14 Weeks Out 2020 vs. 2021 Prep Process
Prep 14 Week Out Summary: Prep 14 Week Out Summary:
2020: Post Christmas Week. Since we had stalled last week this weeks diet involved the reduction of my added fats in meals down to 0 & an increase in cardio time (Went from 20 min HIIT 5x/week to 25 min HIIT 5x/week). When fats are reduced down to nothing things tend to all apart rather quickly. Joints become tender, brain fog tends to set in, and overall it's not a fun feeling. However this is EXACTLY why it is so beneficial to work with a GOOD coach. They are going to be willing to take you places your emotions will not allow you to take yourself to. Progress really jumped forward this week. Weight dropped from 193.6 to 192.4.
2021: This was another crazy work week. A lot of travel and road time led to continued progression by sticking 100% to the plan. Weight went from 208.4 to 206.8 and I'm in the "it looks worse before it looks better" phase of dieting. We are right on track with our trend line for loss progression so there we once again no diet alterations this week. You will see below the typical diet for my days on this phase.
Prep Phase:
2020 Prep: 13 weeks into full prep mode, full fat burners
2021 Prep: Week 3 of prep. No fat burners and still on the "base prep" diet.
Weight:
2020 Prep: 192.4
2021 Prep: 206.8
Average Daily Direct Calories (Calories from Direct Macros):
2020 Prep: 1,560 (Calories not accounting for 1 free meal)
2021 Prep: 2,711 (Calories not accounting for 2 free meals)
Direct Carbs:
2020 Prep: 0 2x/week, 100 4x/week, 700 1x/week
2021 Prep: 175 3/week, 325 2x/week, 800 2x/week
Added Fats:
2020: 0 added fats. All fats coming from lean protein sources
2021: 35 3x/week, 21 2x/week, 0 2x/week
Cardio:
2020 Prep: 25 Minutes HIIT 5x/week
2021 Prep: 20 Minutes HIIT 5x/week Same Duration as all offseason.
Typical Diet Day:
2020: Training Day (Non- High Day)
Meal 1: 25 grams protein powder & 230 grams liquid egg whites blended w/ 1 packet apple cinnamon oatmeal to make protein pancakes
Meal 2: 146 grams cooked chicken breast w/ 2 cups salad & franks red hot wing sauce as dressing
Meal 3: 4 oz (raw weight) Eye of Round Steak & 184 grams egg whites
Pre-Workout: 146 grams cooked chicken breast, 90 grams rice (mixed w/ broth, salt, pepper)
Post-Workout: 146 grams cooked chicken breast, 180 grams rice (mixed w/ broth, salt, pepper)
2020: Off Day
All Meals (5): lean protein and 2 cups green vegetable.
2021: Training Day (Non-High Days)
Meal 1: 163 grams cooked chicken breast, 135 grams cooked rice. (jasmine), 14 grams almonds.
Meal is mixed together and chicken broth is added with salt, pepper, and italian seasoning. This tastes awesome! The key to to reheat it with enough broth to make the rice sticky and tasty again.
Meal 2: 5.5 oz Eye of Round Steak, 65 grams cooked shrimp, 10 oz russet potato.
Meal 3: 2 large whole eggs, 10 egg whites, 1 packet lower sugar Apple & Cinnamon oatmeal w/ 34 grams plain oats added in.
Pre-Workout Meal: 163 grams cooked chicken & 270 grams cooked white rice (once again mixed w/ broth, salt, pepper, and italian seasoning.)
Post-Workout Meal: 163 grams cooked chicken & 270 grams cooked white rice (once again mixed w/ broth, salt, pepper, and italian seasoning.
2021: Off Day (Non-Training Days)
Meal 1: 2 Whole large eggs, 10 egg whites, 52 grams (raw weight) Old Fashioned Oats with cinnamon and 1 tbsp splenda
Meal 2: 163 grams cooked chicken breast, 125 grams cooked white rice, 14 grams almonds (once again mixed w/ broth, salt, pepper, and italian seasoning.)
Meal 3: 163 grams cooked chicken breast, 125 grams cooked white rice, 14 grams almonds (once again mixed w/ broth, salt, pepper, and italian seasoning.)
Meal 4: 8 oz (Raw Weight) 96/4 ground beef, 7.5 oz potato.
Meal 5 (bedtime): 57 grams casein protein & 8 oz skim milk blended with 200 grams ice chips in the NINJA BLENDER to make ice cream. Topped with 18 grams of low fat granola & 14 grams almonds or cashews. Drizzle w/ Walden Farms Carmel Syrup & sprinkle of sea salt. Culvers HAS GOT NOTHING ON ME! lol.
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