Dialed In

[khemix]

Its a new thing ef offers people. You get access to a deferent forum with 24 hour personal trainer. There is some threads on it check them out I think ef frank made the threads.

wtf why havn't I heard about this?

I'm oblivous sometimes, i swear

 

[rfowler]

When I am dieting I follow this:

Meal 1: 2 cups of oatmeal with 2 scoops of whey (12 egg whites if non-training day)

Meal 2: 8oz lean meat (turkey, chicken, 98% ground beef, lean steak, fish)

Meal 3 (Preworkout): 50gr whey protein shake (sugar free) and an apple

Meal 4: (Postworkout): 50 gr whey protein shake and 50 high glycemic carbs

Meal 5: 8oz lean meat & 25 grams of high glycemic carbs

Meal 6: 8oz lean meat

Meal 7: 8oz lean meat

Meal 8: Casein Protein Shake

This is about 2800-3500 calories depending on meat source and snacks (i have natty pb in between meals if hungry).This is vastly different from when I am adding size.

thanks bro, do you pre cook your meats the night before and just heat them up throughout the day? What is your drink of choice throughout the day besides water when your dieting?

 

[GUARDIAN]

thanks bro, do you pre cook your meats the night before and just heat them up throughout the day? What is your drink of choice throughout the day besides water when your dieting?

i precook the night before or sometimes a couple days in advance. u should c my lunch cooler.....lol. i just warm them up in the microwave.

i stick with water but sometimes will use iced tea with splenda or sugar free flavor packs (kinda like crystal light) for my water.

 

[centy]

Is anyone willing to inform me on their "dialed in diet". My diet keeps me from reaching my ultimate goals, I just cant seem to keep it on track. I need plenty of calories I just need them to be clean calories. At work I have access to a fridge and microwave. If anyone else lingers around 3000 calories per day on a clean diet please chime in and give me a daily breakdown of meals. I appreciate it bros.

It can be hard to eat well at work. Having the fridge and microwave makes it easier. I keep a bunch of Egg Beaters in the fridge. You can easily nuke these. Add a little salsa or even turkey sausage, etc. Not bad and pretty easy. Also, I cook a bunch of chicken breasts on the grill each week and throw them in ziplock bags. I can nuke 'em at work and toss a little salsa on.

Those combined with some canned tuna, protein powders, etc give you a few options for when you aren't home.

 

[GUARDIAN]

on weekends i cook fresh

 

[Chocolate_Thunder]

When I am dieting I follow this:

Meal 1: 2 cups of oatmeal with 2 scoops of whey (12 egg whites if non-training day)

Meal 2: 8oz lean meat (turkey, chicken, 98% ground beef, lean steak, fish)

Meal 3 (Preworkout): 50gr whey protein shake (sugar free) and an apple

Meal 4: (Postworkout): 50 gr whey protein shake and 50 high glycemic carbs

Meal 5: 8oz lean meat & 25 grams of high glycemic carbs

Meal 6: 8oz lean meat

Meal 7: 8oz lean meat

Meal 8: Casein Protein Shake

This is about 2800-3500 calories depending on meat source and snacks (i have natty pb in between meals if hungry).This is vastly different from when I am adding size.

Where are all of the veggies?

2,600 CLEAN calories right here:

Meal One: 1/2 Cup Steel Cut Oats, 1 Whole Egg, 1 Cup Egg Whites

Meal Two: Post Workout: 2 Scoops Protein Powder, 12g Amino Acids, 8oz.
Grape Juice.

Meal Three: 160g Potato, 1oz. Almonds, 1 Can Tuna

Meal Four: 1 Whole Egg, 1 Cup Egg Whites, 1/2 cup broccoli, 1 Cup Steel Cut
Oatmeal.

Meal Five: 8 oz. Chicken, 1/2 Cup raspberries

Meal Six: 6oz. Salmon, 1/2 cup broccoli

Meal Seven: 1 Cup Cottage Cheese

 

[GUARDIAN]

Where are all of the veggies?

2,600 CLEAN calories right here:

Meal One: 1/2 Cup Steel Cut Oats, 1 Whole Egg, 1 Cup Egg Whites

Meal Two: Post Workout: 2 Scoops Protein Powder, 12g Amino Acids, 8oz.
Grape Juice.

Meal Three: 160g Potato, 1oz. Almonds, 1 Can Tuna

Meal Four: 1 Whole Egg, 1 Cup Egg Whites, 1/2 cup broccoli, 1 Cup Steel Cut
Oatmeal.

Meal Five: 8 oz. Chicken, 1/2 Cup raspberries

Meal Six: 6oz. Salmon, 1/2 cup broccoli

Meal Seven: 1 Cup Cottage Cheese

probably in the produce section of the store. i have a salad every now & then & add more when i bulk. but i usually take fiber & vitamins and do fine with that. takes up 2 much stomach room for protein....jk. i just cant stand them.

 

[rfowler]

Where are all of the veggies?

2,600 CLEAN calories right here:

Meal One: 1/2 Cup Steel Cut Oats, 1 Whole Egg, 1 Cup Egg Whites

Meal Two: Post Workout: 2 Scoops Protein Powder, 12g Amino Acids, 8oz.
Grape Juice.

Meal Three: 160g Potato, 1oz. Almonds, 1 Can Tuna

Meal Four: 1 Whole Egg, 1 Cup Egg Whites, 1/2 cup broccoli, 1 Cup Steel Cut
Oatmeal.

Meal Five: 8 oz. Chicken, 1/2 Cup raspberries

Meal Six: 6oz. Salmon, 1/2 cup broccoli

Meal Seven: 1 Cup Cottage Cheese

I wish I could do cottage cheese bro but its just horrific

 

[Trendsetter21]

I look forward to that cook book. I know nothing about cooking, and really wouldn't trust buying a cookbook from anyone else but a bodybuilder (well a person that lifts weights and diets and trains right) There are tons of cook books out there but this one is going to be awesome. Got some soup recipes and going to make them this weekend from Needto. You are such a great asset to these boards! Can I get a signed copy of your ebook? lol

 

[Chocolate_Thunder]

probably in the produce section of the store. i have a salad every now & then & add more when i bulk. but i usually take fiber & vitamins and do fine with that. takes up 2 much stomach room for protein....jk. i just cant stand them.

I know what you mean. I have to force them down.