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No need to over think too much. Like you said just hitting protein is key. After that being consistent is usually the best go. I understand fluctuating carbs and fats when you think it’s needed.
I sort of prep as needed. I can get away with getting a little behind on prepping due to my job providing free meals. So typically I’m only spending about $25 a week and that’s all on chicken.
Diet planner definitely needs improvement. No bodybuilder in the world spaces out macros evenly. Pre workout is usually smaller for most and post workout is usually bigger. Joe himself definitely has his meals fluctuate lots.
I’m in peak bulk right now so I feel pretty fat and lazy haha so cardio no. I definitely should be, but I walk 8k-10k steps usually.
Split is: Push, lower 1, rest, pull, chest/arms, lower 2, rest.Meal 1 (pre workout)
7 oz chicken
40g of Carbs via riceCreatine and 25g of Carbs (intra workout)
Meal 2 (post workout)
45g of Protein via whey
1 appleMeal 3
6 oz chicken
2 oz beef patty
1 slice swiss cheese
2 buns (42 g of Carbs)Meal 4
7 oz chicken
130 g of carbs via rice
2 eggs
1.5 tbsp of peanut butterMeal 5
Salmon 7 oz
65 g of carbs via rice
66 g of carbs via cerealMacros aren’t exactly the same as yours but close. Thought I’d share.
As you mentioned we all have different schedules. Being in the military my day changes quite a bit and so sometimes I gotta work with eating cereal and burgers.Macros
270 p, 415 c, 65 fNo. Always aim for at least 0.8 – 1 grams of protein per lb of body weight. In a fat loss diet your carbohydrates and fats are the two you want to adjust. Keeping protein the same start to finish of the diet helps maintain muscle mass.
Doesn’t sound like you have an issue at all my friend. 3 lbs in six weeks while staying lean is a great spot to be in.Keep up the good work!
I’ve seen the coaches answer this question previously. The programs are purposely designed 4 days a week so you have flexibility to do the leg program and add in an arm day yourself. Essentially they realize cookie cutter programs aren’t ideal so there’s leeway
If you’ve been dieting for 9 months straight then definitely consider a maintenance phase, pull back on cardio a bit and then repeat the process. Good job on losing that weight. Good luck!
Very helpful advice. Thank you sir
Hey bryce thanks for the advice.
I was using leg press as a substitute for hack squat already. So now I’m left wondering what do I replace that with?
The program calls for elevated heel squats and hack squats. I can squat just no hack squat. I have access to a v squat with the angled platform. I’m guessing that’s my best bet for emulating the full knee flexion.
