Long time prepper, first time poster. Fat loss prep.
Long time prepper, first time poster. Fat loss prep.
by Lt_Duckweed
2 Comments
Lt_Duckweed
Hi all, I’ve been prepping at varying levels of commitment/complexity for around 7 years now, and I’ve been following the sub for probably 4ish years, but have never posted before now. I recently finished a bulking phase up to about 185lbs, but I got sloppy with it and gained more fat than I would have preferred, so I transitioned to a cut phase at the start of September. I figured now was as good a time as any to go ahead and make a post.
I am currently targeting ~1950kcal, ~45g fats, ~210g carbohydrates, and ~175g protein per day. Additionally, I try to stay under ~15-20g saturated fat per day (11g per day this week) and above 40g of fiber per day (43g per day this week). For this week’s prep I am doing:
Breakfast: 227g plain skim greek yogurt, 2 kiwis, and a protein coffee (Thoroughly mix 1/3 a cup of water with a scoop of protein to make a sludge, then pour the coffee in. If you try and mix the protein directly into the hot coffee it will coagulate). I also take 2 fish oil capsules, a multivitamin, and 5 grams of creatine each morning. ~400 kcal, ~3g fat, ~46g carbs, ~52g protein.
Lunch stir fry (6 servings): 453g shrimp, 3 cans sardines (drained), 300g white rice (dry weight), 1.6kg mixed stir fry veggies. Veggies stir fried with a tbsp minced garlic, 2 tbsp Bachan’s sauce, 2 tbsp red pepper, 2 tbsp paprika. ~460kcal, ~12g fat, ~62g carbs, ~27g protein
Dinners 1 and 2 soup (12 servings): 453g chickpeas (soaked overnight), 770g ground turkey, 192g textured vegetable protein, 2 14.5oz cans diced tomatoes, 680g mixed veggies, 900g sweet onions, 88g flaxseed meal, a quarter cup beef Better than Bouillon. Chickpeas soaked overnight, then simmered for a couple of hours with 4 bay leaves, 2 tbsp Italian seasoning, 2 tbsp basil, 2 tbsp paprika, 2 tbsp garlic powder, 3 tbsp red pepper flakes, and the bouillon. Once the chickpeas are tender, throw in all the veggies and flax, and add enough water to cover, then simmer for a while. When the veggies are about half way to the right tenderness, mix the ground turkey, TVP (textured vegetable protein), and twice the weight of the TVP in water together in a large skillet and cook on high heat, until done and browned, then toss into the soup vat and let simmer until the vegetables have finished. ~420 kcal, ~11g fat, ~48g carbs, ~32g protein.
Post gym shake: 1 scoop of protein in 1 cup 2% milk. ~250 kcal, ~7g fat, ~16g carbs, ~33g protein
2 Comments
Hi all, I’ve been prepping at varying levels of commitment/complexity for around 7 years now, and I’ve been following the sub for probably 4ish years, but have never posted before now. I recently finished a bulking phase up to about 185lbs, but I got sloppy with it and gained more fat than I would have preferred, so I transitioned to a cut phase at the start of September. I figured now was as good a time as any to go ahead and make a post.
I am currently targeting ~1950kcal, ~45g fats, ~210g carbohydrates, and ~175g protein per day. Additionally, I try to stay under ~15-20g saturated fat per day (11g per day this week) and above 40g of fiber per day (43g per day this week). For this week’s prep I am doing:
Breakfast: 227g plain skim greek yogurt, 2 kiwis, and a protein coffee (Thoroughly mix 1/3 a cup of water with a scoop of protein to make a sludge, then pour the coffee in. If you try and mix the protein directly into the hot coffee it will coagulate). I also take 2 fish oil capsules, a multivitamin, and 5 grams of creatine each morning. ~400 kcal, ~3g fat, ~46g carbs, ~52g protein.
Lunch stir fry (6 servings): 453g shrimp, 3 cans sardines (drained), 300g white rice (dry weight), 1.6kg mixed stir fry veggies. Veggies stir fried with a tbsp minced garlic, 2 tbsp Bachan’s sauce, 2 tbsp red pepper, 2 tbsp paprika. ~460kcal, ~12g fat, ~62g carbs, ~27g protein
Dinners 1 and 2 soup (12 servings): 453g chickpeas (soaked overnight), 770g ground turkey, 192g textured vegetable protein, 2 14.5oz cans diced tomatoes, 680g mixed veggies, 900g sweet onions, 88g flaxseed meal, a quarter cup beef Better than Bouillon. Chickpeas soaked overnight, then simmered for a couple of hours with 4 bay leaves, 2 tbsp Italian seasoning, 2 tbsp basil, 2 tbsp paprika, 2 tbsp garlic powder, 3 tbsp red pepper flakes, and the bouillon. Once the chickpeas are tender, throw in all the veggies and flax, and add enough water to cover, then simmer for a while. When the veggies are about half way to the right tenderness, mix the ground turkey, TVP (textured vegetable protein), and twice the weight of the TVP in water together in a large skillet and cook on high heat, until done and browned, then toss into the soup vat and let simmer until the vegetables have finished. ~420 kcal, ~11g fat, ~48g carbs, ~32g protein.
Post gym shake: 1 scoop of protein in 1 cup 2% milk. ~250 kcal, ~7g fat, ~16g carbs, ~33g protein
Gggggs bro