LeanGains (05.12.2011 - xx.xx.xx)

This is the program I'm extremly happy with! Just a few proteinshakes, no casein shakes and no carb shakes! I'm excited to see my progress with this new program :)

Since blogspot cant show the documents in a decent matter, I'll post the link here: https://docs.google.com/spreadsheet/pub?key=0AqygXxvCP1mxdGozZHdVYWFEUGxDYmNhVUNSQlRFdGc&output=html

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Ripped Diet (24.11.2011 - 05.12.2011)

330g proteins = 1320 calories = 43%
321g carbohydrates = 1284 calories = 42%
51g fat = 459 calories = 15%
Total = 3063 calories = 100%

Time	Meal
07:00	1 scoop 100% gold whey(30g), 3dl water, 2g glutamin
08:00	100g Oatmeal, 5dl skim milk
10:00	1 scoop 100% gold whey(30g)
	1 Multivitamin
	2 Omega3
11:30	175g Chicken breast
	60g Brown rice
	50g Broccoli
	1 ss Peanutbutter
14:00	175g Chicken breast
	60g Brown rice
	50g Broccoli
	1 ss Peanutbutter
	30 min pre-workout:
	2x Kre-alkalyn, 2x BCAA, 4g glutamin, 40g carbs
	Post-workout:
	2 scoop 100% gold whey (60g), 60g carbs, 2x kre-alkalyn
18:00/19:00	175g Chicken breast
	60g Brown rice
	50g Broccoli
	1 ss udo choice
21:00	2 scoop Casein(60g)
	1 ss Peanutbutter
	3x ZMA

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Clean BigPro Diett (29.08.2011 - 24.11.11) (updated 31.10.2011)

Updated 31.10.2011

The tuna way:
405g proteins = 1620 calories = 48,1%
356g carbohydrates = 1424 calories = 42,3%
35,8g fat = 322,2 calories = 9,5%
Total = 3366 calories = 100%

The american stew way:
392g proteins = 1568 calories = 38%
449g carbohydrates = 1796 calories = 43,5%
85g fat = 765 calories = 18,5%
Total = 4129 calories = 100%

KL 07.00: 30g protein shake, 3dl water, 2g glutamin.
P:24 F:1 K:3

KL 08.00-10.00: 30g protein shake, 5dl skim milk, 70g Oatmeal, 1 multivitamin, 2 omega3.
P:73,6 F:7,1 K:69,7
______________________________________________________________________
Either the tuna way:
KL 12.00: 50g rice, 340g (2can) tunafish + broccoli - Eating 70% of it now and 30% of it at 14:00.
+ 2dl orange juice and 2dl apel juice.
P:88,95 F:4,6 K:79,2

KL 13:00: 130g Gainer
P:26 F:9 K:85

KL 14.00: (90 min before)workout: 1x whole egg, 2x egg without plum, rest of tuna.
P:12,3 F:7,9 K:0,4


Or amerikan stew way:
KL 12.00: 600g American Stew with chicken ground + broccoli.
+ 2dl orange juice and 2dl apel juice.
P:44,4 F:30,6 K:106,6

KL 13:00: 130g Gainer
P:26 F:9 K:85

KL 14.00: 600g American Stew with chicken ground + broccoli.
P:44,4 F:30,6 K:66,6
______________________________________________________________________

KL 15.00: (30 min before)workout: 60g protein shake, 1banana, 5g creatin, 5g glutamin, 2 bcaa tablets.
P:49,1 F:1,3 K:24,1

KL 17:00: (asap after)workout: 5g creatin, 60g protein shake, 30g carbs, 2 bcaa tablets.
P:48 F:1 K:33g

KL 19:00: Dinner: Random dinner with meat and potato / rice.
P:? F:? K:?

