This isn’t my suggestion for nightmare. These are my adjustments made to nightmare’s diet, to better suit me, open to suggestions from you (and particularly nightmare). I haven’t tried to make improvements to nightmares diet. I just operate on a different schedule, have access to different food, supps, etc.
First, let me say that I am a competitive weightlifter, not a sprinter. I workout 6 days a week, strictly weightlifting related exercises. I am currently 5’9, 89.5k/196lbs, ~15%bf. I would like to get down to 85k/187lbs, with minimal interference with my strength and lifting progress. From there, I would like to slowly get down to around 6-7%bf, and bring my lean body mass up to the point that I still weigh around 187.
I have found that with my work volume, I can eat almost whatever I want and gain weight very slowly. Therefore, some minor alterations may be all that are necessary. Nonetheless, I feel that it is time to get serious. That means paying closer attention to my diet.
So, here’s what I’ve got for now. I’m sure some of you will notice that I have rounded the grams to the nearest 5, just to make additions simpler. Plus lets face it, we’re not getting EXACTLY 32.55g, or whatever.
7:45 a.m.
1 scoop vanilla Designer Whey (20g P) mixed with
½ cup of oats (25g C: 5g P) and
1/2 cup of blue berries (15g C) in
1 cup skim milk (10g C: 5g P)
1 cup coffee
1 multi v/m (GNC Mega Men)
8:30-9:45 am
Primary Workout
9:30-10:00 am
Sip Recovery Drink - Designer Whey/Gatorade (70g C: 35g P)
10:45 am
1 ½ cup fat-free cottage cheese (35g P: 15g C)
1 orange (20g C)
12:00 pm
1 fruit (20g C)
2:00 pm
Myoplex (60g P: 30g C)
1 tbsp Udo’s blend (15g F)
5:00 pm
6-8oz of salmon, tuna, lean beef, chicken (45g P: 15g F)
1 multi v/m (GNC Mega Men)
7:30 pm
2 scoops Designer Whey (35g P)
1 cup raw mixed veggies
1 tbsp olive oil (15g F)
10:30 pm - 3 ZMA (SNAC)
11:00 p.m. – 3 eggs, 3 egg whites (free-roaming grass fed chicken) (30g P: 15g F)
11:30 bed
TOTALS:
220g C, 275g P, 60g F
(35:45:20)
2440 Kcals