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Eat Well. Stay Lean. Feel Great.

HANSEL

HANSEL

New member
Choose from these foods, track your calories, and you will be lean and feel great. Carbs are not bad if eaten in moderation and if they are of quality.

This is a very moderate cutting diet that will stress keeping muscle mass and reducing the stresses of restrictive dieting. I’m not saying this is the most efficient diet out there but it is doable. I got very lean eating this way last year and felt great, I am re-embarking on this plan now. Hopefully it may help someone out, and act as a resource for myself.
I am also assuming this diet is going to be used in tandem with a weight training split and at least 30-60 minutes of cardio per week.

50p/25c/25f is generally the breakdown, nothing profound.

Protein at 1.5g per lb of body weight.
Carbs at .75g per lb of body weight.
Fats at .30g pr lb body weight.

For example a 150lb person would eat
225g=900 calories from protein
110g=450 calories from carbohydrates
45g =400 calories from fat
This is a standard day’s diet NOT including a post workout Whey/Dextrose shake.


Food Choices:
Proteins
-Chicken breast
-Lean Steak
-Eggs and Egg-whites
-Tuna
-Skim Milk
-no/low fat cheese
-no/low fat cottage cheese
-Whey Powder
-Casein Powder

Carbs
-Oats
-Brown Rice
-Sweet Potato
-WW Bread
-Pita Bread
-Beans/Legumes
-Green Apples
-Bosc Pears
-FiberOne cereal
-Uncle Sam cereal

Fats
-Fish/flax oils
-Olive Oil
-Nuts
-Nut butter
-Seeds
-Mayo

Misc
-Splenda
-Artificially sweetened yogurt
-SF Jello
-Salsa/Hot sauce
-Whip Cream
-SF Ketchup
-Crystal Light
-SF Smuckers
-SF Gum

Supplementation is not necessary but is recommended.
No Ephedra alkaloids needed.

-MultiVitamin
-EFA’s
-Protein Powder and Dextrose
-Vitamin C and E
-ALA is a plus

What does an average days diet look like you ask?
8a-Eggs and Oats
11a- Apple and Cheese
2p-Tuna Pita Sandwich w/ Mayo
4p-Skim Milk
7p-Steak and Veggies
9p-Cottage Cheese w/ Nuts

There are many possible combinations but this is just one example. Notice Low carbs at Dinner time and bedtime snack.
 
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Thanks Hansel, that simple layout was really something I was looking for. Im just starting to cut down and Im so confused with all the different approaches and ratio's. You also gave some good choices for food that I didnt know about also.
 
Your welcome.
Im glad you find this useful bro, I really like trying to simplify everything as much as possible and Im also happy to help out a fellow zonie. Hopefully it will serve as a nice resource for people just trying to eat clean and/or get cut.
 
well i like the breakdown, but a few foods need to be added/taken off...

Lactose products especially milk are a no no while cutting, not only because the bloat factor but milk has alot of sugar

fish needs to be added to proteins

those are good carbs, but when trying to cut down rice and sweet potatos arent good
 
Good plan hansel!
I've been doing this now too for 2 weeks since a truly keto diet although was good, I still lacked a certain something when training hard.

Last two weeks i've been at 45% protein 25% carbs and 35% Fat
and so far so great :)

I know alot of people bag T-mag but i like their articles and i'm pretty much following the principles of their dont diet diet :)

I eat 5/6 times a day and it looks like:

1. 40P 35C 10F
2. 40P 30C 10F
3. 40P 5C 15F
4. 25P 50C 1F (Post Workout Shake)
5. 40P 10C 25F (Usually steak or salmon with veggies)
6. 40P 5C 15F

or thereabouts
maybe the numbers dont add up to the percentages but i know they are usually within those boundries :)
 
An excellent post. Thanks for taking the time to work that out and share it.

I may try it for my maintenance once I get off keto - I'm going to the beach this weekend and I have been on a >20g carbs a day stint for almost 2 weeks. I gotta tell ya, if anyone is on keto and have hit a plateau, just reduce your carbs to next to nothing and it'll give you a jump start. It's working for me. Don't forget the fiber though...:D
 
So no milk guys? Wow, it is going to be hard choking down these protein shakes now. I have been drinking skim for a while, but I know that there is like 12g of sugar per serving. Damn I wish there was a sugar free milk, I dont get bloated too bad but Im trying to watch the sugar intake. :confused: And just to clarify, potato's and rice are out? Yet breads are a good source for the daily carb intake? I weigh about 235lbs so I figured (according to Hansels numbers) I should be getting in 352g of protein, 176g carbs, and 70g of fat a day. :confused: Im going to try to get most, if not all of those carbs in during the morning/afternoon. Any input from you experienced dieters would really be appreciated. Thanks again Hansel, where are you at in Az bro?
 
