sentricyphen

Well here it is. Feel free to post replies, I won't yell @ ya.

I'll try to post my typical days...I usually eat the same thing on workout days, then different stuff on cardio days etc. etc.
Well I better get typing!

sentricyphen

Macro Chart
Cycle:Cut
Day Type:Workout- Moderate carbs day

Consumed cal:3600
Net cal: 3100
Surplus/Deficit cal: -500

Macro Ratio: 40%-30%-30%
cal: 1440-1080-1080
g: 360-270-120

Meal#1 48-85-25 (pre w/o)
Meal#2 25-50-0 (during w/o)
Meal#3 48-85-10 (post solid)
Meal#4 48-10-17
Meal#5 48-10-17
Meal#6 48-10-17
Meal#7 48-10-17
Meal#8 48-10-17
Meal#9(night) 25-10-5
Meal#10(night) 25-10-5

note: meal 9 & 10 are only if I wake up in the middle of the night.
If they are eaten, I count it on the next days cals.

sentricyphen

Weds 5/5/04

meal#1

1 c. oats

4.5 egg whites

2 applesauce packets.

1.5 tbsp olive oil

5g creatine
multi

meal#2

28g whey isolate
25g dextrose
25g maltodextrin

meal#3

1 c. oats

2 applesauce

87 g chicken

meal#4

1/4 c. refried beans

100g chicken

1 low carb tortilla

1/4 c. f.f. cheese

meal #5

28g cashews

187g chicken

1/2 tbsp olive oil

meal#7

8 egg whites

1 tbsp olive oil

meal #8

1/2 c. low fat c.c.
106 g chicken
1.75 tbsp olive oil + 1/2 tsp olive oil

meal#9/10--didn't wake up.

PreMier

Do you plan on posting workouts also?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

sentricyphen

sure thing.

PreMier

I am just curious as to what type of routine you are on also

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

sentricyphen

I'll post it over the weekend.
You have a journal, right premier?

Diet wise, I've decided to kick the refried beans and opt for black beans. Other than that I'm considering switching one of the applesauce servings for a whole fruit.

PreMier

Yea, I will bump it in a sec. Its the TP-PT PreMier Edition.

What kind of fruit. Some are higher in sugars than others.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Jodi

sentricyphen, how much do you weigh?

Essence EFA

sentricyphen

K man thanks.
Probably some blueberries or strawberries...or just a solid apple.

sentricyphen

right now I'm 215 12% bf

greekblondechic

Hello!

Whats this nonsense in your gallery about shaving my head??

Then I'd have to change my name to greekBALDchick ewww!

I can do it

I WILL be a size 5.

sentricyphen

LOL....

you jinxed me. Mine is shaved now!

PreMier

Where you disappear off to?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

donescobar2000

Get you ass in her Sentri! Youre slacking on the posting.

]

sentricyphen

LMAO you guys crack me up.

Ok I'm going to post my new stuff first thing in the morning(after eating of course!!)

Right now I'm taking a more advanced approach. 40-30-30 was apt in the midst of all my school work, but summer is here!
It's time to take it to the next level.

I would definitly appreciate some insight on my newest carb cycle, it's not exactly standard, since theres only one high carb day per week. See you in the morning

P-funk

how long are you going to cut for??

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

sentricyphen

Till I hit 8 or 9%. That should be about another few weeks. I tend to drop fat super fast, almost a percentage every week or two,while maintaing lean.

From there I will bulk the rest of the summer.

sentricyphen

Heres the current split I am on:

Su Bi/Tri/Forearm (50-10-40)
M Cardio (50-10-40)
T Cardio (50-10-40)
W Legs (Refeed)
R Chest/Delts (40-30-30)
F Cardio (40-30-30)
Sa Back/Abs (40-30-30)



I think I will change the 3 low days in a row, very tough to get through. Also I'm trying to arrange it so that the arms day gets a 40-30-30 day--only problem is it would be too close to back or chest...and I also want that cardio day to land on a low carb day

Maybe you can help me tweak this carb cycle Jodi?

sentricyphen

5-11-04

Sunday-Tues(Low Carb)

Macro Chart
Cycle: Cut
Day Type: N/A

Consumed Cal: 3621
Net Cal: 3121
Surplus/Defecit Cal: -500

Macro Ratio: 50%-10%-40%
cal: 1811-362-161
g: 453-91-161

Meal#1 61-21-20(pre w/o)
Meal#2 25-50-0(during w/o)
Meal#3 61-21-10(post solid)
Meal#4 61-0-26
Meal#5 61-0-26
Meal#6 61-0-26
Meal#7 61-0-26
Meal#8 61-0-26
Meal#9 25-0-5(night)
Meal#10 25-0-5(night)

donescobar2000

Is that 161 protein or carbs?

]

sentricyphen

thats fat. (p-c-f)

50% Protein= Almost 500g of Protein.

My kidneys are going to hell.

donescobar2000

Shit man. Youre gonna die! Be careful.

]

sentricyphen

Yep. But its either that or more fat, and 40% is already getting up there. It's only for a short time period anyway.

sentricyphen

So whats new @ P.P. ?

donescobar2000

Nothing really man. We need to get the site set up remember. What are you doing tomorrow? I am off.

]

sentricyphen

I'll put the main page up tommorow then.

Fit Freak

Senti...you're not eating 500 grams of protein based on what you posted above...not even close.

Why so many meals? ... 6-7 is fine. My recommendations are to have more protein with breakfast and lose the malto/dextrose shit...not a fan of that....but I think I told you that already...up to you

Also...Once you get to about 10%...a REAL 10% I mean...drops in BF take much longer....so I would plan on about 8 weeks to get down where you want to be unless you plan on losing muscle.

Good luck...I will follow this

Searching for the right balance...

sentricyphen

No, I am getting 450+ g.
61*7=427 +25= 452 +any night meals.

**That original post belongs to the 40-30-30 split.

You think 8 daytime meals is too much? It seems to have sped my metabolism up nicely...

As for the 50/50 dex and malto, Im actually not doing that anymore, just solid dex. I'm still a believer in the spike though...If you have any contrary articles I'd be glad to read them.

-Yeah I would imagine it would slow down around 10% like you said, it will take as long as it has to, I dont go by time periods, but by BF%. I'm losing approx 1 lb a week. By the end of this week I should be around 11%.

-A real 10% as opposed to a fake one?

-Thanks for the great input FF You know I appreciate it. Just the kind of criticism I need to hear.

Fit Freak

OK...but 100g chicken is only 22 grams of protein?????????

as for the 10%...most people underestimate their BF...if you're a true 10% you should have a clear 6 pack of abs....that's what i mean.

I don't like the spike but i agree to disagree here...as long as it works for you is what matters.

I'll be following this so cheers to constructive feedback

Searching for the right balance...