Carbs, carbs, carbs... always with the carbs! And yes, it's time to yet again add some more of these so called carbohydrates. Reason for this? Throughout the past few weeks, or perhaps even couple of months, I've been adding some candy here and there in my diet (it's been noted in various training entries). This was mainly due to two reasons: A) I had an incredibly stressful time and needed some extra goodies to keep the motivation going. B) I noticed that the body, as well as the performance at the gym benefited from this. However, this is not the main reason as to why I'm adding the carbs. The main reason is in fact because I went through a few old posing pictures the other day and noticed that the physique was a lot harder and a lot more pleasing when I was on a diet with a higher carb count. Therefore, right now, I'll be using the dietary plan that I was using back when those pictures were taken, only with a slightly higher calorie count. Let the evaluation process begin!
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. There is also a direct link to each supplement that I take so that you can easily get hold of it yourself.
MY STATS:
Age: 30
Length: 184 cm (6' ½")
Pre-Cheat Day Morning Weight: 77,2 kg (170,1 lbs)
MY TRAINING ROUTINE *:
Day 1: 45 min walk + Quads, Abs
Day 2: 45 min walk + Biceps, Chest
Day 3: 45 min walk + Back, Trapezius, Forearms
Day 4: 45 min walk + 30 min cardio
Day 5: 45 min walk + Triceps, Hamstrings
Day 6: 45 min walk + Delts, Calves
Day 7: 45 min walk + 30 min cardio
* Walks are done in the morning on an empty stomach and consist of a set course (usually takes around 45 minutes). Cardio is done on either a crosstrainer, a seated bicycle machine or a treadmill with low intensity. Strength training and cardio are usually done in the evening or afternoon.
| MEAL 1 | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| 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 |
| Strength Daily Strength Superfruit | 2 Tab | 0 | 0 | 0 | 0 |
| Strength Omega 3 | 2 Tabs | 0 | 2 | 0 | 20 |
| Strength D-Vitamin | 1 Tab | 0 | 0 | 0 | 0 |
| Sportlab Pro 17-Dione | 1 Tab | 0 | 0 | 0 | 0 |
| Performance Tribulus Terrestris | 2 Tabs | 0 | 0 | 0 | 0 |
| TOTAL: | 37,6 | 40,4 | 14,4 | 554 |
| MEAL 2 | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| Egg | 100 (3,5) | 12,3 | 9,7 | 0 | 136 |
| Cottage cheese | 100 (3,5) | 12 | 4 | 2,2 | 92 |
| Jasmin rice | 20 (0,7) | 1,36 | 0,04 | 16 | 69,6 |
| Peanut butter - No Salt (Organic) | 20 (0,7) | 6,2 | 8,2 | 3,4 | 114 |
| TOTAL: | 31,8 | 21,9 | 21,6 | 411,6 |
| PRE-WO | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| iForce Nutrition HemaVol Plasma Volumizer | 7,5 (0,2) | 0 | 0 | 0 | 0 |
| Sportlab BCAA Intraplay | 10 (0,35) | 0 | 0 | 3,3 | 34,6 |
| TOTAL: | 0 | 0 | 3,3 | 34,6 |
| POST-WO | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| NutriTech Whey Complete | 30 (1) | 23,4 | 1,9 | 2,1 | 110 |
| Strength Creatine Monohydrate | 5 (0,17) | 0 | 0 | 0 | 0 |
| TOTAL: | 23,4 | 1,9 | 2,1 | 110 |
| MEAL 3 | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| Egg | 100 (3,5) | 12,3 | 9,7 | 0 | 136 |
| Cottage cheese | 100 (3,5) | 12 | 4 | 2,2 | 92 |
| Jasmin rice | 20 (0,7) | 1,36 | 0,04 | 16 | 69,6 |
| Peanut butter - No Salt (Organic) | 20 (0,7) | 6,2 | 8,2 | 3,4 | 114 |
| TOTAL: | 31,8 | 21,9 | 21,6 | 411,6 |
| MEAL 4 | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| Quark (0,3% Fat) | 180 (6,3) | 21,6 | 0,54 | 7,2 | 117 |
| FUN Light Strawberry | - (-) | 0 | 0 | 0,1 | 0,8 |
| Frozen Strawberries | 65 (2,3) | 0,52 | 0,26 | 4,2 | 24,5 |
| TOTAL: | 22,1 | 0,8 | 11,5 | 142,3 |
| MEAL 5 | GRAMS (OZ) | PROTEIN | FAT | CARBOHYDRATES | CALORIES |
| Quark (0,3% Fat) | 100 (3,5) | 12 | 0,3 | 4 | 65 |
| FUN Light Strawberry | - (-) | 0 | 0 | 0,1 | 0,8 |
| Frozen Strawberries | 65 (2,3) | 0,52 | 0,26 | 4,2 | 24,5 |
| NutriTech Calcium Magnesium Zinc | 1 Tab | 0 | 0 | 0 | 0 |
| Strength CLA | 1 Tab | 0 | 1 | 0 | 9 |
| TOTAL: | 12,5 | 1,5 | 8,3 | 99,3 |
| SUM | PROTEIN | FAT | CARBOHYDRATES | CALORIES | |
| TOTAL: | 159 | 88 | 83 | 1763 |
||PROTEIN|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 48%
| CARBS|||||||||||||||||||||||||||||| 25%
