Bodybuilding.com - Layne Norton - Layne Norton: 7 Weeks Out!

Cutting down for a contest can be a bit unnerving at times. I look at myself everyday in the mirror so it is hard to tell if I'm getting the results I want. However over the past two weeks things have been looking up. I have dramatically increased my vascularity in my arms and shoulders and I'm starting to show vascularity in my legs and lower abdominals.

My workouts these past two weeks have not been lacking intensity in the least. Although I've reduced my carbs my energy has not decreased during my workout...if anything my intensity has increased. People at the gym are starting to make comments to me about my change in bodyfat levels and I've had several people refer to me as a psycho. I did not change my nutrition plan over the past 2 weeks. I lost about 4 lbs from weeks 11-9 and I don't want to lose more than 2 lbs per week so I kept it the same. Over the past two weeks I dropped a little over 3 lbs. That was less weight than I lost over the previous two weeks but despite that I'm still keeping my diet the same as I have plenty of time to get lean and I want to retain as much muscle mass as possible. If I do not drop at least 1.5 lbs in the next week I will lower my carbs to 175g per day. My current nutrition plan is as follows.

This is my current daily nutrition plan...

Protein-275g
Carbohydrates-200g
Fat-50g

Once every 7 days I increase my carbs to 350g and lower my protein to 200g. I usually make my high carb day fall on leg day so that I have more energy for that workout since it is my most demanding workout of the week.

I am currently doing 30 minutes of moderate intensity walking in the morning before breakfast three times per week. I do cardio on my two off days from lifting and on my arm day since my arms are my best body part and I can afford to be in more of a calorie deficit on those days if need be.

My workout split is the following:

Monday: legs (high carb day)
Tuesday: chest
Wednesday: rest (cardio)
Thursday: Back
Friday: Shoulders
Saturday: Arms (cardio)
Sunday: rest (cardio)

As I reduce calories further I will likely go to a four day split to minimize the chance of over training and catabolism.

I will now list my diet from the past week so you can get an idea of what I am eating and in what proportions.

Monday

Meal 1: 1 whole egg & 3 egg whites with 45g bran cereal in skim milk- 24g protein, 45g carbs, 5.0g fat
Meal 2: 1 EAS carb control bar*- 25g protein, 16g carbs, 5g fat
Meal 3: 1 can tuna- 32g protein, 0g carbs, 1g fat
Meal 4: EAS carb control bar- 25g protein, 16g carbs, 5g fat
Meal 5:(pre-workout) 45g bran cereal and 1 cup cottage cheese- 35g protein, 51g carbs, 4g fat
Meal 6:(in workout shake)- 32g protein, 50g carbs, 2g fat
Meal 7:(post workout) 1/2 cup cottage cheese and 60g bran cereal- 21g protein, 66g carbs, and 2.5g fat
Meal 8: 1/2 cup cottage cheese and popcorn with no calorie butter- 21g protein, 50g carbs, 3.5g fat
Meal 9: 1/2 cup cottage cheese and 2 tblsp peanut butter- 21g protein, 10g carbs, 16g fat
Totals: 236g protein, 309g carbs, 44g fat

Tuesday

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: 2 whole eggs with 3 egg whites- 27g protein, 3g carbs, 9g fat
Meal 5: (pre workout) Chicken breast and 45g bran cereal: 30g protein, 46g carbs, 2.5g fat
Meal 6: (in workout shake)- 40g protein, 50g carbs, 8g fat
Meal 7: (post workout) Popcorn and EAS lo carb bar- 31g protein, 56g carbs, 6.5g fat
Meal 8: Chicken breast and 12g peanut butter- 31g protein, 5g carbs, 8g fat
Totals: 282g protein, 203g carbs, 48g fat

Wednesday:

Meal 1: (post cardio) whole egg, 4 egg whites and 60g bran cereal- 37g protein, 60g carbs, 5.5g fat
Meal 2: EAS Lo Carb bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: Hamburger with 1 slice bread: 26g protein, 16g carbs, 5.5g fat
Meal 5: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 6: 1 chicken breast and 45g bran cereal in skim milk- 33g protein, 42g carbs, 3g fat
Meal 7: 1 whole egg, 4 egg whites, 1 yogurt and peanut butter- 35g protein, 36g carbs, 14.5g fat
Meal 8: Tuna and 1/2 cup cottage cheese- 48g protein, 7g carbs, and 10g fat.
Totals: 268g protein, 208g carbs, 51g fat