Everyone digests milk differently, I dont bloat from lactose and can digest it very well. Lactose is Low GI and really is not a problem as far as my diet is concerned.

Sweet Potatoes and Brown Rice are very good for cutting or bulking when eaten in the right amounts at the right times.

Pita bread is the best bread one can eat, very easy to digest and there are many brands out there with no/low sugar added to them. I eat Aunt Hatties Sugar Free 100% whole Wheat bread, its great.

That seems like alot of protein but I dont see a problem with it, you could do something closer to Babyfaced Assasins breakdown and eat less protein and more fat. It would be easier and more cost effective.

BlkWS6, I am in up here in Scottsdale. Only 2hrs away but in your WS6 probably closer to an hour, lol.
 
personally, i like my protein at 1.25g per pound of lean body mass.
 
Originally posted by HANSEL

Everyone digests milk differently, I dont bloat from lactose and can digest it very well. Lactose is Low GI and really is not a problem as far as my diet is concerned.

Sweet Potatoes and Brown Rice are very good for cutting or bulking when eaten in the right amounts at the right times.

Pita bread is the best bread one can eat, very easy to digest and there are many brands out there with no/low sugar added to them. I eat Aunt Hatties Sugar Free 100% whole Wheat bread, its great.

That seems like alot of protein but I dont see a problem with it, you could do something closer to Babyfaced Assasins breakdown and eat less protein and more fat. It would be easier and more cost effective.

BlkWS6, I am in up here in Scottsdale. Only 2hrs away but in your WS6 probably closer to an hour, lol.

Thanks again for taking the time to help me out Hansel. Ah Scottsdale! Man I heard it's beautiful up there. I have only really passed through it once, but I hear a lot of people rave about it. Although in comparison to Tucson, most places look real good :D I gotta hand it to you man, you know your stuff when it comes to a good diet and you even know what a WS6 is. Awesome. :D
 
NP bro. Yea its nice as hell up here, but its kind of weird as the class separation is so Vivid its scary. I drive around next to a guy in a Ferrari on one side and on the other side a day laborer here from Mexico driving a bucket. Its unusual. I am one of the few that fits somewhere in the middle.

Thanks for the nice words, but I owe it all to the People on this board that helped me when I came here, a starved newbie.

I think people come here for assistance in reaching their goals, they learn alot thanks to the many great members here on the board. Then those who were mentors step aside and let others start feilding questions and helping out. Its great to see. I am just trying to Re-Pay my debt that I incurred when I came here and all the cool EF members posting here at that time helped me greatly. soon, Ill stop posting here and you bros will take over.
Thats why EF is so great.

Regards.
 
Eating Before Bed...

I noticed the "bed time snack"...

I'm the mother of a 2 year old, I work full time and go to school part time... I tend to go to bed at 9 - 9:30 to be up to train at 4:30.

My question is:

What is the cut off time you shouldn't eat after? Most people say not to eat after 7 pm...
 
hey.. great post... it really helped me. DO you think you could see if my diet seems all right? Dont know if the calories seems to high.


Currently at 5'10 170. with 14 bf

7:00 am: 8 egg whites + 1/2 cup of oatmeal
10:00 am: can of tuna, + 1/4 cup of almonds
12:30 am: 1 chicekn breast + 1 can of tuna + 1 tbs flax
workout
Post workout shake: 40 g whey, 40 g dextrose
Dinner: 8 oz salmon
Before bed: 1 cup ff cottage cheese + 1/4 cup almonds or can of tuna + flax.

Total calories is 2420
230 g of protein a day
100 g of carbs a day
70 g of fat a day


P/C/F ratio is 40/30/30
 
buffedmama - there isn't a cut off time to not eat after, if your trying to add muscle you always want something in your stomach so you don't go catabolic.

the more important thing is what time you want to cut carbs at
 
What's wrong with brown rice and sweet potatoes? They are both compex carbs sources that are staples in a lot of cutting diets (expecially brown rice because of convenience). Sweet potatoes are way better for you than white potatos. I was just wondering what your reasoning is for hating on those two foods. I agree with evrything else, they are all good clean foods that will keep your body humming along and feeling good!
 
buffedmama, as gmanlax7 said, there really is no cut off as long as carbs are low in the PM. I usually eat about 1 hour before bed to let things digest a little before lying down.

