2007 Cutting Phase: Weeks 19-20
The low-carb/refeed days will cycle like this (L=Low carb, R=Refeed): LLLLRLLLLLRLLLLR...
...and so on (refeeds every 5th and then 6th 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 19: 2 tabs; Week 20: 3 tabs; Week 21: 4 tabs.
** 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 19: 4 tabs pre-cardio only; Week 20: 4 tabs pre-cardio & Strength training; Week 21: 5 tabs pre-cardio & Strength training.
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 | 1.0 Cups (Cooked) Oatmeal (Quaker) | 150 | 3 | 0.5 | 27 | 4 | 1 | 5 |
| 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 | 2072 | 30.2 | 2.5 | 262.5 | 39.5 | 38.5 | 187.5 | |
| PERCENT | 13.12% | 50.68% | 36.20% | |||||