2007 Cutting Phase: Weeks 21-25

May 25th Update: There are going to be no refeed days during this section of the cut (unless specifically called for by Mastover). The refeed diet is still shown below in case I am told to have one, but in all likelihood the low carb plan is all I'll be eating until I reach my goal of 6% body fat in a few weeks. If I am directed to have a refeed day, I'll update this again.

May 30th Update: For May 30th and May 31st my diet will take a brief detour from this plan. Please see this for details.

June 4th Update: Starting today (week 23) each serving of cod will be reduced to 4 ounces. Everything else stays the same.

June 19th Update: Starting today (week 25) there will be two small changes to Meal #1 and Meal #6 only: Grapefruit will be reduced from one whole grapefruit to one half grapefruit, and the cod will be replaced with 1 cup egg whites. Everything else stays the same. This will be used today through Saturday. My meal plan for the final week of my cut will be posted before Sunday.

* 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 21: 4 tabs, Week 22 Off, Week 23: 3 tabs, Week 24: 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 21: 5 tabs pre-cardio & Strength training, week 22 Off, Week 23: 5 tabs pre-cardio & Strength training, Week 24: 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 (45 mins - LISS) (Wed-Thu-Sat-Sun)              
7:15 AM 1 Tspn Bulk BCAA Powder 20 0 0 0 0 0 5
8:00 AM 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 6 Oz (170g) Wild Alaskan Cod 140 1 0 0 0 0 30
8:00 AM 1 Grapefruit (246g) 104 0 0 26 4 16 2
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 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
11:00 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
11:00 AM 3 Tspn Bulk BCAA Powder 60 0 0 0 0 0 15
1:00 PM 2-4* Beverly International Lean Out Tabs 0 0 0 0 0 0 0
1:30 PM 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
1:30 PM 6 Oz (170g) Wild Alaskan Cod 140 1 0 0 0 0 30
1:30 PM 1.5 Cup Broccoli 37 0 0 7.5 3 1.5 3
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 3 Udo's Choice Oil Blend Caps 30 3 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 1.5 Cup Broccoli 37 0 0 7.5 3 1.5 3
5:45 PM 4-5** Beverly International Lean Out Tabs  (Training days only) 0 0 0 0 0 0 0
5:45 PM 1000mg Vitamin C  (Training days only) 0 0 0 0 0 0 0
5:45 PM Pre w/o Cocktail (1 Scoop Glutamine Select, 4 Scoops Xtend)  (Training days only) 0 0 0 0 0 0 0
6:00 PM Weight Training (Mon-Tue-Thu-Fri)              
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 (Training days only) 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 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
9:00 PM 1 Grapefruit (246g) 104 0 0 26 4 16 2
9:00 PM 6 Oz (170g) Wild Alaskan Cod 140 1 0 0 0 0 30
  TOTALS 1841 23.8 0 80 14 35 320
  PERCENT   11.63%   17.38%     69.53%
                 
                 
  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 (45 mins - LISS) (Wed-Thu-Sat-Sun)              
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
8:00 AM 6 Oz (170g) Wild Alaskan Cod 140 1 0 0 0 0 30
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 3 Udo's Choice Oil Blend Caps 30 3 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 3 Udo's Choice Oil Blend Caps 30 3 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 3 Udo's Choice Oil Blend Caps 30 3 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  (Training days only) 0 0 0 0 0 0 0
6:00 PM Weight Training (Mon-Tue-Thu-Fri)              
6:45 PM 3 Udo's Choice Oil Blend Caps 30 3 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 3 Udo's Choice Oil Blend Caps 30 3 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 6 Oz (170g) Wild Alaskan Cod 140 1 0 0 0 0 30
8:30 PM 150g Pineapple 72 0 0 19.5 1.5 13.5 1.5
  TOTALS 2192 40.2 2.5 254.5 39.5 38.5 199.5
  PERCENT   16.51%   46.44%     36.41%