Chicago Pro Prep 11 weeks 1 day out

I had another big drop in weight today. That refeed sped me up big time. Today was my off day, so I left the diet alone, but its very likely I will refeed tomorrow especially with it being quad day in the gym. I could have done it today and been fully loaded, but I prefer hitting it closer to some training session and have that variable of the refeed on a training day be the same. I also got a blood glucose meter, so if I do refeed tomorrow I will monitor glucose and make some inferences on blood glucose, digestion, and fullness. I think it can give some insight into when you are about to spill over and when you should hold off on your next meal. So, my fasting glucose today was 76mg/dL. Normal is considered 70-100mg/dl. On prep I will have the best glucose management and insulin sensitivity possible, so I can get a baseline now and compare to how I trend on prep. If I notice this number in the offseason creeping toward 90ml/dl then I will know pushing food higher will likely lead to more fat gain. Also on refeeds I can check 2 hours after each meal and see if I get back down to baseline, meaning I am up taking all my glucose. If I start seeing that 2hour post prandial number creep up over 100mg/dl I will know I should wait longer for the next meal or I am about topped off on glycogen and switch back to protein/fat meals. Same application can be used during the carb up on peak week.

Not much else going on today, I will take pics tomorrow and post them up.

Weight: 227.0lbs

CARDIO: 35 minutes

OFF DAY DIET

Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
140g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) preworkout
50g protein from Animal Whey
60g cream of rice dry measure

Meal 4 post workout
7oz chicken breast, cooked wt
16g almond butter,
100g spinach

Meal 5 (7:00pm)
7oz 93/7 ground beef, cooked wt
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

161g carbs, 311g protein, 29g fat

Have a great night everyone, leave any questions below

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