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The Recomp diet

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Old 01-11-2007, 12:07 PM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
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Default The Recomp diet

here is the diet plan for the new routine, I'll be doing the Bill Starr Single Factor 5x5, hoping for strength and a little recomp out of this. Lift M,W.F, cardio will start on oposite days after 3 weeks.

ht 5'11"
wt 245lbs
bf aprox 20-25%

macro break down by meal (Lifting Days)
1-47p, 52c,10f
2-47p, 0c,2f
3-47p, 52c,2f
4-47p, 0c,21f
5-20p,10c,2f (pre)
6-60p,60c,10f (post)
7-47p, 26c,21f

the only diffrence between this and non lifting days will be meals 5 and 6 wont exist, so I'll try to replace them with some veggies, and some protien. The numbers will go down due to the lack of activity, although i may add in some more food in the later weeks when I start adding in cardio.

overall totals P316 C200 F87 cals 2673
main: at moder activity level is 3553, so i'm well below that, but i have a lot of fat on me, so it wouldnt make sense to maintain that.

Foods list:
Protiens: Beef, Chicken, fish, pork, whey, BCAA's, cottage cheese
Carbs: oats, whole grain breads, whole grain crackers, rice, yams, ect (thanks talo)
Fats: MCT's, Fish oil, Sesamin, natty bnp, nuts, and fats from pro sources.

Any suggestions for this please let me know, I'm trying to keep it kinda simple, so its easy to follow. I have almost constant access to foods, there is a cafe here at work that has a lot of stuff.
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Last edited by hrdgain81; 01-11-2007 at 01:04 PM.
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Old 01-11-2007, 12:28 PM
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TALO TALO is offline
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Location: Alberta , Canada
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Looks good. You should be shreadded in no time.

Just wondering why you don't have any rice or potatoes in there for carbs.

Also do you have any plains for straight protein days ? or lowering your calories as you move along ?
Even if you want to keep them the same you can always raise your protein and lower your carbs...but these are things you will figue out later....Good luck man
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Old 01-11-2007, 01:05 PM
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hrdgain81 hrdgain81 is offline
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updated the carbs, and yes I will see how all goes then either taper my cals up or down. The whole thing will depend on if i'm making strength gains or not, I will drop cals if I can and still gain strength, but I wont sacrafice strength to drop bf right now.
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