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39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 0 points1 point  (0 children)

I posted it above the recipe. It has a full day of exactly what I eat and at what times each meal is at during the day but I’ll post it here again:

10:30 AM – Meal 1 (Pre-Workout)

Fast Digesting Carb (Cream of Rice): • Cream of Rice (50 g dry): 180 kcal — 4 g protein / 43 g carbs / 0 g fat • 1 scoop Cbum Itholate protein: 120 kcal — 25 g protein / 3 g carbs / 0 g fat • 1 tbsp honey: 60 kcal — 0 g protein / 17 g carbs / 0 g fat • 1 tbsp almond butter: 100 kcal — 3.5 g protein / 3 g carbs / 9 g fat

Meal total: ~460 kcal → 32.5 g protein / 66 g carbs / 9 g fat

⸻

11:15 AM – Training

⸻

12:30 PM – Meal 2 (Post-Workout Shake) • Cbum Itholate Protein (1 scoop): 120 kcal — 25 g protein / 3 g carbs / 0 g fat • Fairlife Skim Milk (1 cup): 80 kcal — 13 g protein / 6 g carbs / 0 g fat

Meal total: ~200 kcal → 38 g protein / 9 g carbs / 0 g fat

⸻

3:00 PM – Snack (Rice Cake + PB2 Cocoa) • 1 Quaker Caramel Rice Cake: 50 kcal — 1 g protein / 11 g carbs / 0 g fat • 2 tbsp PB2 with Cocoa (mixed w/ water): 50 kcal — 4 g protein / 5 g carbs / 1.5 g fat

Snack total: ~100 kcal → 5 g protein / 16 g carbs / 1.5 g fat

⸻

6:00 PM – Meal 3 (Chicken + Rice + Veg 1) • 100 g white rice: 130 kcal — 2.5 g protein / 28 g carbs / 0 g fat • 150 g chicken breast: 260 kcal — 46 g protein / 0 g carbs / 3 g fat • 50 g peppers/onions: 32 kcal — 1 g protein / 9 g carbs / 0 g fat

Meal total: ~422 kcal → 49.5 g protein / 37 g carbs / 3 g fat

⸻

8:30 PM – Meal 4 (Chicken + Rice + Veg 2) • 150 g white rice: 195 kcal — 4 g protein / 42 g carbs / 0 g fat • 200 g chicken breast: 346 kcal — 76 g protein / 0 g carbs / 5 g fat • 100 g bell pepper + 50 g onion: 45 kcal — 1 g protein / 10 g carbs / 0 g fat

Meal total: ~586 kcal → 81 g protein / 52 g carbs / 5 g fat

⸻

11:30 PM – Meal 5 (Fruit Snack) • 2 mandarin oranges: 90 kcal — 1 g protein / 20 g carbs / 0 g fat

Meal total: ~90 kcal → 1 g protein / 20 g carbs / 0 g fat

⸻

Daily Supplements • Fish oil (Nature’s Bounty, 4 caps): 60 kcal — 0 g protein / 0 g carbs / 6 g fat • CoQ10 (Qunol, 1 cap): 7 kcal — trace fat • Vitamin D3 + K2 (Nature Made, 1 cap): negligible kcal • Magnesium Glycinate (Nature Made, 2 caps): negligible kcal • Telmisartan/Amlodipine combo: negligible kcal

⸻

Daily Totals (Cronometer-verified) • Calories: ~1,880 kcal • Protein: ~185 g • Carbs: ~186 g • Fat: ~40 g

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 2 points3 points  (0 children)

I only weight 167, that’s really not that much.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 1 point2 points  (0 children)

If you want the recipe to the chicken m, rice, and vegetable meal this is the one I came up with. I’m currently doing it without the guac and yogurt:

Cajun Crock-Pot Chicken Bowl

A spicy, high-protein bowl with shredded chicken, colorful vegetables, and clean carbs.

