re: PUTTHEFORKDOWN V. 2024- daily nutrition thread

Another week, another pound.

211/209/195

InBody scan today.

Scan results encompass 1/3-7/23

Body weight 222.2 -222.2 lol
SMM. 107.1 - 112. Up 4.9 lbs
BFM. 45.6 - 33.0. Down 12.6 lbs
BF % 20.6 - 14.9. Down 5.7 %

Been running PPSA almost exclusively. Only change to that would be when I’m feeling run down I will go through the motions with a Grey Skull lp fat loss template for a week or so.

Damn son...great job

Amazing numbers. Nice work!

quote:

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1 Monster Zero... bc you can take the man out of the trash but you cant take the trash out of the man

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White trashys. Delicious.


Got the usual prepped for this week.
Chicken thighs and mixed veggies.
Home Chef meals coming for dinner.
Quest bars/protein shakes for snacks/supplements

man its something about the extra being written out in front of you that makes you do it that bring results.

i started today on meal prep and diet. trying to hit 2000 cals 250g protein a day, about 50% the lean gain minimum % suggested. gonna try and stay here for a minimum of 4 weeks and then get another inbody.

202.8 as of my last inbody that i posted on previous page.

I use the musclehacking leangains method calc

its based off all of the things martin laid out in the book.

I put the bF% from the inbody, i am considered muscular based off my FFMI, used the lose weight (-500) tab, 2k steps...i get more and should lose more based on that but want to be safe, then i did 50% protein, and the carb/fat ratio at 50% so i can enjoy some beef and chicken thighs.

i like high protein to keep me full, i enjoy protein the most of all macros and for all the reasons Martin talked about in the book. as i stall, instead of lowering calories i will just up the steps some and raise the protein %....Martin says 60% is the sweet spot for best gains.

other things i will do, on days I dont lift, i will cut carbs and raise fat. Just allows me to change things up some and get some variety.

so for meals while at lunch i am doing

20oz of chicken breast
1 pack of uncle bens microwavable jasmine rice

works out to be 970 cals. Usually split this in to 2 or 3 meals depending how hungry i am



for dinner- around 730 cals
10oz chicken thighs
225g baby red potatoes with 1/2 tbsp butter with a sprinkle of the roasted potato seasoning from fresh success


i work out 8-10 time frame and have 3 scoops of protein with 1 cup fairlife milk after. I add water if i need to thin.


works out to be right around 2000 calories

protein- 260g (52%)
carbs- 132g (26%)
Fat- 48g (22%)


if you wanted to lower to about 1g on non lifting days....would be fine. could also lower the fat on lifting and up the carbs and do the opposite on non lifting.

i just think that starts complicating things alot when i dont need to right now.

what im doing is cooking the chicken breast in the crockpot and shredding using salsa, ghughes wing sauces to change it up some.

could easily do chicken breast and make a taco bowl with higher carbs instead of the chicken thighs and potatoes too.

Awesome. Thanks for laying that out fellas.

Going to be switching back to chicken breast next week to ensure I hit my protein numbers. I typically eat 2 meals per day.