AlbinoAssasin, I totally agree that those carbs are optimal for keeping your exterior lean and your interior running smooth. Maybe they dont agree with corvettedudeman's system but for most they will work.



Euphanasia said:
hey.. great post... it really helped me. DO you think you could see if my diet seems all right? Dont know if the calories seems to high.


Currently at 5'10 170. with 14 bf

7:00 am: 8 egg whites + 1/2 cup of oatmeal
10:00 am: can of tuna, + 1/4 cup of almonds
12:30 am: 1 chicekn breast + 1 can of tuna + 1 tbs flax
workout
Post workout shake: 40 g whey, 40 g dextrose
Dinner: 8 oz salmon
Before bed: 1 cup ff cottage cheese + 1/4 cup almonds or can of tuna + flax.

Total calories is 2420
230 g of protein a day
100 g of carbs a day
70 g of fat a day


P/C/F ratio is 40/30/30
Click to expand...
Euphanasia, If your doing a 40/30/30 break down your macronutrient totals will look more like this:
2400cals
240gr= 960cals pro
180gr= 720cals carb
80 gr= 720cals fat

50/25/25 would be this:
2400cals
250gr = 1000cals from Pro
150gr = 600cals from carb
66gr = 600cals from fat

I think your diet looks good, you should defintetely throw some broccoli or other veggies in there, at least with your salmon in the Eve. And a chicken breast and a can of Tuna looks like alot of pro in one sitting, maybe get more at breakfast time if you can. I sometimes throw a scoop of whey into my Oats.

Regards
 
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I cant beleive I forgot to add Veggies to my list. there full of nutrients and fiber.

I have broccoli everyday with my steak for dinner but most are good. I think some of the best nutrient dense fibrous carbs are:

Broccoli
Cauliflower
Brussel sprouts
Green pepper
Asparagus
Spinach/Cabbage

Tomatoes, Onions, and Carrots are also good but have more carbs in the form of sugars so be aware of how much you eat.
 
i've now been doing a diet similar to this for two weeks now and wow i think i've found a great diet to stick to. My abs are starting to pop out and im not weak like when on keto or tired when on high carbs!!!

I'll post my meals ifyou like
 
Post up bro, I would love to see them.

This diet is working well for me so far. Im leaning out like I was on Low carbs and my muscles are looking better/fuller.
 
Hey hansel here goes

It's pretty much same monday to friday:

I usually workout mornings M,T,Th and F doing Cardio

1) 1/2 serving of oatmeal
sprinkle of fiber one
200g Cottage Cheese
Splenda
Egg White Omlette

40g Protein 35g Carbs <10g Fat


2) Tuna/Chicken
Fat Free Mayo
Salad Leafs
2 Slices of Flax Bread

35g Protein 25G Carbs < 10g Fat


3) 2 Scoops of Whey Protein + 1 desert spoon of Flax Oil
40g Protein 5g Carbs 15g Fat


4) Chicken Breast or Fish or Salmon Steak
Lots of Veggies (low carb stuff but i dont count)
a little salsa/hot sauce
EFAs and Fish Oil (Skip if i've eaten the Salmon)
35g Protein 10g Carbs? 20g Fat


5) 2 Scoops of Whey mixed with a little water and some sugar free jello (This is like a pudding hahaha)
Efas + Vits + Mins

40g Protein 5 Grams Carbs 10g Fat

Total 190P
80gC
65gF

This doesnt include my post workout shake which is 50G C and 25G P
I'm 5'8 and about 140lbs when im not fighting (my fighting weight goes down to 135lbs but i'm changing management soon and im gonna insist my new promoter that i fight at a heavier weight since im 5'8 i feel weak at 135)

How does this look bro?
 
Looks great man, eatin like a pro. Your PW shake ratio looks great also. Are you taking any antioxidents? I take a 500mg Vitamin C capsules 3 times a day with my Multis and really think it helps.

Might want to consider throwing an apple in there sometimes for variety. I notice apples keep me hydrated and dont bloat me at all. My sandwich at lunchtime looks similar to yours. I chop up a chicken breast and combine in a bowl with Mayo and shredded lettuce and celery and throw it on my WW bread, great chicken Salad sandwich.

I dont think you get 20grams of fat in a salmon fillet, you may want to still add some efa's or Olive Oil to that meal. Olive Oil is good for testosterone levels and vascular protection.


What fighting weight class are you thinking about moving up to?
 
cool hansel :)
The packet of salmon says an average protion has about 17g of fat so i just rounded it up :)


I take megamen vits and mins which supposedly have antioxidants. I've just ordered some ALA too so im gonna try that.

