2007 Cutting Phase: Week 18
The low-carb/refeed days will cycle like this (L=Low carb, R=Refeed): LLLRLLLLRLLLRLLLLR...
...and so on (refeeds every 4th and then 5th day).
* Pre-meal "Lean Out" supplement (this is NOT a thermogenic--it's mainly L-Carnitine) will be cycled like this at the times indicated: Week 18: Off
** Pre-cardio/training "Lean Out" supplement (this is NOT a thermogenic--it's mainly L-Carnitine) will be cycled like this at the times indicated: Week 18: Off
For more information on this log, please read this.
Information on my strength training programs and cardio routines (past and present) can always be found on my training page.
| Low-carb days | ||||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:00 AM | Pre-Cardio: 500mg Vitamin C (Non-training days only) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:00 AM | 4-5** Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:15 AM | Cardio (30 mins - LISS) (Non-training days only) | |||||||
| 7:15 AM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 8:00 AM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | Super Pak (Beverly) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 1 Cup (8 Oz) Egg Whites | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 8:00 AM | 1 Grapefruit (246g) | 104 | 0 | 0 | 26 | 4 | 16 | 2 |
| 8:00 AM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 8:00 AM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 10:30 AM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water | 275 | 2.5 | 0 | 5 | 0 | 0 | 60 |
| 11:00 AM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 1:00 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 1:30 PM | 4 Udo's Choice Oil Blend Caps | 40 | 4 | 0 | 0 | 0 | 0 | 0 |
| 1:30 PM | 6 Oz (170g) Wild Alaskan Cod | 140 | 1 | 0 | 0 | 0 | 0 | 30 |
| 1:30 PM | 2 Cups Broccoli | 50 | 0 | 0 | 10 | 4 | 2 | 4 |
| 1:30 PM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 3:30 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 4:00 PM | 8 Oz (227g) Wild Alaskan Cod | 190 | 1.3 | 0 | 0 | 0 | 0 | 40 |
| 4:00 PM | 2 Cups Broccoli | 50 | 0 | 0 | 10 | 4 | 2 | 4 |
| 5:45 PM | 1000mg Vitamin C | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 5:45 PM | Pre w/o Cocktail (1 Scoop Glutamine Select, 4 Scoops Xtend) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 5:45 PM | 4-5** Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 6:00 PM | Weight Training or HIIT Cardio | |||||||
| 6:00 PM | During w/o Cocktail (4 Scoops PR&D Glutacene) (Training days only) | 144 | 0 | 0 | 4 | 0 | 0 | 32 |
| 6:00 PM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 6:45 PM | Post w/o Cocktail (1 Scoop Glutamine Select, 4 Scoops Xtend) (Training days only) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 6:45 PM | 1000mg Vitamin C (Training days only) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:30 PM | 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water | 275 | 2.5 | 0 | 5 | 0 | 0 | 60 |
| 7:30 PM | 1 Tspn Bulk BCAA Powder | 20 | 0 | 0 | 0 | 0 | 0 | 5 |
| 8:30 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:00 PM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 9:00 PM | 1 Grapefruit (246g) | 104 | 0 | 0 | 26 | 4 | 16 | 2 |
| 9:00 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 9:00 PM | 1 Cup (8 Oz) Egg Whites | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| TOTALS | 1992 | 33.3 | 2 | 101 | 18 | 38 | 319 | |
| PERCENT | 15.05% | 20.28% | 64.06% | |||||
| Refeed days | ||||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:00 AM | 4-5** Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:15 AM | Cardio (30 mins - LISS) (Non-training days only) | |||||||
| 8:00 AM | Super Pak (Beverly) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 1 Cup (8 Oz) Egg Whites | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 8:00 AM | 2 Cups (Cooked) Oatmeal (Quaker) | 300 | 6 | 1 | 54 | 8 | 2 | 10 |
| 10:30 AM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 6 Oz (170g) Wild Alaskan Cod | 140 | 1 | 0 | 0 | 0 | 0 | 30 |
| 11:00 AM | 8 Oz. Sweet Potato | 195 | 0 | 0 | 45 | 7 | 9 | 4.5 |
| 1:00 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 1:30 PM | 4 Udo's Choice Oil Blend Caps | 40 | 4 | 0 | 0 | 0 | 0 | 0 |
| 1:30 PM | 2 Cups (Cooked) Oatmeal (Quaker) | 300 | 6 | 1 | 54 | 8 | 2 | 10 |
| 1:30 PM | 4 Oz (114g) Wild Alaskan Cod | 95 | 1.6 | 0 | 0 | 0 | 0 | 20 |
| 3:30 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 4:00 PM | 6 Oz (170g) Wild Alaskan Cod | 140 | 1 | 0 | 0 | 0 | 0 | 30 |
| 4:00 PM | 1 Cup Broccoli | 25 | 0 | 0 | 5 | 2 | 1 | 2 |
| 5:45 PM | 4-5** Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 6:00 PM | Weight Training or HIIT Cardio | |||||||
| 6:45 PM | 2 Udo's Choice Oil Blend Caps | 20 | 2 | 0 | 0 | 0 | 0 | 0 |
| 6:45 PM | 4 Oz (114g) Wild Alaskan Cod | 95 | 1.6 | 0 | 0 | 0 | 0 | 20 |
| 6:45 PM | 8 Oz. Sweet Potato | 195 | 0 | 0 | 45 | 7 | 9 | 4.5 |
| 6:45 PM | 1 Cup Broccoli | 25 | 0 | 0 | 5 | 2 | 1 | 2 |
| 8:00 PM | 2-4* Beverly International Lean Out Tabs | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:30 PM | 2 Cups (Cooked) Oatmeal (Quaker) | 300 | 6 | 1 | 54 | 8 | 2 | 10 |
| 8:30 PM | 1 Cup (8 Oz) Egg Whites | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 8:30 PM | 150g Pineapple | 72 | 0 | 0 | 19.5 | 1.5 | 13.5 | 1.5 |
| TOTALS | 2222 | 33.2 | 3 | 289.5 | 43.5 | 39.5 | 192.5 | |
| PERCENT | 13.45% | 52.12% | 34.65% | |||||