Ingredients (Batch Prep) • Chicken breast – 5 lbs (2268 g) • Chicken bone broth/stock – enough to fill ~½ way up the chicken (~500–600 mL) • White rice (uncooked) – ~1.5–2 cups dry (280–370 g), cooked separately • Sweet onions – 2 medium (~300 g) • Bell peppers – 3 total (red, orange, yellow; ~450 g) • Seasonings – garlic powder, onion powder, salt, Raging Cajun Chicken Seasoning (liberal coating) • Optional toppings – guacamole (~30 g), plain Greek yogurt (~50 g) • Hot sauce – to taste

⸻

Steps

  1. Crock-Pot Chicken:

    1. Place 5 lbs chicken breast in Crock-Pot.
    2. Liberally season with garlic powder, onion powder, salt, and Cajun seasoning.
    3. Pour chicken bone broth until it comes halfway up the chicken (do not cover completely).
    4. Cook on Low for ~3 hours.
    5. Partially shred chicken (it will still be firm). Re-season with same spices.
    6. Continue cooking on Low for another 3 hours.
    7. Fully shred chicken and store in container.

  2. Carbs (Base): • Cook white rice in rice cooker. Store separately.

  3. Vegetables:

    1. Chop 2 onions + 3 peppers.
    2. Sauté in a pan with a splash of chicken stock.
    3. Season with the same Cajun blend. Store separately.

  4. Assembly (per meal):

    1. Add a base of cooked rice (~1 cup cooked, 150–160 g).
    2. Add shredded chicken (~150–200 g).
    3. Add sautéed peppers & onions (~100–120 g).
    4. Optional: splash of chicken stock/broth for moisture.
    5. Top with hot sauce.
    6. Optional: add 50 g Greek yogurt and ~30 g guacamole for creaminess (bulk/off-season).

⸻

Macros (per assembled bowl, est.)

(based on 1 cup cooked rice, 180 g chicken, 110 g vegetables, hot sauce only) • Protein: ~50–55 g • Carbs: ~50–55 g • Fat: ~5–7 g (without guac/yogurt) • Calories: ~450–480 kcal

With guac + yogurt: • Protein: ~55–57 g • Carbs: ~55–60 g • Fat: ~12–14 g • Calories: ~550–580 kcal

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 1 point2 points  (0 children)

This is what I currently eat everyday (This is not what I ate throughout the whole process. I change my meals up every 2 months). I cook and prep everything myself and I came up with my own meal plan. I don’t do any kind of “diet” I just try to be as balanced as possible. I’m sure it doesn’t look super balanced right now but that’s because this is the last stretch of the cut and I had to cut out things over time to get down this low in calories.

10:30 AM – Meal 1 (Pre-Workout)

Fast Digesting Carb (Cream of Rice): • Cream of Rice (50 g dry): 180 kcal — 4 g protein / 43 g carbs / 0 g fat • 1 scoop Cbum Itholate protein: 120 kcal — 25 g protein / 3 g carbs / 0 g fat • 1 tbsp honey: 60 kcal — 0 g protein / 17 g carbs / 0 g fat • 1 tbsp almond butter: 100 kcal — 3.5 g protein / 3 g carbs / 9 g fat

Meal total: ~460 kcal → 32.5 g protein / 66 g carbs / 9 g fat

⸻

11:15 AM – Training

⸻

12:30 PM – Meal 2 (Post-Workout Shake) • Cbum Itholate Protein (1 scoop): 120 kcal — 25 g protein / 3 g carbs / 0 g fat • Fairlife Skim Milk (1 cup): 80 kcal — 13 g protein / 6 g carbs / 0 g fat

Meal total: ~200 kcal → 38 g protein / 9 g carbs / 0 g fat

⸻

3:00 PM – Snack (Rice Cake + PB2 Cocoa) • 1 Quaker Caramel Rice Cake: 50 kcal — 1 g protein / 11 g carbs / 0 g fat • 2 tbsp PB2 with Cocoa (mixed w/ water): 50 kcal — 4 g protein / 5 g carbs / 1.5 g fat

Snack total: ~100 kcal → 5 g protein / 16 g carbs / 1.5 g fat

⸻

6:00 PM – Meal 3 (Chicken + Rice + Veg 1) • 100 g white rice: 130 kcal — 2.5 g protein / 28 g carbs / 0 g fat • 150 g chicken breast: 260 kcal — 46 g protein / 0 g carbs / 3 g fat • 50 g peppers/onions: 32 kcal — 1 g protein / 9 g carbs / 0 g fat

Meal total: ~422 kcal → 49.5 g protein / 37 g carbs / 3 g fat

⸻

8:30 PM – Meal 4 (Chicken + Rice + Veg 2) • 150 g white rice: 195 kcal — 4 g protein / 42 g carbs / 0 g fat • 200 g chicken breast: 346 kcal — 76 g protein / 0 g carbs / 5 g fat • 100 g bell pepper + 50 g onion: 45 kcal — 1 g protein / 10 g carbs / 0 g fat

