BioRhythm Meal Template

Dominik from naturtraining.net asked for a meal template that I would use on the BioRhythm Diet. So here is what a general training day could look like for a 175 - 195lb (80-90kg) male;

MEAL 1:

6 Omega-3 eggs

1 serving Carbs*

+ Non-Starchy Veggies

MEAL 2:

8oz / 225g Red Meat or Oily Fish

1 serving Carbs*

1 Tbsp Healthy Oil

+ Non-Starchy Veggies

WORKOUT: 10g BCAA Drink (optional)

Meal 3:

15-30g Whey Protein

1 Cup / 226g Cottage Cheese

2+ serving Carbs*

+ 5-10g Fats (optional)

Meal 4:

8oz / 225g Lean Meat (cooked)

3+ serving Carbs*

+ Veggies

*Carb Servings

~ Half-cup / 40g Oats (dry)

~ 1 Packet / 28g Grits (dry)

~ 150g Potato (raw)

~ Half-cup / 90g Rice (cooked)

~ 1 Large Banana

~ 1 Large Apple

~ 1 Cup Berries

Protein / Carb servings can be adjusted up or down to suit individual needs. Preferentially you would limit meal #1 & #2 to 1 serving of carbs (or less), while placing the majority of the carbs at meals #3 & #4.

The template could also be used for non-training days, simply by removing the BCAA & Whey as well as reducing some of the carbs at meal 3.

Hope this helps you out, Dominik!

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x8,8,7

BTN Press
60kg - 3 sets x9,9,8

Pull-ups
Bw +5kg - 3 sets x12,11,11

Db Row
80lb - 3 sets x12,12,11

Back Squat

97.5kg - 1 set x20

RDL

130kg - 3 sets x8,7,7

Shrugs

210kg - 2 sets x20


Morning Bodyweight - 84,6kg

Another good session. Making slow increases on basically everything. 

Training Log - Full Body A (7/19/2013)

Strict Press
70kg - 3 sets x7,7,7

Flat Db Bench
80lb - 3 sets x11,11,11

Pull-ups
Bw +20kg - 3 sets x7,7,6

Db Row
80lb - 3 sets x12,12,11

Back Squat

95kg - 1 set x20

SLDL

80kg - 3 sets x11,10,10

Shrugs

207.5kg - 2 sets x20

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x7

BTN Press
60kg - 3 sets x9,9,8

Pull-ups
Bw +5kg - 3 sets x11

Db Row
80lb - 3 sets x12,12,11

Back Squat

95kg - 1 set x20

RDL

130kg - 3 sets x7

Shrugs

207.5kg - 2 sets x20


Morning Bodyweight - 84kg

Rep Increases across the board on upper body lifts. Training is going well. 

Training Log - Full Body A

Strict Press
70kg - 3 sets x7,7,6

Flat Db Bench
80lb - 3 sets x11,10,10

Pull-ups
Bw +20kg - 3 sets x7,7,6

Db Row
80lb - 3 sets x12,11,11

Back Squat

95kg - 1 set x20

SLDL

80kg - 3 sets x10

Shrugs

207.5kg - 2 sets x20

Morning Bodyweight - 84kg

Great training today. Reps added on Press (2), Flat Bench (1) & Pull-ups (1). Added 2.5kg to the 1x20 Back Squat. Kept up a solid pace throughout the entire workout, with the entire session coming in under 75 minutes, including warm-ups. 

Making fast improvements in the conditioning department, due to the higher training density in these sessions. 

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x6

BTN Press
60kg - 3 sets x9,8,8

Pull-ups
Bw +5kg - 3 sets x11,11,10

Db Row
80lb - 3 sets x12,11,11

Back Squat

92.5kg - 1 set x20

RDL

130kg - 3 sets x7

Shrugs

207.5kg - 2 sets x20


Morning Bodyweight - 83kg

Solid Day. Making gradual increases with really strict form. Now out for sushi! 

Training Log - Full Body A

Strict Press
70kg - 3 sets x7,6,5

Flat Db Bench
80lb - 3 sets x11,10,9

Pull-ups
Bw +20kg - 3 sets x6,7,6

Db Row
80lb - 3 sets x12,11,11

Back Squat

92.5kg - 1 set x20

SLDL

80kg - 3 sets x10

Shrugs

207.5kg - 2 sets x20

Morning Bodyweight - 83kg

“You can get what you want. Never sell out. Don't break. Don't weaken. Don't let the kindness of strangers be your salvation, for it is no salvation at all. Unless you sleep alone, you sleep with the enemy. Never come out of the storm. On the other hand, maybe you should. You don't have what it takes to go the hard way. Come out of the cold and sit by the fire. Let them warm you with the smiles and promise of friendship's fortune. Lose your edge. A soft body and chained mind suit you. Chances are you don't have what it takes to walk the frozen trail. Stay home and relax.” - Henry Rollins

Training Log - Full Body B

Incline Bench
82.5kg - 3 sets x5

BTN Press
60kg - 3 sets x9,8,8

Pull-ups
Bw +5kg - 3 sets x11,10,10

Db Row
80lb - 3 sets x11

Back Squat

92.5kg - 1 set x20

RDL

130kg - 3 sets x7

Shrugs

207.5kg - 2 sets x20


Morning Bodyweight - 83.5kg


Back from vacation and picking up right where I left off. Added reps/kg's across the board compared to last pass on this workout. None of these sets are really killer right now, setting myself up for some solid progression in the coming weeks/months. 

As far as body-comp goes, my goals are still the same as I stated a while back; maintain a bodyweight range of 82 - 84kg (180-185lb) for a few months. Using some calorie / macro cycling i'll be able to achieve gradual recomposition along with strength gains. The key to this is being both steadfast and patient.