One day I will learn how to cook something on a non-stick pan so that it doesn't turn out looking as hideous as the final photo! Nonetheless, this attempt turned out better. Here is what you are seeing in the photos: 1) Used a 1/2 cup of cottage cheese (6 grams of fat, 15 grams of protein and 2 grams of carbs for this particular brand) 2) Used 1 cup of organic oats (around the 10 TBSP which Markus recommended - perhaps rounded to 11 TBSP to be as accurate as possible). Serving portion information on this brand was 1/3 cup - so all three 1/3 cup portions (totaling 1 cup) = 7.5 grams of fat, 18 grams of protein (1/3 serving size's macros read 6 grams of protein), and 69 grams of carbs (23 grams per 1/3 cup) 3) Used Markus' 6 egg whites recommendation (3.5 grams of protein each - rounded to 21 grams of protein with 0 fat and 0 carbs) 4) 1/2 cup of organic frozen blueberries (35 calories total, so roughly 9 grams of carbs with 0 fat and 0 protein) 5) I didn't have Stevia so I sprinkled some cinnamon on it. (0 grams of fat/protein/carbs) Totals for everything in this pancake were roughly: Carbs = 80 grams (320 calories) Fats = 13.5 (121 calories) Proteins = 54 (216 calories) Total calories = 657 calories I didn't realize that the organic oats had 6 grams of "protein" (not sure what type as these also were gluten-free oats) per 1/3 cup (18 grams total). For those on Carb 300, or some other fat-burning daily nutrition program requiring less than 2000 calories, this version of the power pancake may need to be adjusted downward on the oats and/or cottage cheese a little bit to get it more in line with a 400 to 500 calorie meal, instead of the 650-calorie range. Taste was much better than the photo looks (!) - however I have to learn how to cook better on the non-stick pan in order to get the pancake to "flip" properly, even when using a spatula, and prevent the pancake from falling apart during cooking. @Markus Reinhardt - I know that such a meal's being eaten in the way I made it (650 calories) is contingent on several factors, such as when eating/nutrition plan someone is following (weight gain vs. fat loss), how it is part of that day's overall macronutrients being consumed, time of day, age, tolerance for carbs, etc. I am open to any suggestions on improving this for the next time, assuming that I adjust the amounts & ratios of each ingredient in order to be more precise. I want to make my nutrition as "intense" and dialed in as my in-gym training intensity & progression are. Thank you for any suggestions + the original recipe you shared the other day.

Currently 6 weeks out from my second natural body building show. Lots of steps and staying in a pretty steep calorie deficit as much as I can tolerate. Using Markus’ Carb 300 nutrition guide as a baseline. Still a long way to go. Not all days are high carb. There are periods of lower carbs where I pull back to increase the deficit. More to come! See yall on the HDN call tonight!

Rest day today. No gym. Just eating, recovering, and allowing my body to grow. Here's my fourth meal of the day. Simple, nutritious, affordable, and plenty of carbohydrates! 🍗 3 grilled chicken skewers. Bought four at Smith's for $5. Left one for my girlfriend. LOL. 🍚 About 1 cup of jasmine rice. Yes, CARBS! And I'm certainly not afraid of eating them. 🍓 4 large strawberries. Absolutely love strawberries! 🥗 Fresh green salad. One teaspoon of oil and one teaspoon of vinegar. That's it. I'm European. We don't need to drown our salads in dressing! Here's something I want you to understand. Just because I'm not training today doesn't mean I'm cutting carbohydrates or starving myself. Training provides the stimulus for muscle growth. But the actual adaptation takes place during recovery, provided your body receives sufficient nutrition. Carbohydrates help replenish muscle glycogen. Protein supports muscle repair. And adequate calories support the entire recovery process. Your muscles don't suddenly stop needing nutrients because you're taking a day off! This is exactly why I developed my CARB-300 Blueprint, explaining how to use carbohydrates intelligently to support muscle growth, training performance, and recovery. Want to learn more about my nutritional approach? You have two options: ✅ Get your own copy of my CARB-300 Blueprint here: https://thecarb300.com ✅ Or join Heavy Duty Nation Premium, where CARB-300 is already included at no additional cost with your membership, along with my other exclusive training and nutrition resources. Remember, brothers, training is only part of the equation. What you do between workouts matters just as much. Now I'm curious: Do you keep your carbohydrate intake the same on rest days, or do you deliberately reduce it when you're not training? Let's hear it! Train intelligently. Markus Reinhardt High Intensity Coach

I saw this just a few minutes ago. It is from a pro wrestler who recently was in WWE (wrestling name Karion Kross). He shows his results from about 6-7 weeks of Mentzer-style training: https://x.com/realKILLERkross/status/2050343321751405004