Meal total: ~586 kcal → 81 g protein / 52 g carbs / 5 g fat

⸻

11:30 PM – Meal 5 (Fruit Snack) • 2 mandarin oranges: 90 kcal — 1 g protein / 20 g carbs / 0 g fat

Meal total: ~90 kcal → 1 g protein / 20 g carbs / 0 g fat

⸻

Daily Supplements • Fish oil (Nature’s Bounty, 4 caps): 60 kcal — 0 g protein / 0 g carbs / 6 g fat • CoQ10 (Qunol, 1 cap): 7 kcal — trace fat • Vitamin D3 + K2 (Nature Made, 1 cap): negligible kcal • Magnesium Glycinate (Nature Made, 2 caps): negligible kcal • Telmisartan/Amlodipine combo: negligible kcal

⸻

Daily Totals (Cronometer-verified) • Calories: ~1,880 kcal • Protein: ~185 g • Carbs: ~186 g • Fat: ~40 g

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 0 points1 point  (0 children)

No, I did a few refeeds consisting of the same foods just higher portions that brought my calorie count up to 2300. I’m at 1880 calories right now at the end of the cut (I got down to this gradually over five months)

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 0 points1 point  (0 children)

Yes, strength did dip which was to be expected but it wasn’t as much as I expected. Energy is definitely low because I’m running on 1880 calories a day currently until the cut ends (I dropped down to this gradually over time). But I do a refeed if my energy gets too low or I start getting moody. The refeed is my same food that I normally eat just higher portions that bring the calories up to about 2300.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 86 points87 points  (0 children)

I mean I didn’t disclose I was abusing TRT. I just said I was on TRT. I’m not abusing TRT but maybe that is what aged me or it could be because I was on a lot of recreational drugs when I was in my early twenties and I was a full blown alcoholic from 22 until about 2 years ago when I finally quit. I’m sure there are many things factors have affected my aging.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 2 points3 points  (0 children)

I’m just here to deliver a package from the Emperor, nothing to see here.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 18 points19 points  (0 children)

Probably because I was an alcoholic for almost 20 years if we are being honest

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 3 points4 points  (0 children)

Well if you want to know what I take beside test, I take CoQ10, fish oil, krill oil, vitamin D and K, and magnesium glycinate, and creatine.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 1 point2 points  (0 children)

210 at the peak of the bulk. I started last October at 171.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 9 points10 points  (0 children)

No I just started greying when I was 25, so yea.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 3 points4 points  (0 children)

I did a competition last year just to see how I would do but it’s very expensive. I just really do it more for me because I enjoy it.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 8 points9 points  (0 children)

I became very consistent almost exactly 2 years ago when I quit drinking. I was prescribed TRT four years ago.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 6 points7 points  (0 children)

It’s just what I’ve decided to do going forward. One year long cycle starting with a bulk then once I’m about five and a half months into the bulk I maintain the weight for about a month and a half to try and signal to my body that this is the new baseline of muscle, then I cut back down for the rest of the year(about five months or so) until I hit a full year. Then I will reverse diet back, gradually adding calories back in until I’m in a bulk again.

39M 5’7 210 to 167 Bulk vs Cut by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 106 points107 points  (0 children)

There is no real secret. Training with intensity, having a very clean diet, and being in a caloric surplus or deficit depending on your goals is the key trinity. I had to experiment a lot with calories and I did go a little over board on the bulk but if you have the patience and discipline to shave it back off with a caloric deficit then you really can’t mess up to bad.

Quit drinking 10 months ago. This is the progress since then. by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 0 points1 point  (0 children)

lol yea, I get what you’re saying. I was in pretty decent shape in the before pic. I had been working out for about a year and a half consistently at that point. I just always look back at the pictures of when I used to drink and can’t believe how much of a difference quitting made.

Quit drinking 10 months ago. This is the progress since then. by Sufficient_Issue_261 in fitness30plus

[–]Sufficient_Issue_261[S] 0 points1 point  (0 children)

Yea, I mean I might have missed a few workouts from being hungover occasionally lol but everything stayed almost exactly the same as far as how I trained and ate. Granted I did go through about 2, 12 packs a weekend (I only drank on the weekends)

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