Full details of my current offseason diet and training plan can be found here:
https://trevorkouritzin.com/?p=627
-Diet was updated on Monday June.22
Here’s how my weight and measurements fluctuated:
Saturday June. 20 – 167.1
Off day – 30 minutes on the stepmill and abs
Sunday June. 21 – 167.1 *NOTE: cheat day
Trained legs heavy
Monday June. 22 – 166.5 *NOTE: Start of new diet – see below for details. Changes are in bold.
Trained shoulders and arms heavy
Tuesday June. 23 – 168.2
Trained chest and back heavy
Wednesday June. 24 – 170.3
Off day – 30 minutes on the stepmill and abs
Thursday June. 25 – 172.7 *NOTE: missed one meal this day. REALLY struggling with appetite on this day. I almost felt like vomiting throughout the day trying to get all my meals in
Friday June. 26 – 168.8 *NOTE: cheat day starts after taking my measurements and progress photos
Waist measurement: 32 inches or 81.5 cm (no change)
Upper thigh measurement: 22 inches or 56 cm (up 1.5cm)
Trained shoulders arms volume
Thoughts/comments:
Great week overall. Strength is really increasing and I can see a noticeable increase in how full and round my muscles look. Energy levels and workouts are off the charts!
My bodyweight is steadily increasing since starting the updated diet, which is what I want. The only thing I am struggling with is the food volume. My body is still adjusting. I am trying my best to get all the food in everyday. Yesterday I almost felt like throwing up from being so full.
Weekly check in photo taken this morning before breakfast:
Updated diet (changes in bold):
*UPDATED JUNE 22 – CHANGES IN BOLD*
Everything is cooked weight, unless noted
1. 500ml egg whites
50g oatmeal – uncooked weight
+ 2 whole lemons or 1 grapefruit
+60g oatmeal – uncooked weight
2. 180g chicken breast
50g brown rice – uncooked weight
100g spinach
3. 180g chicken breast
50g brown rice – uncooked weight
100g spinach
4. 200g wild salmon
225g yam
+50g oatmeal – uncooked weight
5. 150g beef liver
2 whole eggs
100g spinach
6. 150g beef liver
1 whole egg
10g psyllium husk + greens powder
Pre workout
1/2 scoop preworkout. 3 pills D-spark from n2bm.com
During workout
30g bcaa + 2g l-carnitine + 5g creatine monohydrate
Post workout
60g whey isolate (Isolation from n2bm.com)
60g oatmeal
greens powder
+50g oatmeal -uncookedweight
Other supplements: N2jointfx and ruthless 3D multi from n2bm.com
2g cla, evening primrose oil, and fish oil per day
digestive enzymes and probiotics with 3 meals per day
I will follow this diet from Saturday – Thursday. Friday will be a cheat day where anything goes but I will try to focus on eating a very high fat, high protein and low carbohydrate diet. Foods like bacon and eggs, good quality sausage and cheese, etc.
