My current diet - Meat and stuff

Right now I'm in the process of cutting. Prior to the operation I actually intentionally gained weight in order for my body to be strong and healthy before I'd finally go under the knife. My plan was to start cutting soon after that and thereby start my new journey towards building a better body - this time with a new outlook. So, right now I'm gradually losing body fat, trying to define my body inch-by-inch.

As usual I'm thorough with what I eat. I have a nutritional plan, but it's not really written down - it's in my head. However, for the sake of the website, and you guys, I have taken the time print it down. This is also pretty much exactly the food plan I had when I made my previous journey from 308 lbs down to 161 lbs (see before and after pictures here).

What I'll be doing now is that I'll gradually be lowering the calorie intake. Primarily I'll be taking away carbohydrates. After that I'll be remove fat. Along with that, I'll try not to change anything as far as protein is concerned. Although, I will eat less protein once a week where I deviate from the food plan. Resting days will look about the same, except I'm not taking my pre-workout product.

NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.

MY STATS:
Age: 29
Length: 184 cm (6' ½")
Morning weight: 84,4 kg (186 lbs)

MY DIETARY PLAN: MARCH 31 - 2012

MEAL 1	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Toast	35 (1,2)	3,85	1,5	14	91
Peanut butter (Organic)	50 (1,7)	12,8	24,45	8	281,5
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
Skip Omega 3	2 Tabs	0	2	0	20
Skip Mega-Pak	1 Bag	0	0	0	0
TOTAL:		41,47	41,91	28,4	645

MEAL 2	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Cutlet	200 (7)	43,2	3,4	0	206
Pasta (Whole Grain)	20 (0,7)	2,7	0,4	12,7	68,7
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Broccoli	200 (7)	6	0	4	40
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		76,2	23,9	22,9	619,7

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
MRI Black Powder	20 (0,7)	0	0	11	45
Skip BCAA No Limit	10 (0,35)	0	0	0	7,7
TOTAL:		0	0	11	52,7

POST-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Skip Big Whey	30 (1)	24	1,9	2,6	117
Skip Kreatin 100%	5 (0,17)	0	0	0	0
TOTAL:		24	1,9	2,6	117

MEAL 3	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Cutlet	200 (7)	43,2	3,4	0	206
Pasta (Whole Grain)	20 (0,7)	2,7	0,4	12,7	68,7
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Broccoli	200 (7)	6	0	4	40
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		76,2	23,9	22,9	619,7

MEAL 4	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Skip Big Whey	30 (1)	24	1,9	2,6	117
TOTAL:		24	1,9	2,6	117

MEAL 5	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Sunflower seeds	1 (0,03)	0,23	0,5	0,13	6
Raisins	15 (0,5)	0,37	0,07	11,55	49,5
Quark	100 (3,5)	12,2	0,3	3,9	67
Cottage cheese	100 (3,5)	12	4	2,2	92
FUN Light Strawberry	- (-)	0	0	0,1	0,8
TOTAL:		24,8	4,87	17,88	215,3

MEAL 6	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Skip Magnesium	1 Tab	0	0	0	0
Skip Zink	1 Tab	0	0	0	0
TOTAL:		12,2	0,3	3,9	67

SUM		PROTEIN	FAT	CARBOHYDRATES	CALORIES
TOTAL:		279	98	112	2453

||PROTEIN||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 57%

||FAT||||||||||||||||||||||||||||| 20%

||CARBS|||||||||||||||||||||||||||| 23%

Training Day Twenty One

Triceps and hamstrings - posterior muscles of the body, and the workout for the day. There isn't really much to say about this workout other than it went smoothly. The only thing I can point out, however, is that my mobile cam was placed awkwardly for each shot, so I didn't really get any good pictures. But then again, that's not what it's about.

Today's workout:
- 5x12 Horizontal leg curls
- 3x12 Stiff-legged deadlifts
- 5x12 Triceps dips machine
- 2x12 Tricpes cable pushdowns
- 1x12 Triceps cable pushdowns

Nice shot - I look like a ghost covered in flour!

The awesome camera work continues!

I almost made it into this shot!

Working out behind a huge bar - Awesome!

Nothing went wrong today except the camera work. It was a bit awkward doing stiff-legged deadlifts. I was afraid it'd take a toll on the abs, but surprisingly I had no issues with it. But then again, the weights were incredibly low.

Good workout, bad shots!

Muscle Eggs: Motivational Video

Muscle Eggs are back! This time we've caught them right in the middle of making a video. I've personally been enjoying these motivational bodybuilding videos on youtube prior to a few of my workouts. Time to enjoy yet again - egg style!

Training Day Twenty

I was thinking about doing back yesterday, but I saved it for today and ended up doing cardio instead. So, naturally, back was on the menu for the afternoon. Back workout is without a doubt the number one muscle group that provides the most hassle due to me being operated. Deadlifts are a big no no, and I can't go heavy on neither lat pulldowns nor T-bar rows. But, things are looking bright as I can slowly increase the weights with each workout.

