Thread: Straad Diet blog

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I can really tell if i dont get over 120/130g fat on a workout day, i get tired fast
one day this week i noticed i was low on fats throughout the day so i ate a bunch (56g) an hour before the workout but i still got tired
I need to keep them up all day one workout days

I am still trying to be a little bit calorie deficient. I believe my maintenance at this weight is about 2800, I am trying to get over 2300 each day, but admittedly i am low some non workout days
but i a still hovering about 231-235 ish
Started the week at 235, been as low as 231 one morning but this morning 233, that change may just be water

I am on 500cyp/250eq right now so that may be countering the weight loss
I am watching my abs and i have lost a bit of that final stubborn lower ab fat, but not all of it

I am happy with my bodyfat where it is over winter, and i proved i can hold it on a normal diet but i still have never been this lean and I would like to see how far I can get
I am still not Alien lean. but maybe that will take a change in drugs.

I think my issue with the last bit of fat may be cardio
I roll 3 days a week and lifts a couple days a week but i dont do dedicated cardio, and i cant really
rolling requires so much legs and you go from relaxed to 100% effort then back to relaxed so many times that every time i add in cardio, my legs are tired on rolling days and i pull a muscle.

Monday, low carb 9-5-2011
8:00 1 tbs peanut butter (4p,3c,8f) 100cal, protein shake(23p,0c,0f)130, 32oz water
10:00 2 eggs(12p,0c,14f)180, 2ham(10p,0c,2f)60
1:00 2 hamburgers(40p,0c,25f) 405, 2 cheese(10p.0c,14f)240, 1oz almonds(5p,2c,13f)160cal, 32 oz water
2:30 2pork ribs (25p,0c,25f)337, String cheese(8gp, 0c, 2.5f)60, 32oz water
5:00 beef jerky(23p,3c,2f)120 , 1oz almonds(5p,2c,13f)160, 32oz water
6:00-7:00 BJJ training
7:00-8:30 hapkido training 32oz water
9:00 1 can tuna (45g/p, 0g/c)100, protein shake(23p,0c,0f)130, 1oz almonds(5p,2c,13f)160, 32oz water

calories 2342
protein 238
carbs 12
fat 131.5
water 6

Tuesday, low carb 9-6-2011
8:30 2 eggs(12p,0c,14f)180, 16oz water
9:00-10:00 2 cups coffee (0,2,0)4, 8oz water
12:00 3:00 8oz chicken breast(40p,0c,4f)211, string cheese(8gp, 0c, 2.5f)60, 32oz water
3:00 2pork ribs (25p,0c,25f)337, 32oz water
4:00 1 can tuna (45g/p, 0g/c)100, 16 oz water
6:00 8oz chicken breast(40p,0c,4f)211, sour cream(1p,1c,5f)60, salsa(0p,2c,0f)10, 1oz almonds(5p,2c,13f)160cal
8:30 6 ham(30p,0c,6f)180, 2 cheese(10p.0c,14f)180, 32oz water
9:00 1oz almonds(5p,2c,13f)160cal
10:00 1 tbs peanut butter (4p,3c,8f) 100cal, protein shake(23p,0c,0f)130, 8oz water

calories 2083
protein 248
carbs 12
fat 109
water 4

Wednesday, low carb 9-7-2011
8:00 2 eggs(12p,0c,14f)180, 32oz water
9:00-10:00 2 cups coffee (0,2,0)4, 8oz water
10:30 6 ham(30p,0c,6f)180, 2 cheese(10p.0c,14f)180,
12:30 1 can tuna (45g/p, 0g/c)100, diet coke
1:30 8oz chicken breast(40p,0c,4f)211, 8oz water
3:00 2 eggs(12p,0c,14f)180, 2 String cheese(16gp, 0c, 5f)120, 32oz water
5:00 1oz almonds(5p,2c,13f)160cal, 32oz water
6:00 2 turkey burgers(32p,0c,30f)400, mustard, jalapenos(0p,2c,0f)10. 32oz water
8:00-9:00 gym chest/ back
9:00 1 can tuna (45g/p, 0g/c)100, protein shake(23p,0c,0f)130,
10:00 2 tbs peanut butter (9p,6c,16f) 200cal, 32oz water
10:30 turkey dog(5p,0c,12f)130