On weekends I still try to eat clean but i allow myself a few more goodies :)
I don't binge or refeed though, i did that before and it just made all the hard work i did in the week go in 24 hours :(

Just one or two "Normal" meals and i still try to fit it into those ratios.
This weekend is gonna suck though cos i'll be away for the most of it which means i dont know what i'll be eating but monday im going away to do some training with some guys (but they dont take their diets too seriously and will probably end up going to a restaurant after :( ) anyway i aint gonna stress too much about it, i know how to make wise choices and if i cant make a wise choice i won't finish the plate :)
 
Hansel, do you reckon this diet we're doing needs a refeed?
by the end of the week and mid week i feel a bit weak so i as thinking of bumping cals to these days as it, i must have a calorie defecit doing it this way
 
Babyfaced Assassin said:
Hansel, do you reckon this diet we're doing needs a refeed?
by the end of the week and mid week i feel a bit weak so i as thinking of bumping cals to these days as it, i must have a calorie defecit doing it this way
Click to expand...

Yes, with a caloric deficit I think it is still essential. I think the best approach is have a couple of cheat meals each week. What works best for me is to have a cheat meal WEdnesday night and Saturday night.

This way you can be social and still enjoy yourself. Wednesday Nights I have been having Pizza and a little Ice cream, Then Saturday I usually go out and end up ordering a Burger and fries or something like that. I think a large "refeed" isnt really necessary as this is not a ketogenic diet.

I do take some ALA and fiber with these meals.

Best Regards man.
 
yeah i've read somewhere that having two cheat meals spread like that has benefits in increasing t-3 levels etc
i think a midweek feed is also good cos you refuel, the one a week is ok but by the end of the week you'd be drained.

I had a relatively healthy cheat meal today albeit too many carbs but then i had to top ot off with a bowl of Cheerios :(
 
Wow..this is exactly what I was looking for. I'm gonna make up a diet for myself and post it here ands see what you guys think..

Thanks all
 
Hansel..you said that a 150 lb person should intake 225 g of protein..not including a protein shake? I way 160 lbs and am plan on taking 1.25 g of protein for each lb..does that mean that I have to get 200g of protein in me not including shakes?! Is it possible to include the shakes in the 200?

Also..is it necessary that you eat at a 50p/25c/25f ratio? I mean..isn't the main purpose just to get the right amounts of everything or would it really matter if I didn't get the same ratio every meal.
 
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I think cals might be a little high.... unless this is a bulking diet...

I like the foods though, they seem very sensible... i eat peanuts at night for their anti-catabolicism when i cant have a shake...

Now, what I do is first... eat 1g protein per lb of bodyweight.

eat a set 50g fat.

then multiply bodyweight times 10 to give the number of cals per day.

divide this number by 4... this will be your carbs per day.


just eat the foods that hansel listed and make up the fat or protein you missed during the day with EFA's and shakes to prevent catabolicism at night... you should be cut in no time
 
Ok..so to measure how many calories you should intake..you just multiply your weight by 10? Since I weigh 160 lbs..I should have 1600 calories per day? Am I correct?
 
MD2000 said:
Ok..so to measure how many calories you should intake..you just multiply your weight by 10? Since I weigh 160 lbs..I should have 1600 calories per day? Am I correct?
Click to expand...


If your goal is to lose weight: Yes.
 
MD2000 said:
Hansel..you said that a 150 lb person should intake 225 g of protein..not including a protein shake? I way 160 lbs and am plan on taking 1.25 g of protein for each lb..does that mean that I have to get 200g of protein in me not including shakes?! Is it possible to include the shakes in the 200?

Also..is it necessary that you eat at a 50p/25c/25f ratio? I mean..isn't the main purpose just to get the right amounts of everything or would it really matter if I didn't get the same ratio every meal.
Click to expand...

My diet ratio discounted 1 post workout shake. Usually a PW shake consist of 20-40gr protein and 30-60gr Dextrose.

My diet would call for you to eat:
240gr of Protein
120gr of Carbos
48gr of Fat
1870 calories. This is to get Cut.

On a workout day you add a PW shake increasing your calories for that day.

1870cals would be fine for a 160lb man on a cutting diet. The idea is not to stare yourself or slow your metabo.

It is set up to provide a healthy balanced diet plan for cutting that will get results and not cause any physical or psychological health problems.

This is in no way a Bulking Diet, at those cals eating the foods specified, in the ratios specified....You will lose weight in a timely and safe manner.

Try to do cardio to create a defecit, dont cut cals too much, that is no good.
 
