Hello all,
I will be intermittent fasting for the next 10 weeks before I start my fall/winter bulk. Below will be my daily calories and will pretty much not alternate from this other than occasional red meats and the addition of pasta from time to time. The protocol I'm following will be 16 hours fasted with an 8 hour window feeding, I will be training at noon fasted so it will actually be around 17 1/2 hours fasted. I have been following this for a little over a week; as of now I can't tell any "real" changes however I have lost some water weight.
Stats:
24
5'11
196
14-16% I would guess
Goal:
Just a short cut prior to a long bulk over the fall/winter months.
Training regime:
Chest/bis
*Rest
Quads/Ham
*Rest
Shoulders/tri
*Rest
Back
*Rest
I will be doing 30-45 minutes of fasted LISS cardio on rest days.
***Sorry for the jumble, can't copy/paste template into forum
Food Servings **Fat / Carb / Protein - After servings kcal
Meat Sources
Large Egg 3 5 0 6 15 0 18
Egg White 8 0 0 5 0 0 40
Tuna 2 2 1 20 4 2 40
Protein powder 2 3 5 25 6 10 50
Chicken 2 9 1 22 18 2 44
Carb
Brown rice 2 1.5 35 4 3 70 8
Oatmeal 2 2.5 28 5 5 56 10
Fat
Nat PButter 1 16 6 9 16 6 9
Almonds 1 16 5 6 16 5 6
Dairy
Milk 1% 1 2.5 13 8 2.5 13 8
CCheese 1% 2 1.1 3.1 14 2.2 6.2 28
Veggie
Green beans 3 0 4 1 0 12 3
Total Gram 87.7 182.2 264
Daily Calories 789.3 728.8 1056 Total Calories 2574.1
Percentages 30.66% Fat 28.31% Carb 41.02% Pro
Anyone have suggestions and/or alterations? Thanks for the help.
I will be intermittent fasting for the next 10 weeks before I start my fall/winter bulk. Below will be my daily calories and will pretty much not alternate from this other than occasional red meats and the addition of pasta from time to time. The protocol I'm following will be 16 hours fasted with an 8 hour window feeding, I will be training at noon fasted so it will actually be around 17 1/2 hours fasted. I have been following this for a little over a week; as of now I can't tell any "real" changes however I have lost some water weight.
Stats:
24
5'11
196
14-16% I would guess
Goal:
Just a short cut prior to a long bulk over the fall/winter months.
Training regime:
Chest/bis
*Rest
Quads/Ham
*Rest
Shoulders/tri
*Rest
Back
*Rest
I will be doing 30-45 minutes of fasted LISS cardio on rest days.
***Sorry for the jumble, can't copy/paste template into forum
Food Servings **Fat / Carb / Protein - After servings kcal
Meat Sources
Large Egg 3 5 0 6 15 0 18
Egg White 8 0 0 5 0 0 40
Tuna 2 2 1 20 4 2 40
Protein powder 2 3 5 25 6 10 50
Chicken 2 9 1 22 18 2 44
Carb
Brown rice 2 1.5 35 4 3 70 8
Oatmeal 2 2.5 28 5 5 56 10
Fat
Nat PButter 1 16 6 9 16 6 9
Almonds 1 16 5 6 16 5 6
Dairy
Milk 1% 1 2.5 13 8 2.5 13 8
CCheese 1% 2 1.1 3.1 14 2.2 6.2 28
Veggie
Green beans 3 0 4 1 0 12 3
Total Gram 87.7 182.2 264
Daily Calories 789.3 728.8 1056 Total Calories 2574.1
Percentages 30.66% Fat 28.31% Carb 41.02% Pro
Anyone have suggestions and/or alterations? Thanks for the help.