Sestoso

DIET

Supplements:

  • Hair supplement (Neofollics)
  • Magnesium (only sometimes)
  • Ca+Mg+K (only sometimes)
  • Potassium
  • Collagen
  • HA
  • Biosil
  • Creatine
  • Fisetin
  • Vitamin C
  • Omega 3 (not before gym)
  • Curcuma (not before gym)
  • Gingko biloba
  • Probiotics (only when needed)
  • Psyllium (before meals – only sometimes)

Current routine: Elasten, fisetin, curcuma, Biosil, Neofollics, creatine – all in the morning.

General tips:

  • Cut at 1900 kcal (190g carbs, 143g protein, 63g fat)
  • Bulk at 2600 kcal
  • Sleep 8+ hours

Eat a high amount of protein (170g) from any high protein source, just whole foods (potato as carbs or only other vegetables and fruit, no simple carbs) except for protein products (always have some for variety); exercise when fasting or eat fewer calories (while still hitting the protein target e.g. cut potatoes and eat just veggies) when trying to get leaner, or extend the fasting window; be more flexible in the weekend when it comes to macros but still be aware of total calories and fasting (19:00-7:00 – keep taking the supplements, especially creatine; have protein snack right after workout, sleep a lot.

If I am trying to lose weight, cut simple carbs (e.g. eat potatoes instead of rice/pasta/bread – stick to “whole foods”), keep 170g protein goal and eat light with lots of vegetables and fruits (and moderate fats).

  • Make sure not too eat too much of a type of food or too little of another so that you get sick of them or miss them too much
  • Avoid foods that lead to binge eating (in my case nuts and baked foods)
  • 50g of protein with every meal to feel fuller
  • Carbs from whole foods
  • Have snacks between meals to avoid getting too hungry and overeat
  • Mix sweet/high calorie food with foods with fibers and/or protein
  • Eat enough after workout (protein + carbs)

Diet (when not working):

  • 170 gr of protein (from any source; beef and pork have more l-carnitine – no less than this or no muscles)
  • 100 gr of simple carbs (rice, pasta, bread, crackers, etc. – preferably wholegrains) or 300gr of potatoes (to get leaner)
  • No limits on fruits and veggies (including legumes, basically all complex carbs)
  • Only protein sweets (e.g. protein bars, protein pudding, etc. – especially those with dark chocolate)
  • Oil, fats or garnishes as much as I want (reasonably, focus on healthy fats and get low fat versions if taste is not affected)
  • Intermittent fasting: last meal finishes by 19:00 or 20:00, breakfast no sooner than 7:00 or 8:00 (or basically any 12h window)

Try to get to 240 grams of total carbs (between the 100 gr of whole grains and protein sweets only 40 gr of carbs are left which can be easily obtained from fruits and veggies, e.g. 2 potatoes, 2 bananas, 1 mango, 250g of grapes, etc.).

Eat mostly whole foods and only protein products as processed food

To get to more calories (if I am working out more) eat more fruits and vegetables or healthy fats (like nuts), no simple carbs.

Low bloating foods (focus on rice, fermented foods and the right fruits/vegetables that don’t cause bloating).

Follow a low-purine diet (limit red meat, organ meat, alcohol, sodas; increase vit C, cherries, fruit, cocoa, tea, oil, low fat cheese, skim milk, coffee, water).

Avocado counts as fruit (but no more than 1/day).

Nuts only in small amounts (no more than 30g/day, better to avoid them if I can’t stop eating them) or just nut butters.

Potatoes (with skin) count as carbs.

Potatoes (or rice) seem to give more energy and less bloating than gluten alternatives (liked cooked dough).

Cheese better if low fat option exists.

No juices, no sodas, only sparkling water.

Sweets if I eat out, otherwise only protein sweets (or low calories sweets) at home.

More carbs and less proteins are fine if I am not cooking at home.

On the weekend, if I am not working out, eat more freely but still repsect intermittent fasting.

During holidays eat whatever I want (reasonably) but still respect intermittent fasting.

Diet (when working):

Supplements when I wake up, 35g protein shake + 20g protein bar + fruit, lunch (ask to remove simple carbs and substitute them for vegetables, if possible, or just have the simple carbs in the main meal if I am hungry) with 20/30g of protein (from the cold cuts bar), matcha (regular milk, no sugar), salad, 50g post workout protein shake + fruit (1-2) + 2 eggs (12:12 fasting) + brown bread

On weekends get to 170g of protein on Saturday (since I worked out on Friday) and eat more freely (have more simple carbs but try not to exaggerate, walk a lot, try to still do 12:12 fasting).

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