As most of you know, Round 4 for me is about BULKING UP!! I’m not wanting to get fat though! I want to add about 8 lbs of lean muscle mass over the next 90 days, and I will accept a small increase in body fat to help me get there. Then the next round I can cut to get the body fat real low again, but leave myself with an extra base of muscle mass. I am currently 210 lbs, with 6% body fat, and my goal at the end of this Round is to be 220-222, with 7-7.5% body fat.
I am attaching my Round 4 Diet, and you’ll notice some changes.
First, my calorie target varies from day to day. After developing this diet with the input of a sports nutritionist friend of mine, I am going to have the following calorie targets:
- Lift days (3x per week) = 3,500 calories
- Cardio days (2x per week) = 3,300 calories
- Recovery/Rest days (2 x per week) = 3,000 calories
This will allow me to fully fuel myself for muscle growth on the lift days, but not overdo it with unneccesary calories on the light days (like the rest day, the yoga day, and the ab only days). With this diet, I should be able to add about 1 lb per week. I will be watching my weight and body fat, and make adjustments to the totals if needed.
Second, I am using a spreadsheet (I’m attaching them so you can use them or modify them for yourself if you like them). I am doing a spreadsheet this time so that I can simply check off the box as I eat each item each day. I still think Tap & Track is an AWESOME app and very useful, and I will still use it if I am eating out or if I have a weekend where the diet will vary a bit. But since I plan on eating nearly the same thing every day, and I’m a creature of habit, this works for me.
Third, I am shooting for a “range” rather than a specific %, so this gives me a little freedom for substitutions. My protein goal is 30-35%, carbs 50-55%, and fat 15-20% on any given day.
Download my Round 4 Spreadsheets here:
* You’ll notice there aren’t big differences in these daily diets. The daily meals and snacks are mostly the same. The key differences are:
Lift Days = I will use the pre-workout Nano Vapor (because it turns me into the Incredible Hulk LOL!). This adds 210 calories to the daily calorie total.
Cardio Days = Just like lift days except that I’ll use 1 MR for my preworkout, which will cut 200 calories off the daily calorie total.
Recovery Days = I will skip the preworkout and the Results/Recovery formula. However, to get enough morning calories, I will CHOOSE 3 (instead of just 2) from my breakfast choices. I will also cut some calories from my afternoon and evening by deleting the afternoon snack of Almonds and the evening Yogurt snack.
Explanation of some of the terms on my Diet Checklist:
Reeses Shakeology = This is my Shakeology, using 1 scoop Shakeology, 1 tablespoon natural peanut butter, and 1 scoop of Amplified Wheybolic Extreme 60 protein powder.
Choose 2 = I can pick any 2 from that list of 4 items. They will change my % slightly, but still within the range I’m shooting for on any given day. These items are all about 100 calories each. (On recovery days, I can choose 3).
Homemade Bread = My wife makes homemade wheat bread which comes out to 100 calories the way we slice it. If you use standard wheat bread, you can do 2 slices (since standard wheat bread is about 50 cals per slice)
PB = natural peanut butter (I get Smuckers brand from Walmart — the only ingredients are peanuts and salt)
Yogurt = I use both Athenos Greek Yogurt (100 cals/ 11 p / 14 c / 0 f) and Dannon Greek Yogurt (120 cals / 12 p / 17 c / 0 f). These are available at Walmart.
Jerky = I use Jack Links Turkey Jerky from Walmart
Cheerios / H2H = For this snack, I use 1 cup of Cheerios and 3/4 cup of Kashi Heart 2 Heart cinamon O’s (mixed together for variety and flavor)
Carrots (20) = This is 20 count of baby carrots
String Cheese = I use Crystal Farms Light String cheese, 50 cals per stick / 7 p / 1 c / 2.5 f
Almonds = I use plain almonds with sea salt (not the kind cooked in oil). I use 1 serving, which is 24 nuts / 160 cals / 6 p / 6 c / 14 f. I split it into a morning snack of 8 nuts and an afternoon snack of 16 nuts (to spread out my healthy fats throughout the day).
P90X Bar = I use the Chocolate, which has 260 cals / 20 p / 31 c / 8 f
Cheerios / GoLean = For this snack, I use 1 cup Cheerios and 1 cup Kashi GoLean (mixed together for variety and flavor)
Dinner items can vary between Chicken, Salmon, Turkey, etc. I will shoot for about 8 oz of lean meat at dinner. The veggies can vary (green beans, broccoli, salad, etc.). I will shoot for about 140 calories of veggies (which is quite a large serving). The rice / beans can vary (brown rice, black beans, pinto beans, etc.). I don’t usually have both rice and beans, but whichever it is, I will shoot for about 1 serving (170 calories).
Whey Protein = This will be my Amplified Wheybolic Extreme 60, which is 93 cals per scoop / 20 p / 2 c / 0.3 f. I will use 1 scoop about 1 hour before bed. I will also mix my evening dose of creatine with this (see the supplement schedule below)
My supplement schedule for Round 4:
- Pre-workout = 1MR on cardio days, and NanoVapor on lift days (NanoVapor has a lot of calories in it so I don’t want to use it every day, but the pump and strength it gives me is unreal so I just have to use it on those important lift days!)
- Post-workout = Res/Rec with 3 g extra creatine mixed in
- Breakfast = Vit B, Vit C, and Vit D
- Dinner = Multivitamin, Fish/Flaxseed Oil, and Glucosamine/Chondroitin (since I’m old and arthritic LOL!)
- Late = 5 g creatine mixed with whey protein
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
