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good luck bro, and thanks again for everything 
JohnnyRockit's 2012 Transformation Contest Log
- Thread starter johnnyrockit8665
- Start date
johnnyrockit8665
New member
Right on guys! Lets do this!!!!
johnnyrockit8665
New member
Thanks for the support Rachel!
Yeah I didn't want to miss out on all the fun! So I'm doing both, I am going to be pretty busy over the next 3 months lolJR
johnnyrockit8665
New member
Alright I think I am going to start off with diet! The plan is eat clean and not have any cheat meals till the 90 days are up.
85-90 % of my protein per week will come from Eggs, Turkey, Chicken and Fish. The other 10-15% will come from lean red meat, nuts, lentals, and 1-2 W2BM protein shakes a day.
Carbs will be mostly oats rolled and steal cut, Brown Rice, Quinoa, whole grain wheat bread and Sweet potato.
Fats will mostly come from Almonds, Fish, Krill Oil, Olive oil
Veggies A lot mixed Brocoli, Cauliflower, carrots, Spinach just to name a few
Fruit a couple times a day around weight training and/or cardio
These are all the baseline foods and I plan to switch things alternating to give myself some variety!
A typical day would go something like this, I am still working on the portions I will edit them in later.
5:30 wake
6:00 1st meal 1/2 cup steel cut oats, 5 eggs scrambled with Brocolli
7:00-9:00-Gym
9:00-2nd meal PWO shake with fruit, 1/3 cup rolled oats, 1 tblspoon of natty Peanut butter, Table spoon pure gelitin with water.
11:00-3rd meal turkey, Brown Rice, mixed veggies
2:00-4th meal Fish sweet potato, mixed veggies
5:00- 5th meal Chicken and mixed veggies no carbs
8:00- 6th meal Greek yogurt and Almonds or Protein shake B4 bed
10:00-bed time
Gonna figure out the portions and macros tonight and will post soon. Diet is going to be most important any help would be greatly appreciated!
85-90 % of my protein per week will come from Eggs, Turkey, Chicken and Fish. The other 10-15% will come from lean red meat, nuts, lentals, and 1-2 W2BM protein shakes a day.
Carbs will be mostly oats rolled and steal cut, Brown Rice, Quinoa, whole grain wheat bread and Sweet potato.
Fats will mostly come from Almonds, Fish, Krill Oil, Olive oil
Veggies A lot mixed Brocoli, Cauliflower, carrots, Spinach just to name a few
Fruit a couple times a day around weight training and/or cardio
These are all the baseline foods and I plan to switch things alternating to give myself some variety!
A typical day would go something like this, I am still working on the portions I will edit them in later.
5:30 wake
6:00 1st meal 1/2 cup steel cut oats, 5 eggs scrambled with Brocolli
7:00-9:00-Gym
9:00-2nd meal PWO shake with fruit, 1/3 cup rolled oats, 1 tblspoon of natty Peanut butter, Table spoon pure gelitin with water.
11:00-3rd meal turkey, Brown Rice, mixed veggies
2:00-4th meal Fish sweet potato, mixed veggies
5:00- 5th meal Chicken and mixed veggies no carbs
8:00- 6th meal Greek yogurt and Almonds or Protein shake B4 bed
10:00-bed time
Gonna figure out the portions and macros tonight and will post soon. Diet is going to be most important any help would be greatly appreciated!
Hey Johnny...I'm subbed in! I'm behind ya 100%!
gymjunkie09
New member
diet looks solid bro, only thing I can see offhand is maybe some more good fats in the 3rd 4th and 5th meal?Alright I think I am going to start off with diet! The plan is eat clean and not have any cheat meals till the 90 days are up.
85-90 % of my protein per week will come from Eggs, Turkey, Chicken and Fish. The other 10-15% will come from lean red meat, nuts, lentals, and 1-2 W2BM protein shakes a day.
Carbs will be mostly oats rolled and steal cut, Brown Rice, Quinoa, whole grain wheat bread and Sweet potato.
Fats will mostly come from Almonds, Fish, Krill Oil, Olive oil
Veggies A lot mixed Brocoli, Cauliflower, carrots, Spinach just to name a few
Fruit a couple times a day around weight training and/or cardio
These are all the baseline foods and I plan to switch things alternating to give myself some variety!
A typical day would go something like this, I am still working on the portions I will edit them in later.
5:30 wake
6:00 1st meal 1/2 cup steel cut oats, 5 eggs scrambled with Brocolli
7:00-9:00-Gym
9:00-2nd meal PWO shake with fruit, 1/3 cup rolled oats, 1 tblspoon of natty Peanut butter, Table spoon pure gelitin with water.
11:00-3rd meal turkey, Brown Rice, mixed veggies
2:00-4th meal Fish sweet potato, mixed veggies
5:00- 5th meal Chicken and mixed veggies no carbs
8:00- 6th meal Greek yogurt and Almonds or Protein shake B4 bed
10:00-bed time
Gonna figure out the portions and macros tonight and will post soon. Diet is going to be most important any help would be greatly appreciated!
johnnyrockit8665
New member
Got any ideas of what I can add to those meals to get more good fats?
