Evolutionary Diet Log

[Whittenator]

Stats
Height:5,10"
Weight: 190
BF %: 10
Age: 22
Lifting Experience:~4 years
Goal: My goal is to use the evolutionary diet on my rat for 4 weeks before I use the cutting SARMS stack on him. That way my rat doesn't fill like crap and gets the most out of the SARMS.

LIFTING STATS
Squat: 505
Deadlift: 585
BenchPress: 380
PowerClean: 315

CYCLE PLAN
Weeks 1-8
Ostarine @ 25mg ED
Cardarine @ 20 mg ED
Andarine @ 40 mg ED
N2Guard @ 5 caps ED
HcGenerate ES @ 2 caps AM/ 3 caps PM

Weeks 9-12
9-10 HcGenerate @ 2 caps AM/ 3 caps PM
9-12 Liquidex AI
9-12 N2Guard


THE DIET--First 2 weeks--Monday-Saturday
Calories: 190 x 12 = 2280 - 10 % = 2052 Calories
The Split: 65/35/5---Fats/Protein/Carbs
The Split Numbers: ~ 148g/180g/26g

The Reload Phase--First 2 weeks--Sunday
Calories: 190 x 12 = 2280 - 10 % = 2052 Calories
The Split: 30/15/55---Fats/Protein/Carbs
The Split Numbers: ~ 68g/77g/282g

Then after the 2 weeks is up i will add an additional reload phase day(Saturday).

THE WORKOUT
MONDAY – Max-Effort Lower Body
TUESDAY – 30 Minutes H.I.T
WEDNESDAY – Max-Effort Upper Body
THURSDAY – Off
FRIDAY – Dynamic-Effort Lower Body
SATURDAY – Off
SUNDAY – Repetition Upper Body

Current Picture:
View attachment 703

 

[gearhead]

good looking cycle

 

[wolfpackalpha]

Great to see you start on your Evolutionary Diet journey, if you have questions, post them up and I'll get right back to you.

 

[Whittenator]

Today's Meals
Meal #1 @ 9:00 a.m. :
8 oz Venison Tenderloin = ~60g Protein, 6g Fat @ 294 calories
1/3 cup Concosious= 12g carbs, 4g protein @ 64 calories
1/3 cup Kale= 4g carbs, 2g protein @ 25 calories
5 tbsp coconut oil = 72g fat @ 600 calories
2 tbsp flaxseeds= 6g fat, 6g carbs, and 3g protein @ 90 calories
TOTALS:84/69/22 @ 1073 Calories


Post-Workout @ 2:00 p.m. :
1 scoop protein=24g protein/4g carbs/2g Fat @ 130 calories
TOTALS:86/93/26 @ 1203 Calories

Meal #2 @ 8:00 p.m. :
8oz Deer Steak = 60g protein/0g carbs/6g Fat @ 294 calories
1/3 cup kale = 2g protein/4g carbs/0g Fat @ 25 calories
4 tbsp coconut oil = 56g fat @ 480 calories
TOTALS:148/155/30 @ 2002 Calories



Bed-Time Casein Shake @ 10:00 p.m. :
1 scoop Casein= 25g protein/5g fat/3g carbs @ 150 calories

TODAY's TOTALS:153/180/33 @ 2152 Calories

Comments: Overall pretty dang happy with my numbers, im only 100 calories off from my desired limit and a few numbers off with my macros. I think with just a few changes I will have it nearly perfect! Also had a very good workout today!

 

[brapbrap07]

Very nicely done sir, I like your log approach. Have fun on that diet lol my body hated it.

 

[gangstalo]

Nice, I plan to start evo diet soon


Sent from my iPhone using Tapatalk

 

[ACSlater]

In on this thread. Looking forward to watching your progress on this diet

 

[caligirl85]

Looking forward to watching your progress.

