All_Pain_No_Gainz님의 저널, 2021년 10월 30일

Great work Rick!! What does a day of those many calories look like?? 😅 

94g fat 726g carbs 348g protein 61g fiber 3073g sodium  

So what foods do you eat in a day to achieve those numbers? Sorry, I’m curious 🧐 😂 

I'm cutting at the time and find it difficult to get the protein I need. I'm still lifting just to maintain the muscle I have. What's your protein sources? Good job on your transformation btw. 

Meal # 1 - 770 cals / 52g P / 113g C / 15g F Over night oats 80g Oats 16g almond butter 150g Oikos Triple Zero Greek yogurt 100g frozen blueberries 33g whey protein powder 240ml 100% Cranberry juice Meal # 2 - 696 cal/63g P/87g C/12g F Fish and egg fried rice 8 oz raw tilapia 2 servings dry instant rice 90g frozen mixed veg 2 medium eggs Meal # 3 - 673 cals/63g P/62g C/16g F Chicken, broccoli, quinoa 2 servings quinoa 175g cooked chicken breast 85g broccoli slaw 28g Mozzarella cheese Meal # 4 - 734 cals/34g P/110g C/17g F Concoction bowl 45g cream of rice 16g almond butter 32g protein powder 2 poptarts Intra-workout - 95 cal / 0g P / 22g C / 0g F 1 scoop ghost aminos 1 scoop jacked factory carb surge Post-Workout - 240 cals / 12g P / 48g C / 0g F 2 scoops dark matter Meal # 5 - 601 cals/50g P/92g C/5g F Chicken and sweet potato 6oz raw weight chicken breast 300g sweet potatoe 170g frozen broccoli 21g honey 4g swerve brown sugar Meal # 6 - 825 cals/65g P/112g C /19g F Nutbutter and jelly sandwiches w protein shake 4 slices Ezekiel bread 32g almond butter 34g sugar free preserves 1 banana 240ml fairlife fat free milk 1 serving casein protein  

For some reason it don't copy and paste right. Lol. But that's just over 4600 cals 

Wowzers!! You def have it figured out Rick!! WTG!! 💪🏼👏🏼💪🏼 

Thank you YG 😁 

Pfduser, I mostly easy tilapia, chicken breast and lean ground turkey. I use protein powder as well but mainly just to flavor my oats lol.  

Eat*** 

Thanks for your patience answering my questions lol. I’m cutting calories and you’re increasing. I didn’t know how one could fit that amount into their day, now I know. Thanks again!! Interesting 💪🏼😀 

No problem. YG. Any time 

Hi mermee, right now I'm on a 14week program by John Meadows (you can find him on YT) called the gamma bomb. It's a traditional split. Monday legs, Tuesday chest and shoulders, Wednesday back and abs, Thursday off, Friday Legs, Saturday bis,tris,abs,Cavs, Sunday off 

Thank you. You as well 💪🏻 

Doesn't the protein powder make your oatmeal gummy and thick though? No amount of milk could cure that for me lol.  

Thanks for sharing your meals and your workout schedule. How long are your sessions? 

Chrisw77, no I use whey isolate. I add it after it's cooked. actually makes it a bit runny. 

Jcordry. Usually about 1.5hrs- 2hrs at the most.. these last few weeks of the program are really barbaric ..... Monday will be 32sets on legs, Tuesday 28 sets on chest and shoulders, Wednesday 32sets on back ( 😭 ), Friday another 18sets on legs, and Saturday is 48sets on bi's and tri's! So I'll be there for a while 😉  

Wow Rick that sounds barbaric indeed!! I'm going to need more structure soon as I'm finally getting to the point where I can actually lift now that I got full body/bodyweight strong (about 3 months in). Keep slaying friend! 💪 🔥🔥🔥