

Today was a low-carb day off from the gym.


Meal 1.) Eggs, oatmeal, and turkey bacon
8 egg whites - 120 cals (28/0/0)
2 whole eggs - 140 cals (12/0/8)
1 packet oatmeal - 160 cals (7/29/2.5)
5 pieces 95/5 extra lean turkey bacon - 100 cals (15/0/2.5)
Meal totals - 520 cals (62/29/13)

Meal 2.) Chocolate banana protein shake
2 scoops Optimum Nutrition whey protein - 240 (48/6/2)
1 medium banana - 105 cals (0/27/0)
Meal totals - 345 (48/33/2)

Meal 3.) Chicken and oatmeal
7 oz. chicken breast - 233 cals (49/2/5)
1 packet oatmeal - 160 cals (7/29/2.5)
Meal totals - 393 cals (56/31/7.5)

Meal 4.) Turkey bacon snack
5 pieces extra lean turkey bacon - 100 cals (15/0/2.5)
Meal totals - 100 cals (15/0/2.5)

Meal 5.) Vanilla protein cake snack
1 packet BSN True Mass Vanilla - 210 cals (17/22/6)
4 egg whites - 60 cals (14/0/0)
Meal totals - 270 cals (31/ 22/6)

Meal 6.) Large tuna salad
Large bowl of romaine lettuce (N/A)
4 tbs fat free roasted red pepper dressing - 30 cals (0/8/0)
1 packet tuna - 225 cals (32.5/5/7.5)
Meal totals - 255 cals (32.5/13/7.5)

Meal 7.) Lean ground beef tortillas
2 low-carb whole wheat tortillas - 200 cals (14/28/6)
9 oz. 90/10 lean ground beef - 540 cals (66/0/30) *I drain much of the fat out*
Meal totals - 740 cals (80/28/36)

Meal 8.) Lean ground beef tortilla
1 low-carb whole wheat tortilla - 100 cals (7/14/3)
6 oz. 90/10 lean ground beef - 360 cals (44/0/20)
1 plate broccoli - (N/A)
Meal totals - 460 cals (51/14/23)


3,083 calories
375.5 grams protein (49%)
170 grams carbs (22%)
97.5 grams fat (29%)

[mvsf1]

I love this log, please keep updating it...

PS: what about some progress pics?

[Natzo]

tortillas and tuna slad look good... but chicken breast and oatmeal? lol no thanks.

[Flex]

I love this log, please keep updating it...

PS: what about some progress pics?

I've been trying to update my log, but MuscleMecca wasn't working for me for over a week. Not sure why.

I haven't really taken any in a while, but all of these were taken within the last month. I've been drug-free for a while now.

[Flex]

Here's a couple more pics from my facebook. lol.

[Flex]

This was a very high overall calorie chest day last week. I always eat more on leg days, back days, and chest days. Don't expect protein or fat to normally be this high on high-carb days.

Meal 1.) Homemade protein bars
2 homemade protein bars - 514 cals (58/56/6)
Meal totals - 514 cals (58/56/6)

Meal 2.) Lean ground turkey tortilla + vanilla protein cake
1 low-carb whole wheat tortilla - 100 cals (7/14/3)
8 oz. 93/7 lean ground turkey - 340 cals (42/0/16)
4 egg whites - 60 cals (14/0/0)
1 packet bpi vanilla whey protein - 190 cals (22/14/4)
Meal totals - 690 cals (85/28/23)

Meal 3.) Homemade protein bars
2 homemade protein bars - 514 cals (58/56/6)
Meal totals - 514 cals (58/56/6)

Meal 4.) Eggs and toast
8 egg whites - 120 cals (28/0/0)
2 whole eggs - 140 cals (12/0/8)
2 pieces ezekial flourless wheat bread - 160 cals (8/30/1)
1 Met-rx amplified energy shooter - 10 cals (0/2/0)
Meal totals - 430 cals (48/32/9)

TRAIN

Meal 5.) 4 bagels and whey
1 serving Hydrowhey - 130 cals (30/2/1)
1 serving Muscletech Premium whey - 120 cals (20/9/1)
3 cinnamon raisin swirl bagels - 870 cals (30/171/2)
1 whole wheat bagel - 240 cals (10/49/2)
4 oz. fat free cream cheese - 108 cals (16/6/0)
Meal totals - 1,468 cals (106/237/6)

Meal 6.) Lean ground turkey tortilla + oatmeal
1 low-car whole wheat tortilla - 100 cals (7/14/3)
8 oz. 93/7 lean ground turkey - 340 cals (42/0/16)
1 packet oatmeal - 160 cals (7/29/2.5)
Meal totals - 600 cals (56/43/21.5)

Meal 7.) Protein cake + peanut butter
8 egg whites - 120 (28/0/0)
2 scoops Optimum Nutrition whey protein - 260 cals (48/6/2)
2 tbs Skippy natural peanut butter - 180 cals (7/6/17)
Meal totals - 560 (83/12/19)

4,776 calories
494 protein (41%)
464 carbs (39%)
90.5 fat (17%)

[Flex]

Recent picture of my legs. Showing off my vascularity, lol.

[Cork]

Damn Flex, I figured with what you did with Turk, that you'd look good yourself, but I'm impressed.

[mvsf1]

Holy ****, I don't know what's more impressive, 500 grams of protein a day or your face in these pics xD

[Natzo]

Damn bro these pics just make me ashamed of the ones I post in here..lol

Looking damn good! bro, and did you compete?

in general what did you do to come to that brutal condition?

[Natzo]

and bro what's the recipe for the homemade protein bars?

[Flex]

and bro what's the recipe for the homemade protein bars?

I've been trying out different ingredients each time. This is the next one I plan to try.

-3 cups oats
-6 scoops whey
-couple teaspoons cocoa
-teaspoon vanilla extract
-1/2 cup butter substitute (have to figure out what i'll use here, any recommendations?)
-1/2 cup natural peanut butter
-2 cups splenda
-about a cup of skim milk