calories 2275
protein 282
carbs 12
fat 122
water 5.5

Thursday, low carb 9-8-2011
8:00 1 tbs peanut butter (4p,3c,8f) 100cal, protein shake(23p,0c,0f)130, 8oz water
9:00-10:00 2 cups coffee (0,2,0)4, 8oz water
11:30 5ham(25p,0c,5f)150, 2cheese(10p,0c,14f)180, 32oz water
2:00 2 hamburgers(40p,0c,25f) 405, 2 cheese(10p.0c,14f)180, 32 oz water
5:00 2 turkey burgers(32p,0c,30f)400, 2 cheese(10p.0c,14f)180, mustard, jalapenos(0p,2c,0f)10. 32oz water
6:00-7:00 BJJ training
7:00-8:30 hapkido training 32oz water
9:00 1 can tuna (45g/p, 0g/c)100, protein shake(23p,0c,0f)130,
10:00 2 tbs peanut butter (9p,6c,16f) 200cal, 32oz water

calories 2169
protein 231
carbs 11
fat 126
water 5.5

cant do keto, same problems as before
taking a couple days off

Ok so Ketosis and my body just dont get along, call me a wuss but I cant live with it
so I'll try to eat clean and give that 40, 25,35 a try If i still get about 200g protein (800cal) that would put my carbs at 125 (500cal) and fat about 175 (1575cal) 2875 daily calories which is about maintenance at 235# and i would like to be slightly under maint.
the fat cal seems a bit high I function pretty good on 130-140g a day on zero carbs
I could cut a bit there and see. Change a couple of those fat cal to extra protein would also cut a few calories and protein is always good
going to take me a few days to figure out what to eat and how to fall into those guidelines



Sunday 9-11-11
8:30 1/2 cup oats(5p,27c,3f)150, tbsp honey(0p,17c,0f)60, protein shake(23p,0c,0f)130
9:00-10:00 2 cups coffee(0p,2c,0f)4
11:30 5 turkey(15p,0c,7.5f)150, 2 bread(4p,20c,1f)70
12:00 1oz almonds(5p,2c,13f)160cal
1:30 1 can tuna (45g/p, 0g/c)100
2:30 4oz turkey(22p,0c,7f)150, manwich(1p,8c,0f)30
4:00 8oz chicken breast(40p,0c,4f)211, sour cream(1p,1c,5f)60, salsa(0p,2c,0f)10
5:00 1oz almonds(5p,2c,13f)160cal, 2 CCstring cheese(12p,1c,10f)140
5:30 2 turkey dogs(10p,0c,24f)260
6:00 1oz almonds(5p,2c,13f)160cal
7:00-9:00 bjj rolling
9:00 protein shake(23p,0c,0f)130

Calories 2135
protein 215 53%
carbs 86 21%
fat 107 27%

Monday 9-12-11
8:30 1/4 cup oats(2p,13c,2f)75, 1 tbs peanut butter (4p,3c,8f) 100cal, protein shake(23p,0c,0f)130
9:00-10:00 2 cups coffee (0,2,0)4, 8oz water
12:00 6 turkey(18p,0c,9f)180, 2 bread(4p,20c,1f)70, string cheese(6p,0c,5f)70
2:30 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70, string cheese(6p,0c,5f)70
4:45 4oz turkey(22p,0c,7f)150, manwich(1p,8c,0f)30, 2 cheese(10p,0c,14f)180, chips(3p,18c,7f)150
5:00 6:00 1oz almonds(5p,2c,13f)160cal

calories 1689
protein 153
carbs 86
fat 72

need to see what I am eating and tune up the diet some

Thursday 11-3-2011
8:00 1/2 cup oats(5p,27c,3f)150, tbsp honey(0p,17c,0f)60
10:30 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70, asparagus(2p,5c,0f)27
1:00 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70, asparagus(2p,5c,0f)27
4:30 2 tbs peanut butter (9p,6c,16f)200, jelly(0,13,0)50, 2 bread(4p,20c,1f)70, 2oz almonds(10p,4c,26f)320
5:00 2chicken burger(18p,0c,26f)260, 2 bread(4p,20c,1f)70
6:00-7:00 BJJ training
7-9:00 Hapkido
9:00 4 eggs(24p,0c,28f)360, 2oz almonds(10p,4c,26f)320
10:00 protein shake(23p,0c,0f)130

calories 2384
protein 207 41%
carbs 161 32%
fat 129 26%

could have dropped some of the bread and this day would have fell into line better. Bread is my weakness. I loves me a samich

