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%