 

[Whittenator]

1/21/13 Meals
Meal #1 @ 1:00 p.m. :
8 oz Salmon = 45g Protein/14g Fat/0 carbs @ 282 calories
1/3 cup Concosious= 12g carbs/4g protein/0 fat @ 64 calories
1/3 cup Kale= 4g carbs/2g protein/0 fat @ 25 calories
5 tbsp coconut oil = 72g fat @ 600 calories
2 tbsp flaxseeds= 6g fat/6g carbs/3g protein @ 90 calories
TOTALS:92/54/22 @ 1061 Calories


Post-Cardio @ 4:00 p.m. :
1 scoop protein=24g protein/4g carbs/2g Fat @ 130 calories
TOTALS:94/78/26 @ 1191 Calories

Meal #2 @ 7:00 p.m. :
8oz Deer Steak = 60g protein/0g carbs/6g Fat @ 294 calories
1/3 cup kale = 2g protein/4g carbs/0g Fat @ 25 calories
4 tbsp coconut oil = 56g fat @ 480 calories
TOTALS:156/140/30 @ 1990 Calories



Bed-Time Casein Shake @ 10:00 p.m. :
1 scoop Casein= 25g protein/5g fat/3g carbs @ 2140 calories

TODAY's TOTALS:159/165/33 @ 2140 Calories

Comments: A little lower in my calories, not quiet at the ~2052 mark im looking for but its close. I guess I can cut out a few fats and got for more lean protein since im over my wanted fat grams. The salmon put me a little over the mark on the fats but left me short on my protein. Tomorrow Im going to take a tbsp of the coconut oil away.

 

[wolfpackalpha]

Comments: A little lower in my calories, not quiet at the ~2052 mark im looking for but its close. I guess I can cut out a few fats and got for more lean protein since im over my wanted fat grams. The salmon put me a little over the mark on the fats but left me short on my protein. Tomorrow Im going to take a tbsp of the coconut oil away.

It looks good. Don't worry about being a bit off your ratios. Just try to keep as close to the average as you can.

A comment: Try not to take protein without fat. Protein can be broken down to glucose at a 52-54% efficiency, so you will have the potential to drop out of ketosis because of it - especially when dealing with liquid protein.

 

[Whittenator]

It looks good. Don't worry about being a bit off your ratios. Just try to keep as close to the average as you can.

A comment: Try not to take protein without fat. Protein can be broken down to glucose at a 52-54% efficiency, so you will have the potential to drop out of ketosis because of it - especially when dealing with liquid protein.

Didn't know that, thanks for the advice!!

 

[caligirl85]

I've recently switched over to using more coconut oil and really like it.

Do you hunt your own deer?? or do you buy that somewhere?

 

[ACSlater]

Do you hunt your own deer?? or do you buy that somewhere?

I was wondering the same thing. Damn bro!

 

[Whittenator]

I've recently switched over to using more coconut oil and really like it.

Do you hunt your own deer?? or do you buy that somewhere?

Yeap!! I killed 3 this hunting season. My freezer is packed with deer meat, it saves me a lot of money compared to going out and buying meat lol. Plus you really cant get more organic than that!

 

[wolfpackalpha]

Yeap!! I killed 3 this hunting season. My freezer is packed with deer meat, it saves me a lot of money compared to going out and buying meat lol. Plus you really cant get more organic than that!

how many deer did you kill? This is interesting because a client of mine is doing the same with bison, he has 1/2 a bison for the evolutionary diet.

 

[Whittenator]

how many deer did you kill? This is interesting because a client of mine is doing the same with bison, he has 1/2 a bison for the evolutionary diet.

Three, i have my apartments freezer stuffed full with just one lol. The rest are home in the deep freezer. But sorry about the delay on the meals guys, ive been swamped with homework and lab reports. I wrote them in my journal just have to transfer them over.

 

[caligirl85]

Yeap!! I killed 3 this hunting season. My freezer is packed with deer meat, it saves me a lot of money compared to going out and buying meat lol. Plus you really cant get more organic than that!

I think that's awesome. I spend so much $$$ on meat between me and my almost 18 yr old son. Deer is more lean too isn't it?

 

[caligirl85]

how many deer did you kill? This is interesting because a client of mine is doing the same with bison, he has 1/2 a bison for the evolutionary diet.

Bison meat is sooo good! I've actually thought about doing something like that. It's big bucks up here.

 

[kfriesen]

Bison is getting a bit cheaper in AB, it's not near as expensive as it was ~5 years ago. Pricey, but getting better, lots of people are getting into it

 

[caligirl85]

I'd love to know where you buy bison up here??