Friday, 11-4-2011
9:00 3 eggs(18p,0c,21f)360, 3ham(15p,0c,3f)60, 1oz almonds(5p,2c,13f)160, diet coke
12:00 steak 7oz sirloin(36p,0c,8f)222, broccoli(2p,5c,0f)27
3:30 2 tbs peanut butter (9p,6c,16f)200, jelly(0,13,0)50, 2 bread(4p,20c,1f)70, 2oz almonds(10p,4c,26f)320
5:00 2 tbs peanut butter (9p,6c,16f)200, jelly(0,13,0)50, 2 bread(4p,20c,1f)70, 2oz almonds(10p,4c,26f)320
6:00 8oz chicken breast(40p,0c,4f)211, sour cream(1p,1c,5f)60, salsa(0p,2c,0f)10
10:00 protein shake(23p,0c,0f)130

calories 2680
protein 186 44%
carbs 91 21%
fat 140 33%

Saturday, 11-5-2011
9:00 3 eggs(18p,0c,21f)360, sausage(6p,1c,19f)200, 1oz almonds(5p,2c,13f)160
12:00 chili(20p,17c,6f)202, crackers (0,10,4)80
3:00 chili(20p,17c,6f)202, crackers (0,10,4)80
6:00 2 bread(4p,20c,1f)70, 2sausage(12p,2c,38f)400, 1oz almonds(5p,2c,13f)160
7:00 protein bar(30,23,7)280
8:30 1 can tuna (45g/p, 0g/c)100, crackers (0,20,8)160

calories 2454
protein 165 41%
carbs 101 25%
fat 133 34%

made chili today

Sunday, 11-6-2011
8:00 3 eggs(18p,0c,21f)360, 2 tbs peanut butter (9p,6c,16f)200, jelly(0,13,0)50, 2 bread(4p,20c,1f)70
9:00 2 tbs peanut butter (9p,6c,16f)200, jelly(0,13,0)50, 2 bread(4p,20c,1f)70, 1oz almonds(5p,2c,13f)160

need to get back at it
Sunday weight: 249. Had been hanging pretty steady at 242. Rather be 232.
Ate so much over the weekend I wasn't really hungry today on Monday so all the numbers will be low.
hit 500 test enth, 150 EQ Sunday
Had dropped the peptides to 2x/day but i can really tell the difference in my recovery and joint pain so i bumped them back up to 3x/day

Monday 3-19-2012
8:00am 100mcgghrp-2/50mcggrf129
12:00 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70
4:30 5 ham(25p,0c,5f)150, 2oz almonds(10p,4c,26f)320
5:00 100mcgghrp-2/50mcggrf129
6:00-7:00 BJJ workout
7:00-8:30 Hapkido workout
9:00 100mcgghrp-2/50mcggrf129
9:30 5 ham(25p,0c,5f)150, 2oz almonds(10p,4c,26f)320
10:00 1 can tuna (45g/p, 0g/c)100, carrots(1p,8c,0f)35, 1tbs ranch(1p,1c,2f)30

calories 1275
protein 167 52%
carbs 36 8%
fat 65 40%

see what happens tomorrow...

Tuesday 3-20-2012
8:00am 100mcgghrp-2/50mcggrf129
10:30 5 ham(30p,0c,6f)180, 1oz almonds(5p,2c,13f)160
10:30 1-OxyElite Pro
1:30 can tuna (45g/p, 0g/c)100, diet coke
4:00 6 ham(30p,0c,6f)180, 2oz almonds(10p,4c,26f)320
4:00 1-OxyElite Pro
5:20 100mcgghrp-2/50mcggrf129
6:00 10oz chicken breast(50p,0c,5f)265, sour cream(1p,1c,5f)60, salsa(0p,2c,0f)10, carrots(1p,8c,0f)35, 1tbs ranch(1p,1c,2f)30
8:00 2 tbs peanut butter (8p,7c,16f) 200cal
10:30 100mcgghrp-2/50mcggrf129
11:00 5 ham(25p,0c,5f)150, 1oz almonds(5p,2c,13f)160

calories 1890
protein 211..45%
carbs 27 .....6%
fat 97 .......46%

humm, still having trouble eating enough calories

maintenance calories at 245 body weight

Maintenance 2895 CALORIES/DAY
Fat Loss 2316 CALORIES/DAY
Extreme Fat Loss 1960 CALORIES/DAY

