Ok, after 2 weeks of streight minicut phase my weight for today is 115,2kg so Luki decidet that we are ready to get back on the surplus and start building again
! The news for this week is that im also started the accutain 40mg/d so i really hope it's once for all ended my skin problems.
As for this week the diet looks like that:
Medium carb day (Training days) - 300p, 700c, 35f
> everything dry weight <
M1 - 100g chicken, 2slices of protein cheese, 1scp of iso whey, 25g of 100% dark chocolate, 75g of rice flakes, 4 slices of whole whead bread
M2 - 250g chicken, 100g rice, 50-100g veggies (spinach and bellpeppers mix)
M3 - 350g white fish, 100g rice, 50-100g veggies (spinach and bellpeppers mix)
M4 (pre workout) - 250g chicken, 150g rice, 100g banana, 20g almond butter + 10iu novorapid + 10iu gh
Intra: 30g eaa, 40g dextrose, 10g creatine, 10g glutamine
M5 (post) - 225g cereal + 2,5scp of iso (too much Roman Fritz lately xD) + 10iu novorapid
M6 - 150g chicken, 1scp of iso, 20g almond butter, 100g oats
High carb days (2x a week on push days) - 300p, 920c, 10f
> everything dry weight <
60iu lantus
M1 - 100g chicken, 1scp of iso whey, 125g of rice flakes, 4 slices of whole whead bread
M2 - 250g chicken, 125g rice, 50-100g veggies (spinach and bellpeppers mix)
M3 - 350g white fish, 125g rice, 50-100g veggies (spinach and bellpeppers mix)
M4 (pre workout) - 250g chicken, 150g rice, 100g banana, 30g honey or 60g low sugar jam, 20g almond butter + 10iu novorapid + 10iu gh
Intra: 30g eaa, 60g dextrose, 10g creatine, 10g glutamine
M5 (post) - 275g cereal + 2,5scp of iso + 10iu novorapid
M6 - 250g chicken, 150g regular pasta
Low carb day (Rest days) - 300p, 220c, 85f
> everything dry weight <
M1 - 100g chicken, 1scp of whey, 2slices of protein cheese, 25g of 100% dark chocolate, 75g of rice flakes, 4slices of whole whead bread
M2/3 - 250g chicken, 100g bellpeppers mix, 30g almond butter of 15g of mac oil
M4 - 150g chicken, 3whole eggs, 100g bellpeppers mix
M5 - 2,5scp of iso, 20g almond butter
M6 - 250g of chicken, 550g of frozen fries
Cardio 6x25min