MD2000 said:
Ok..so to measure how many calories you should intake..you just multiply your weight by 10? Since I weigh 160 lbs..I should have 1600 calories per day? Am I correct?
Click to expand...
Protein at 1.5g per lb of body weight.
Carbs at .75g per lb of body weight.
Fats at .30g pr lb body weight.


Protein and Carb x 4 to get your calorie totals

Fat x 9 to get your calorie total

Add them and that is how many cals you should eat.
 
Ok..so I should be aiming for 1870 cals..that sounds good..

I think I'm gonna have difficulty doing the ratio though since I'm in school all the time. You think it would have a great effect on me if I don't do the ratio?

And I definitly don't wanna lose weight..I wanna maintain and possibly even gain some weight while losing as much bf as possible.
 
MD2000 said:
Ok..so I should be aiming for 1870 cals..that sounds good..

I think I'm gonna have difficulty doing the ratio though since I'm in school all the time. You think it would have a great effect on me if I don't do the ratio?

And I definitly don't wanna lose weight..I wanna maintain and possibly even gain some weight while losing as much bf as possible.
Click to expand...

Where there is a will there is a way.

Make some of my Body Builders French toast and bring them along with you in your backpack with an apple. Bring some string cheese, bring some protein in a water bottle and fill it at the drinking fountain during class. Bring a bag of nuts. Throw a chicken breast in a WW tortilla and bring that, throw a can of tuna in a Pita pocket and bring that. Insulated lunch bags are cheap, throw an Icepack in there and put that in your bag and your golden.

You can do it whether your in school or not. Tell them your diabetic and need to eat, I doubt they will challenge that.

You can tweak my ratios as you see fit, just keep your cals up and create a defecit with your excercise. I set this up so people didnt restrict cals or carbs, thats bullshit.

I think you can lean out while making gains, I have done it and I am not a genetically gifted athlete by any means.

You may have to up the calories if your feeling too sluggish, your a young bro and you need plenty of food. If its clean, you eat frequently, and your working out, your gonna look good. Thats it, Period.
 
I have been trying this low carb diet for a while with some success and Hansel inspired me to make a switch to the 50/25/25.

Well, I personally need to see everything written out in stone, so I created a simple to use worksheet that I thought I would share.

I am still trying to figure out foods to enter that will give me my ratios and at the same time save me some $$$ and shopping trips.

Just enter your weight and everything calculates. Original values based on 1.5protein, .75carbs, and .3fat, but these values can also be changed.

If there is anything wrong in worksheet or you can make any suggestions on the meal plan I came up with FOR MYSELF please let me know.

Right-click link and choose "Save Target As" or "Save As":

i updated it and added some tabs at the bottom.. Just click the "50p25c25f" tab for this threads plan.

http://jayathena.tripod.com/meal_plans.xls


jay
 
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Alright..I through together a meal plan real quick..tell me what you think..I haven't made all the calculations yet but I hope you guys can help me by checking it out.

6 AM:
3 Egg Whites
1 Whole Egg
Fiber 1 Cereal
< 1/2 Cup Skim Milk
(27g P/36g C/ 6g F/267 Cals)

11:00 AM (school):
Protein Bar
1/2 Cup of Nuts
Bottle of Water
(not sure yet since I haven't decided which protein bar to get)

2:30 PM:
Tuna or Chicken
2 Slices WW Bread
Fat Free Mayo
Lettuce
(38 g P/30g C/2 g F/322 Cals)

5:00 PM:
Protein Shake
(Once again not sure since I haven't decided which one to get..I used to get Myoplex but it has too many carbs)

7:00 PM:
Salad
Ceasar Dressing
Chicken or Tuna
(38 g P/ 2 g C/ 15 g F/ 310 Cals)

9:00 PM:
Protein Shake

So..so far I have something like this:
103 g P/ 66 g C / 23 g F / 899 Cals

My goals are to have 200g P/120g C/48g F/1870 Cals in a day. Hopefully when I add the protein shakes and what not..it will come close to that..

Tell me what you guys think.
 
cals are wayyyyy too low!!!
i wouldnt eat pritein bars on a daily basis, try to get some wholefood there, its better + cheaper.up the fats a bit too
 
jay_the_man: Couldn't get that link to work, I think that the URL isnt correct. Hopefully you can fix it up, I would like to see it!! Thanks!
 
MD2000 said:

6 AM:
3 Egg Whites
1 Whole Egg
Fiber 1 Cereal
< 1/2 Cup Skim Milk
(27g P/36g C/ 6g F/267 Cals)
Click to expand...

You can afford 2 yolks here.

