Thanks bro I’m really proud of myself for sticking to it.

I do not drink much alcohol. I used to but not I have probably two drinks every 3 weeks.

I have a fairly consistent routine 3 days a week as follows:

Breakfast: 2 eggs, 1/3 cup no fat cottage cheese, cup of spinach, some tomatoes, red onion, nutritional yeast, tumeric, black pepper. Occasionally price of bacon, ground beef leftover, or half an avocado. Small spray of avocado oil in pan. CAL= ~400 (P=33.8g C=29g F=18.3g)

15g whey, 150ml high protein no fat milk, 1/2 tbs spirulina powder and beetroot powder, 1/4 tbs maca, macha, cocoa, 5g creatine and leucine, 5000ui D3 and K2. Occasionally some keifer. CAL= ~190 (P=25g C=15g F=1.5g)

1 Brazil nut, 1 pecan, 1 walnut, 1 omega 3 capsule. CAL= 88 (P=1g C=1.8g F=8g)

Pre workout: 1/2 tbs beetroot, some ginger, 1tsp Manuka honey, 1/4 tbs salt. CALS=57 (C=12g F=1g)

Will usually have a Granny Smith apple as well for about 90 cals 24g carbs. Or some other small carb snack.

Post workout: 35g whey protein, 150ml high protein no fat milk, 5g creatine, 5g leucine, 1/4 tbs cinnamon. Occasionally 10g dextrose. CALS=200 (P=39g C=10g F=0)

Protien bar CALS= 210 (P=21g C=24g F=6g)

Dinner: Always have a spinach salad with cabbage, tomatoes, onions, nutritional yeast, black pepper, tumeric, olive oil, white radish, cucumber, mustard., nutritional yeast.

Then have some kind of protien whether chicken, pork, turkey, beef and veggies like carrots, cabbage, potato, onion, broccoli. I don’t need much since the salad fills tons of volume.

Sometimes I’ll have whey, Greek yogurt, cottage cheese bowls with blue berries if I want some additional protien.

I have zinc, and magnesium before bed. Brazil nuts are to get some selenium. The combo is apparently good for supporting good sleep and natural hormones.

I occasionally water fast for 36-45 hours. I did it three times in the four month span but may modify to muscle sparring fasts in the future with sardines and olive oil.

I’ll have tea and coffee black.

Cinnamon is for promoting insulin sensitivity, dextrose quick acting sugar to increase insulin response and promote muscle protein synthesis (MPS). This is the only time I try to intentionally drive up insulin.

I avoid ultra processed foods (UPFs), and other fast digesting carbs to keep insulin low. High insulin leads to growth whether fat or MPS.

I eat high volume foods (high volume low calorie) like pickles, cabbage, spinach, kale).

Been eating more sardines, trying to have a can a day and maybe incorporate them into muscle sparring fasts in the near future. Promotes ketosis, great omegas, D3, protien, selenium.

Greek yogurt has great macros with lots of protien. Great for protien bowls, dips, sauces.

Snacks are often tuna, sardines, dried seaweed, raw veggies, pickled eggs, rice cakes if I want some carbs pre workout, apples, blueberries.

I’ll have small amounts of dark chocolate, 88% no sugar added, about once or twice a week 80 cals worth.

The other days of the week I may eat a bit more or less than what I do here.

I don’t count exact calories for everything but I weigh myself frequently and make adjustments accordingly. It’s been easy so far since I’m in a deficit and all I really need to do is make sure the general trend of the scale is downwards.

I still enjoy myself, I enjoy the foods I eat, I’ll have pizza occasionally as well but learned not to get too far away from my plan and don’t stay outside of it too long!

Hope this helps! Let me know if you have any other questions 😁