KL 21:00: Pre-bed snack: 30g Casein, 1banana.
P:27,3 F:0,4 K:21,4

KL 22:00: 3 ZMA, 3g glutamin

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Big Bulk Diet (06.07.2011 - 29.08.2011)

331,2g Proteins
109g Fat
218,4g Carbohydrates
Total: 3000 Calories


KL 08.00:
25gShake, 4dl milk, 70g Oatmeal, green te.
P:32,7 F:13,5 K:65

KL 10.00:
50g peanuts
P:12,5 F:26,5 K:3,4

KL 12.00:
50g rice + 340g (2can) tunafish
P:86 F:4 K:41

KL 14.00:
(90 min before)workout: 2x whole egg, 3x egg without plum
P:30 F:15 K:0

KL 15.00:
(30 min before)workout: 50gShake + 30gCarbs
P:41 F:4 K:30g

KL 17:00
(asap after)workout: 50gShake + 30gCarbs
P:41 F:4 K:30g

KL 19:00
Dinner: 170g (1can) Mackerel in tomato sauce + 170g tunafish (1can) + 50g rice
P:62 F:42 K:49

KL 21:00
Pre-bed snack: 30g Casein
P:26 F:0 K:1

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Small Bulk Diet (18.05.2011 - 06.07.2011)

I'm pretty happy about this one, so I'll stick to it until I reach my 75kg

165,35 bw (75kg)
248 proteins (1.5 x 165,35)
115g fat (0,5 x 165,35)
155g carbs


Breakfast: 25gShake, 3dl milk, 50g Oatmeal, green te.
P: 27 F:17,5 K:48,5g

Snack: 50g peanuts
P:12,5 F:26,5 K:3,4

Snack2: 2x hele egg, 1x eggehvite
P:35 F:20 K:0

(90 min before)workout: 170g (1can) tunafish + 10 rice
P:42 F:2 K:8

(30 min before)workout: 50gShake + 40gCarbs
P: 41 F:4 K:40g

(asap after)workout: 50gShake + 40gCarbs
P: 41 F:4 K:40g

Dinner: 170g (1can) Mackerel in tomato sauce + 10 rice
P:23 F:39,1 K:17

Pre-bed snack: 30g Casein
P:26 F:0 K:1

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Regual diet (09.05.11 - 18.05.11)

2000 kcal
40% Carbohydrater(136,6g)
25% Fat(71g)
35% proteins(208g)

Breakfast: 3xegg, 50g brocoli, green te, 1xOrange.
P:21F:15,3K:17

Snack1: 50g cashew nuts + 1xpear
P:9F:24K:18

Lunch: 200g Chicken Filé+ Salad + 75g rice
P:40,8F:2K:15

Snack2: 150g cottage cheese + 1xapple + kanel
P:19F:6,5K:12,3

Post workout: 50g Shake + 70g Oatmeal
P: 45F:9K:47g

Middag: 200g Chicken Filé + 75g rice + spinat.
P:54F:8K:15

Kevlds: 150g cottage cheese + 1ss flaxseed + 1xapple
P:19F:6,5K:12,3

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Lowcarb-highfat [13.04.11 - 02.05.11]

Diet 5 days a week, Monday - Friday

2798Kcal
= 280 gram proteiner 40%
= 186,5 gram fat 60%
= 25gram carbs



Breakfast: 3xegg, 150g bacon, 50g brocoli, c-vitamin, multivitamin, 1x fish oil
P:37g F:65g K:1,3g

Snack: 100g Jarlsberg.
P:27g F:27g K:0

Lunch: 200g Ground, 50g brocoli
P:37g F:36g K:1g

Snack: 100g Ham + 50g jarlsberg.
P:31g F:17g K:0

Post-Workout: 50g Whey, 100g banana.
P:40g K:18

Dinner: 250g Chicken, 100g salad, 50g Jarlsberg.
P:79g F:47g K:1,5

Before bed: 40g slow protein.
P:30g



Diet 2 times a week, Saturday-Sunday
2798Kcal
=105g proteins
=77,5g fat
=420g carbs

Breakfast: 100g Oatmeal, 50g rosins, 3dl milk.
P: 21 F:8 K:114

Fruit: 200g grapes, 200g banana, 100g apple
P:3.7 F:1 K:78g

Lunch:. 200g au gratin, 100g potatos, 50g brocoli
P:57 F:8 K:20.8

Fruit: 200g grapes, 200g banana, 100g apple
P:3.7 F:1 K:78g

Dinner: 300g Pancakes with 100g Brown cheese
P:35 F:30 K:117

Evening: 150g Cottage cheese, 100g blueberry
P:20 F:7.5 K:10

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