11:00 AM (school):
Protein Bar
1/2 Cup of Nuts
Bottle of Water
(not sure yet since I haven't decided which protein bar to get)
Click to expand...
Like BA said, Protein bars arent great. Its ok for while but eventually you will want to have a sandwich or cheese here instead. Nuts and H20 is great.

2:30 PM:
Tuna or Chicken
2 Slices WW Bread
Fat Free Mayo
Lettuce
(38 g P/30g C/2 g F/322 Cals)
Click to expand...
Get real mayo made with a healthy oil and have a tbs of that, 11g fat with 1 of it saturated and no sugars.

5:00 PM:
Protein Shake
(Once again not sure since I haven't decided which one to get..I used to get Myoplex but it has too many carbs)
Click to expand...
You really need a whole food meal here. At least have a peice of fruit with your protein shake if thats a problem.

7:00 PM:
Salad
Ceasar Dressing
Chicken or Tuna
(38 g P/ 2 g C/ 15 g F/ 310 Cals)
Click to expand...
Nice.

9:00 PM:
Protein Shake
Click to expand...
Add a Spoonful or two (depending on what you need) of Natural Peanut Butter or a similar nut/seed butter to your shake.

So..so far I have something like this:
103 g P/ 66 g C / 23 g F / 899 Cals

My goals are to have 200g P/120g C/48g F/1870 Cals in a day.
Click to expand...

This should get your totals close to your goal . Take care.
 
i wouldnt combine more than 10g of fat per meal if im having more than 10-15 grams carbs myself though. i personally therefore wouldnt have the full fat mayo but thats just me
 
Well after coming off my keto and managing not to gain any weight back (except the water weight) I have slowly been adjusting my diet and this is what i have been eating more or less. keep in mind i have a hard time dieting since im only 17 and I have school and a job at PANERAS, (cafe/bread place not good for dieting :) free anything left over at the end of the day ahhhhhhhh)
Breakfast 6:30 am 100 whey protein shake with 2 percent milk, banana may be added depending on mood
Lunch- 12 (i wish i had a different lunch but i dont, i may be able to insert a can of tuna w/ mayo at 9:30 to 10:00 because that teacher would let me eat, good idea?) Deli sandwich with skim milk, ham turkey and american on the sandwich.
3:00 after school - 3 egg whites 1 whole egg 2 kraft singles egg omelet, olive oil added instead of butter to cook in.
6:00 dinner - assorted thigns just whatever my family cooks that is meaty and lean, if they make pasta or something i just make more eggs or tuna.
9:00 I dont always eat now but hamburger grilled /w cheese

I sometimes exchange the type of protein thats being eaten as ill exchange the following things for each other tuna/eggs/hamburger/hot dogs/kielbasa. I have only been lifting 3 days a week, either 6:30 during the week or 10 on sat/sun I do HIIT twice a week and am active after school often playing basketball. I understand that during school its very hard to get into the real lifestyle that is required but im trying my best. I need some good suggestions! thanks!
 
thanks so much!

hansel I have been making your "french toast" and its great!!! plus it doesnt smell up the kitchen as bad as a full omelet does (especially important if you dont want to have angry co-workers from the egg smell)

one question - why a green apple? are those better than red?

thanks!!!
 
smoknjilly said:
thanks so much!

hansel I have been making your "french toast" and its great!!! plus it doesnt smell up the kitchen as bad as a full omelet does (especially important if you dont want to have angry co-workers from the egg smell)

one question - why a green apple? are those better than red?

thanks!!!
Click to expand...
Your quite welcome, Im glad to see others liked that recipe as much as I do! They are quite tasty and nutricious I must say. Yes, Egg whites in the mic smell the kitchen up bad, lol, I am always hearing it from my roomates about this.

As for Green Apples, They are supposed to have less sugars. I will eat a small Gala or something as well, but green apples or optimal I guess. I recommend green so that the carbs wouldnt exceed like 25gr carbs. I like to buy the really small Galas or Fujis if I can.
 
They are equal, the ratio is 50/25/25 Pro Carb Fat. If you tweak those ratios as some find it hard to get that much protein, up the fats and not the carbs.
 
nuts = salted peanuts?

I'm weighing 190lbs, and I think it would be best for me to do 50/30/30... I can't figure out how to calculate what I need to eat...Hope I wasn't the only person that couldn't do this hehe. I tried over and over Hansel. Sorry.


8am - Two eggs, Cup of Skim Milk, Little bit of Smart Start Ceral

11am - Protein Bar, Salted peanuts ( if you say its ok :-P ), Kool-aid with creatine

2pm - Tuna fish with pita or chicken, mayo, Water, and something else...idea?

