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  1. 02-28-2010, 06:04 PM #1
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    Squataholic
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    Default Squatsi's Log

    New Diet for 4 weeks

    Week 1 (low carb)
    30min am cardio
    Meal 1
    6 egg whites
    1 whole eggs
    1/3c oatmeal

    Meal 2
    6 oz chicken
    3/4 cup cooked quinoa/brown rice

    Meal 3
    PWO
    1.5 scoops protein/water
    1/3c oatmeal

    Meal 4
    6oz chicken
    1oz nuts
    1c broccoli

    Meal 5
    6 oz beef
    1tbsp peanut butter
    1 cup spinach

    Meal 6
    6 egg whites
    1 whole egg
    1 tbsp peanut butter

    Week 2 (keto)
    40min am cardio
    Meal 1
    6 egg whites
    2 whole eggs
    1c spinach/onions

    Meal 2
    6 oz chicken
    1 oz. nuts
    1c broccoli

    Meal 3
    6 oz. beef
    1c spinach

    Meal 4
    1.5 scoops protein/water
    1 tbsp peanut butter

    Meal 5
    6 oz. chicken
    1 oz. nuts
    1c broccoli

    Meal 6
    6 egg whites
    2 whole eggs


    Week 3 (1pro/veg day (A), 1 keto day (B))
    *Alternate every other day
    50min am cardio

    A Day (pro/veg)
    Meal 1
    8 egg whites
    1c spinach/onions

    Meal 2
    6oz chicken
    1c broccoli

    Meal 3
    1.5 scoops protein/water

    Meal 4
    8 egg whites
    1c spinach/onions

    Meal 5
    6 oz chicken
    1c broccoli

    Meal 6
    6 oz chicken
    1c broccoli

    B Day (keto)
    Meal 1
    6 egg whites
    1 whole egg
    1 tbsp almond butter
    1c spinach/onions

    Meal 2
    6 oz chicken
    1 oz. nuts
    1c broccoli

    Meal 3
    6 oz. beef
    1c spinach

    Meal 4
    1.5 scoops protein/water
    1 tbsp almond butter

    Meal 5
    6 oz. chicken
    1 oz. nuts
    1c broccoli

    Meal 6
    6 egg whites
    2 whole eggs

    **Repeat alternating days

    Week 4 (2 pro/veg days (A), 1 keto day (B))
    1hr am cardio
    A1 Day (pro/veg)
    Meal 1
    8 egg whites
    1c spinach/onions

    Meal 2
    6 oz chicken
    1c broccoli

    Meal 3
    1.5 scoops protein/water

    Meal 4
    8 egg whites
    1c spinach/onions

    Meal 5
    6 oz chicken
    1c broccoli

    Meal 6
    6 oz chicken
    1c broccoli

    A2 Day (pro/veg)
    Meal 1
    8 egg whites
    1c spinach/onions

    Meal 2
    6 oz chicken
    1c broccoli

    Meal 3
    1.5 scoops protein/water

    Meal 4
    8 egg whites
    1c spinach/onions

    Meal 5
    6oz chicken
    1c broccoli

    Meal 6
    6oz chicken
    1c broccoli

    B Day (keto)
    Meal 1
    6 egg whites
    1 whole egg
    1 tbsp almond butter
    1c spinach/onions

    Meal 2
    6 oz chicken
    1 oz. nuts
    1c broccoli

    Meal 3
    6 oz. beef
    1c spinach

    Meal 4
    1.5 scoops protein/water
    1 tbsp almond butter

    Meal 5
    6oz. chicken
    1 oz. nuts
    1c broccoli

    Meal 6
    6 egg whites
    2 whole eggs

    **Repeat alternating days

    **ONE CHEAT MEAL A WEEK
    **CARDIO AT LEAST 6 DAYS A WEEK
    Last edited by Squataholic; 02-28-2010 at 06:39 PM.
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  2. 02-28-2010, 06:05 PM #2
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    I will also be running the Lipo Shred stack with this as soon as I get it this week.
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  3. 02-28-2010, 06:07 PM #3
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    Im In KILLTHAT **** GIRL!





    WE SHALL ALL LEAD, THEREFORE WE WILL ALL CONQUER! ONLY THEN OUR KINGDOM WILL BE BUILT, A KINGDOM OF MADMEN!! KTS!!
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  4. 02-28-2010, 06:14 PM #4
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    I'm in! Good luck!
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  5. 02-28-2010, 06:33 PM #5
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    Definitely subd.

    KTS!
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  6. 02-28-2010, 06:35 PM #6
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    That is planned way ahead!
    My new motto:

    Bring The ******* PAIN
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  7. 02-28-2010, 09:21 PM #7
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    Nice gameplan!
    “Success is not final, failure is not fatal: it is the courage to continue that counts.”

    -Winston Churchill
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  8. 03-01-2010, 06:58 AM #8
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    Subbed
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  9. 03-01-2010, 07:10 AM #9
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    Quote Originally Posted by Skyling35 View Post
    That is planned way ahead!
    Thats the way to succeed bro
    Live Fast, Die Pretty
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  10. 03-01-2010, 08:53 AM #10
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    I'm in! Show us how it's done!!
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