Thursday:

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: EAS Lo carb bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: Tuna- 33g protein, 0g carbs, 1.5g fat
Meal 5: (pre-workout): 1 whole egg, 4 egg whites, 41g bran cereal- 32g protein, 40g carbs, 5g fat
Meal 6: (in workout shake)- 40g protein, 50g carbs, 2g fat
Meal 7: (post workout)- 1/2 cup cottage cheese and 41g bran cereal- 20g protein, 45g carbs, 5g fat
Meal 8: 1 whole egg, 3 egg whites, 41g oat bran and peanut butter- 30g protein, 28g carbs, 12g fat
Meal 9: Tuna and 1 tbsp peanut butter- 36g protein, 3g carbs, 9g fat
Totals: 280g protein, 209g carbs, 49g fat

Friday:

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 33g carbs, 5g fat
Meal 2: EAS Lo carb bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: (pre-workout) Tuna and 40g oat bran- 33g protein, 25g carbs, 4.5g fat
Meal 5: (in workout shake) 32g protein, 50g carbs, 2g fat
Meal 6: (post workout) 1 cup cottage cheese and 45g bran cereal- 36g protein, 63g carbs, 4g fat
Meal 7: 1 whole egg, 3 egg whites, and 1 tbsp peanut butter- 29g protein, 6g carbs, 12.5g fat
Meal 8: 1 cup cottage cheese- 26g protein, 8g carbs, 3g fat
Meal 9: 3 EAS Lo carb bars*- 75g protein, 48g carbs, 15g fat
Meal 10: 2 whole eggs 1 egg white- 21g protein, 2g carbs, 9g fat
Totals: 350g protein, 251g carbs, 61g fat

*I went dancing for 4 hours that night and brought the protein bars with me so I did not go further into calorie deficit than I wanted to.

Saturday:

Meal 1: (post cardio/ pre workout) 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: (in workout shake) 32g protein, 50g carbs, 2g fat
Meal 3: (post workout) 1 whole egg, 4 egg whites 40g oatbran and one slice of toast- 31g protein, 50g carbs, 7g fat
Meal 4: 1 chicken breast and 41g oat bran- 35g protein, 33g carbs, 2.5g fat
Meal 5: EAS Lo carb bar- 25g protein, 16g carbs, 5g fat
Meal 6: 1 chicken breast with A-1 steak sauce- 28g protein, 2g carbs, 1.5g fat
Meal 7: EAS Lo carb bar- 25g protein, 16g carbs, 5g fat
Meal 8: 1 chicken breast and 1 tbsp peanut butter- 32g protein, 3g carbs, 8g fat
Meal 9: Tuna and 1 tbsp peanut butter- 36g protein, 4g carbs, 10.5g fat
Totals: 276g protein, 201g carbs, 49g fat

Sunday:

Meal 1(post cardio): 1 whole egg, 4 egg whites and 60g bran cereal- 35g protein, 59g carbs, 6.5g fat
Meal 2: 1 cheeseburger made with lowfat beef and no fat cheese on whole wheat bread- 31g protein, 31g carbs, and 6.5g fat.
Meal 3: Chicken Breast (w/A1 sauce)- 28g protein, 2g carbs, 1g fat
Meal 4: Chicken Breast and Peanut butter on toast- 34g protein, 18g carbs, 8.5g fat
Meal 5: 1 whole egg with 4 egg whites and 1 slice toast- 28g protein 18g carbs, 5.5g fat
Meal 6: Chicken breast w/ A1 sauce and low-fat popcorn- 38g protein, 40g carbs, 3g fat
Meal 7: Whiting (fish) with A1 sauce, 40g oat bran, and peanut butter- 45g protein, 30g carbs, and 11g fat
Meal 8: Tuna and Peanut butter: 35g protein, 2g carbs, and 8g fat
Totals: 274g protein, 200g carbs, 50g fat

If you want to see more pictures of me they can be found on the message boards under the post your pictures section. Look for str8flexed in the title of the posts.

As always if you have questions or comments, feel free to email me at biolayne@yahoo.com or come find me on the message boards under the name str8flexed.

biolayne@yahoo.com

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