5pm - Post work-out shake. Protein and dextrose with a apple on the side

7pm - Steak or Chicken or Tuna, with a salad or baked potato

9pm - Protein shake OR peanut butter and salted peanut sandwich :p


Thanks for your diet plan. I'm gonna give it a try. I need to eat healthy. Thanks for taking the time to give me some ideas!'

One more thing, as long as I keep up with what I eat ( 50p/30c/30f ), it doesn't matter what I eat?? Thanks
 
Last edited:
GhostMan said:
1 nuts = salted peanuts?

2 I can handle the 8am. How about bacon or whey protein besides oats?

3 besides just eating chesse(I dont think I can do that), what else could i put there?



4 I work out around this..How about I have the skim Milk and drink my protein and dextrose after my work-out



5 I could eat some salted peanuts...


6 One more thing, as long as I keep up with what I eat ( 50p/25c/25f ), it doesn't matter what I eat?? Thanks
Click to expand...

1. I would recommend unsalted nuts, but salted is OK.

2. Bacon/Whey is no substitute for a good complex carb, Try having Oats with whey mixed in or Eggs and 2 slices of whole grain bread. (1 slice if you use Jam) Or try FiberOne cereal with Whey/water mixed in.

3. Have a Protein shake and an apple, or Apple and beef Jerky, or have another tuna sandwhich if you want.

4. Sounds good to me:)

5. Yes, have some peanuts, but you need to get some protein in here. If you dont want to do nuts and a whole food source, get some natural nut butter and add a tbs of that into a protein shake for yourself.

Get some SF Jello Gelatin and Puddings to have, diet soda, crystal light. If you feel like eating junkfood, eat a couple of apples or pears, they are low cal, filling, and I find them to be enjoyable. There are tons of recipes out there that are low carb/no sugar that taste good. I treat myself to Cottage cheese I sweeten with artificial sweetener, cinnamon, and Almond butter. I blend that up with a hand blender like a pudding. SF Pistachio Jello pudding mixed with a thick mixing powder like MetRx Pro Plus and water makes a nice fortified pudding.

6. At your age you dont need to pay so much attention to ratios as you do to just eating clean. Eat a couple cheat meals per week, thats fine. Have pizza with your buddys one night and a healthy dinner with the fam on Sunday.
You may be succesful eating a bag of skittles, Peanut MM's, and Protein shakes all day but you should try to start healthy eating habits now, its not as bad as it sounds. You will look and feel better if you eat good food. I give my car high octane fuel (clean) and it rewards me by running fast and smooth, when I am in a small town and have to give it shitty low octane fuel, I can feel and hear the difference.
 
This diet seems to be exactly what I need. I tried the CKD for 4 weeks, but it was just too hard. Anyways, can someone critique my diet plan? Stats are 5'8" 170lbs, 15bf. 18yrsold

Meal 1: 4 egg whites, oatmeal with 25g whey, a small cafeteria carton of milk and maybe 4oz. OJ. Or, is it alright to substitute the oatmeal for a peanut butter sandwich on wheat bread once in a while? I get sick of oatmeal easily.

Meal 2: 1 chicken breast with olive oil, and a small apple

Meal 3: Lean meat sandwich, small serving of potatoes, and a small serving of grapes

Meal 4: Some roast turkey or chicken, mixed veggies, small serving of potatoes

Meal 5: Canned chicken

Meal 6: 4 egg whites, almonds

I supplement R-ALA with the carb meals and I also like to have some green tea with a little bit of whipped cream on top or some Rice Dream in the evening. I know green tea is supposed to be pretty good stuff, but anyone know about Rice Dream? It's supposedly made entirely from brown rice, so I suppose it shouldn't be too bad.
 
Hansel, Thanks for your time...I agree with you..I'm just gonna try to eat healthy and not some much junk...I'm pretty learn now but I was give your diet a try..but thanks again!
 
MrAllison said:
This diet seems to be exactly what I need. I tried the CKD for 4 weeks, but it was just too hard. Anyways, can someone critique my diet plan? Stats are 5'8" 170lbs, 15bf. 18yrsold

Meal 1: 4 egg whites, oatmeal with 25g whey, a small cafeteria carton of milk and maybe 4oz. OJ. Or, is it alright to substitute the oatmeal for a peanut butter sandwich on wheat bread once in a while? I get sick of oatmeal easily.

