ok. here's what's changed. from 10 weeks out the diet looks like this;
meal 1: 75g oats
10 egg whites
2 yolks
meal 2: 200g white rice (cooked weight)
250g turkey (pre cooked weight)
meal 3 : same as above
meal 4 : same as above
meal 5: 100g extreme protein in water
75g oats
meal 6 : 250g turkey (pre cooked weight)
meal 7 : 10 egg whites
2 yolks
Not much change. just a gradual progression towards more whole foods in the diet. The overall values haven't shifted much either, pretty much all that's happened is i've reduced carb intake by 50g or so per day, and elevated protein intake by same amount to compensate.
I'm missing my build and recover though, i gotta say. That really was the nicest tasting thing in my day. But it's no longer about taste.
still no cardio, although ab training started this week. three times a week for the last 10 weeks.
the fat appears to be coming off, though i have felt very tired and run down this week. workouts have still been good, still strong too.
when something else changes, i'll update. thanks. |