Wednesday 3-21-2012
8:00am 100mcgghrp-2/50mcggrf129, 1-OxyElite Pro
11:30 can tuna (45g/p, 0g/c)100, 1oz almonds(5p,2c,13f)160, diet coke
12:00 1-OxyElite Pro
1:30 5 ham(25p,0c,5f)150, 1oz almonds(5p,2c,13f)160
3:30 4 ham(20p,0c,4f)120, 1oz almonds(5p,2c,13f)160
5:00100mcgghrp-2/50mcggrf129
6:00 8oz chicken breast(40p,0c,4f)211, sour cream(1p,1c,5f)60, salsa(0p,2c,0f)10, carrots(1p,8c,0f)35, 1tbs ranch(1p,1c,2f)30
8:00 2 tbs peanut butter (8p,7c,16f) 200cal
9:00 4 eggs(24p,0c,28f)360
11:00 100mcgghrp-2/50mcggrf129

calories 1756
protein 180, 41%
carbs 25, 6%
fat 103 52%

Still not eating enough calories and not getting enough protein. need to add another large protein source per day


Thursday 3-21-2012
8:00am 100mcgghrp-2/50mcggrf129, 1-OxyElite Pro
10:30 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70, 1oz almonds(5p,2c,13f)160
12:30 5 ham(25p,0c,5f)150, carrots(1p,8c,0f)35, 2tbs ranch(1p,3c,5f)60
1:00 1-OxyElite Pro
4:30 1 can tuna (45g/p, 0g/c)100, 2 bread(4p,20c,1f)70, 1oz almonds(5p,2c,13f)160
6:00-7:00 BJJ
7:00-8:30 Hapkido
9:00 100mcgghrp-2/50mcggrf129
9:30 4 eggs(24p,0c,28f)360, 3turkey sausage(27p,0c,18f)270
10:00 2 tbs peanut butter (8p,7c,16f) 200cal
10:30 1 can tuna (45g/p, 0g/c)100, 2 tbs peanut butter (8p,7c,16f) 200cal

calories 2035
protein 247, 45%
carbs 69, 10%
fat 116, 45%

wow. working out on oxy elite is insane. I was absolutely pouring sweat and cardio was for shit.


Friday 3-23-2012
8:00am 100mcgghrp-2/50mcggrf129
11:00 6ham(30p,0c,6f)180, carrots(1p,8c,0f)35, 2tbs ranch(1p,3c,5f)60, 1oz almonds(5p,2c,13f)160
12:00 diet coke
1:30 6ham(30p,0c,6f)180, carrots(1p,8c,0f)35, 2tbs ranch(1p,3c,5f)60, 1oz almonds(5p,2c,13f)160

ate clean but not 100% carb free sat and sunday but didnt keep records.

weight Monday morning: 241.8

That seems like a a lot of weight loss in 1 week but not really
The 249 was a high number after overeating the weekend before so even if i changed nothing i would have lost a couple of those
and second i hadn't dieted in about 5-6 months and you always see greater results the first week
I am going to keep at it another week and see what happens
I would like to be in the 230's leading into summer and maybe beach season cut a touch more

Monday 3-26-2012
8:00am 100mcgghrp-2/50mcggrf129, 1 oxy elite
11:00 1 can tuna (45g/p, 0g/c)100, 1oz almonds(5p,2c,13f)160
1:00 1 oxy elite
2:00 5 ham(25p,0c,5f)150, carrots(1p,8c,0f)35, 2tbs ranch(1p,3c,5f)60, 1oz almonds(5p,2c,13f)160
5:00am 100mcgghrp-2/50mcggrf129
6:00 -7:00 BJJ
7:00-8:30 Hapkido
9:00 chicken(20p,5c,5f)150, 4oz whitefish(15p,0c,2f)70, carrots(1p,8c,0f)35, 2tbs ranch(1p,3c,5f)60, 1oz almonds(5p,2c,13f)160
10:00 100mcgghrp-2/50mcggrf129
10:30 1 can tuna (45g/p, 0g/c)100, 2 tbs peanut butter (8p,7c,16f) 200cal
11:002 tbs peanut butter (8p,7c,16f) 200cal

calories 1640
protein 185
carbs 47
fat 93