Meal 2: 1 chicken breast with olive oil, and a small apple

Meal 3: Lean meat sandwich, small serving of potatoes, and a small serving of grapes

Meal 4: Some roast turkey or chicken, mixed veggies, small serving of potatoes

Meal 5: Canned chicken

Meal 6: 4 egg whites, almonds

I supplement R-ALA with the carb meals and I also like to have some green tea with a little bit of whipped cream on top or some Rice Dream in the evening. I know green tea is supposed to be pretty good stuff, but anyone know about Rice Dream? It's supposedly made entirely from brown rice, so I suppose it shouldn't be too bad.
Click to expand...

First thing you want to do is figure to days macronutrient totals and total calories. Get me those and I can help you restructure your diet a little bit to better meet those needs. Your diet looks pretty good right now:)

You are shooting for:
250grams Protein
125grams Carb
50grams Fat

Thats 1950 cals. But at you age and depending on your activity level, you may require more even if your cutting.

www.fitday.com can help, I like to use http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
 
Thanks for the link Hansel, guess I'll do my research and give you some more thorough information. I swear, some of these guys on the board can be making some good money if they charged for the advice they give.
 
MrAllison said:
Thanks for the link Hansel, guess I'll do my research and give you some more thorough information. I swear, some of these guys on the board can be making some good money if they charged for the advice they give.
Click to expand...
I cant really recommend anything without numbers because I think your diet looks pretty good right now:)
How is it working out for you?
 
The diet is pretty awesome. No cravings and a lot more energy as opposed to a CKD. The intensity level during my workouts is where it should be, and my physique looks better even though I've gained 3-5 lbs since I ditched the CKD. Thumbs up bro.
 
What does an average days diet look like you ask?
8a-Eggs and Oats
11a- Apple and Cheese
2p-Tuna Pita Sandwich w/ Mayo
4p-Skim Milk
7p-Steak and Veggies
9p-Cottage Cheese w/ Nuts
Click to expand...

Do you know the numbers behind the sample day? I assume the sample was still for the 150lb person, and I was just wondering if you thought the example would be giving them the 1.5g protein/pound (225g)? Is that not including the protein shake or something?

thanks :D
 
Hansel,

I weigh 225 now, but I want to get down near the 200 level (unless I can be 225 of lean muscle) and I am really trying to trim body fat to around 10-12% should I eat for the 200lb person or the 225lb person?

Also, if I do the math right thats 337.5g of protein, is that even possible to eat in a day? I have trouble getting to 250lbs. :( if you have any advice for me I would REALLY appreciate it.
 
SURFTEXAS said:


Do you know the numbers behind the sample day? I assume the sample was still for the 150lb person, and I was just wondering if you thought the example would be giving them the 1.5g protein/pound (225g)? Is that not including the protein shake or something?

thanks :D
Click to expand...

8a-Eggs and Oats
2 eggs + Eggwhites, 1/4 cup oats in water w/ packet of artificial sweetener 30P 8F 28C

11a- Apple and low/no fat Cheese
40P 5F 25C

2p-Tuna Pita Sandwich w/ Mayo
35P 15F 25C

4p-Skim Milk w/ whey
40P 25C

7p-Steak and Veggies + SF Jello
35P 10F 5C

9p-Cottage Cheese w/ Nuts
50P 15F 5C

thats 1950cals
230g protien
60g fat
115g carb

Drink plenty of water and green tea. Add a Whey/Dextrose shake after you train.
 
KiddLattimer said:
Hansel,

I weigh 225 now, but I want to get down near the 200 level (unless I can be 225 of lean muscle) and I am really trying to trim body fat to around 10-12% should I eat for the 200lb person or the 225lb person?

Also, if I do the math right thats 337.5g of protein, is that even possible to eat in a day? I have trouble getting to 250lbs. :( if you have any advice for me I would REALLY appreciate it.
Click to expand...

Eat and train for a 225lb person and shoot to get as close to 225lb's of lean mass as you can.

Its not that hard to take in 300+ grams of protien.
3 Shakes 120g
2 Chicken breasts 60g
2 Cans Tuna 60g
1 Steak 35g
Eggs 20-30g
160z Cottage 50g
 
^Bump^

I've been keeping track of my intakes for a bit now and was feeling good that my fat, carb and total cal intakes have been considerably low. After reading this, I think I'll bump up the fats and total cals a bit.
 
Hi!

Does a woman need to take in dextrose w/ her protein shake after a workout? I never have, i was always worried about all that sugar since i want to stay lean. I just take a shake and later have my regular meal. What do you think?
 
annie since hansel is gonzo ill help you out a bit. yes you shoudl still take dextrose after a workout. It will help protein consumption and refill glycogen stores, if taken in the right amount it will NOT effect negatively your diet.... usually the opposite
 
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