The workout for the afternoon:
- 4x12 Seated cable rows
- 4x12 Lat pulldowns
- 4x12 Dumbbell shrugs
- 3x12 Supinated and pronated barbell wrist curls (Superset)

Didn't have the equipment for this exercise at the gym I first
started at. Wouldn't go back to those circumstances again!

Progressing nicely on lat pulldowns.

Tried keeping my arms slightly at a distance. Worked nicely.

Been supersetting pronated and supinated wrist curls
for a while now. Trying to keep the workouts short.

Whenever I hit a road bump I try to find something positive within the experience. My inability to carry out my back workout with the intensity I'd like to is no different. Being forced not to put any strain on the abs has let me focus a lot more on my back - which most likely will be beneficial to my back development.

A while back I read a good tip from a Swedish bodybuilder (can't remember who it was right now) who had a very well developed back. He said that his number one tip for people who weren't progressing in that area was to decrease the weights. He meant that a lot of people tend to put too much weight into it and thereby engaging other muscles than the ones you were trying to target.

I could personally relate to this, and, up to this day I thought I had really been focusing. But, having to really keep control of the weights has given me another dimension to the word strict. I'm definitely targeting the correct muscles to a greater extent right now, and it'll be interesting to see the results from it.

Training Day Nineteen

There's no getting around it, it's just plain fact, chest and biceps is the best training day of the week. Had a good workout today. I've started increasing the sets since yesterday's quad workout, which is the first muscle group in my 5-split cycle.

Today's workout was done as follows:
- 6x12 Bench press
- 3x12 Incline chest press machine
- 3x12 Chest fly machine
- 3x12 Biceps barbell curls
- 3x12 Alternate biceps dumbbell curls

Long time since I last benched.

Had a good couple of sets, with great focus, on this one.

Tried some tricks and got a real good pump here.

Some good old barbell curls.

Barbell and dumbbell curls - good stuff!

Great workout, nothing fancy. I love having a few more sets to play around with as a result from me stepping up my game. Tomorrow's either ending up with a back workout, or I'll take a day off. Will do a form check in the morning and go from there.

Training Day Eighteen

What an awesome day for a workout. The sun is shining, I'm rested and the quads are about to get a good beating. I'd say that the legs are what's suffering the most from me not being able to train properly. But this workout was indeed a good one. Had a couple of gruesome sets on the leg extension and topped it off with the squat machine!

Leg workout for the day:
- 2x12 Lunges
- 3x12 Leg extensions
- 3x12 Squat machine

Warm up - felt a bit heavier than I expected it to be.

Good pump, massive burn.

Push through - that's all I got running through my mind.

Had a quick discussion at the gym about motivation, and I explained that my motivation has to come from a different source now. Prior to the operation I could pick and choose from any exercise that I wanted. Now, I have to settle with the ones I can pull off. Having to narrow myself takes away a bit of the fun, but the sunny weather surely helps with keeping the spirit high.

Training Day Seventeen

This day started with an early morning, heading off to the University to get some quality studying done. Straight after that I went by the gym for some delts and calves. Was a good workout, and the first one where I started to lift at least moderately heavy.

Workout for the day:
- 5x5 Seated shoulder press (Smith machine)
- 5x5 Lateral delt raises
- 5x5 Upright cable row
- 5x5 Seated calf raises
- 3x25 Standing calf raises

Started out super light and went up to heavy!

Tried having good posture and controlling the weights.

An exercise I'm always very strict while doing.

Time to let the calves get in on the fun!

These calf raises are the masters of muscle burn!

Last set of each workout was the heavy set. Weights were still light comparing to where I used to be, but significantly heavier than I've been able to do since the operation. I give this workout five bulging biceps out of five!

Training Day Sixteen

Pump was the word for the day as two of the posterior muscles of my body got a good workout - triceps and hamstrings. The weights were low and the reps were good and solid, squeezing every ounce out of me. Hamstrings, especially, got to a gruesome point where I got that intense burning sensation.

Workout for today featured:
- 5x12 Horizontal leg curl machine
- 3x12 Seated leg curl machine
- 5x12 Triceps rope pushdowns
- 1x12 Seated EZ-bar triceps extensions
- 2x6 Seated EZ-bar triceps extensions

Controlled reps and super light weight

Seated leg curls - Aka. Hamstrings burner extreme

Triceps pushdowns guarantees a good pump

First set went fine. Second set I was completely blown out

Previously I've been holding back on my hamstrings workout. Too sloppy movement has moved the focus from the hamstrings to the abs while doing seated leg curls. Not today though. This time the hamstrings were on fire!

Training Day Fifteen

Yet another day of being busy. I don't know when things will calm down, but this wasn't the day. Therefore I'm doing a late entry with my back workout. And it was done as follows:

- 2x12 Bent over dumbbell rows
- 3x12 Cable rows
- 3x20 Lat pulldowns
- 3x20 Shrugs
- 3x12 Supinated and pronated wristcurls (Supetset)

Bent over dumbbell rows

Cable rows

I was finally able to pull off lat pulldowns!

Chest machine used for shrugs.

Some supersets between pronated and supinated wrist curls

In your face lat pulldowns! First workout since the operation where I was able to put any weight whatsoever into this exercise - and it felt damn good! I'm recovering nice and well and things are truly looking more awesome by the day!