For the 11th day of my 30 day challenge, I decided to turn it up a notch by focusing in more on my diet. After all, if I’m going to put in the extra effort in the gym, I may as well have the diet be as spot on as possible.

If you look at my previous entries, you’ll see that I’ve been very strict with my diet but even though I’ve eaten very clean, I haven’t entertained macro-nutrient ratios or calories p/ day.. until now.

For the remainder of June, I’m going to try and keep up the 2 a day, 15 minute cardio sessions and for my diet, I’ll be carb cycling with a new carb cycle diet plan. Every three days, I’ll go eat low calorie and low carb and every fourth day, I’ll up the calories, back off the protein a bit and crank up the carbohydrates.

Here’s the exact formula I’m using, based off my calculated BMR daily caloric requirements of 1702 :

3 Low Cal/Carb Days
2225 calories or 370 p/ meal
246 protein 45%
162 carbs 30%
60 fat 25%
1 High Cal/Carb Day
2780 p/ meal or 454 p/ meal
204 protein 30%
336 carbs 50%
60 fat 25%

The cardio sessions were rough today. I don’t think it’s because I’m overdoing it, but rather, I believe the Sunday tournament in the sun is still playing havoc on me. I haven’t felt my normal energetic self today. If I do continue to feel this way, then I might have to consider going to only 1 cardio session a day.. possibly just making it longer.

That said, I have no intention of quitting this month so I’ll try to fight through this funk and see if I can get back to feeling good here in the next few days.

Here’s today’s carb cycle diet. I was just slightly off of my macros at day’s end as I didn’t begin the day with the plan of doing this. It occurred to me about half way through and I was trying to compensate throughout the rest of the day. All in all.. it’s close enough. I don’t mind going a little lower on carbs and higher on protein.

Here’s what I ate…

June 11: Weight: 165 lbs
Sublime Protein (2 scoops chocolate) – 244 Calories, 46 Protein, 6 Carbs, 4 Fat
1/4 cup oatmeal – 75 Calories, 2.5 Protein, 13.5 Carbs, 1.5 Fat
CytoCarb2 (1 scoop) – 52 Calories, 13 Carbs
Submlime Whey Protein (Vanilla – 1 scoop) – 123 Calories, 28 Protein, 7 Carbs, 1.5 Fat
Shoulders Workout
Sublime Protein (chocolate – 1 scoop) – 122 Calories, 23 Protein, 3 Carbs, 2 Fat
Phormula 1 Protein (1 scoop) – 96 Calories, 23 Protein, 1 Carb, 0 Fat
CytoCarb2 (1 scoop) – 52 Calories, 13 Carbs
Egg Beaters (16oz) – 250 Calories, 50 Protein, 6 Carbs
Chicken Breast (6 oz cooked) – 300 Calories, 35 Protein, 3 Fat
Green Beans (16 oz PictSweet) – 150 Calories, 5 Protein, 25 Carbs, 0 Fat
Sublime Protein (2 scoops chocolate) – 244 Calories, 46 Protein, 6 Carbs, 4 Fat
1/4 cup oatmeal – 75 Calories, 2.5 Protein, 13.5 Carbs, 1.5 Fat
Udo’s Oil (1Tbsp) – 120 Calories, 14G Fat
CytoCarb2 (2 scoops) – 104 Calories, 26 Carbs
Udo’s Oil (1Tbsp) – 120 Calories, 14G Fat

2247 Calories, 260 Protein, 133 Carbs, 60 Fat

(Absolutely No Spam - EVER)