Djeclipse's Intermediate 5x5 take 2.

[djeclipse]

Wow, I think you've done pretty damned well on the 5x5 with a diet like that! You must be snacking on a lot in the evening, because it seems like you're not taking in many calories during the day. If I ate like that, I'd have my hands round the neck of the nearest small furry animal my noon, for want of something to eat.

I have actually added to my diet from morning till 5:00, when I first started the 5x5 I wasn't even eating breakfast.

I was getting all my calories from crap. Instead of eating a few doritos I'd sit and eat a whole big bag while watching the "Tv", then after I was sick of eating doritos I'd eat a donut (in the same sitting), the one donut would turn into 3-5, and then i’d eat some chocolate. For awhile I was spending $5-$10per day on junk food. I estimate my diet was like 5000 calories.

I will look into kiwi, don't think I've ever had one of those before. And see about maybe having another protein shake during the day, maybe before my workout, like 1hr?

 

[djeclipse]

What I meant by "animal protein" includes but isn't limited to animal flesh, so dairy products, including protein powders, would count.

You can get oats (without tons of sugar or other crap added) at pretty much any grocery store. Look for rolled oats or steel-cut oats.

A quick way to significantly improve your diet would just be to take those fruit meals and replace them with oats and protein powder in shaker bottles. You can grind up rolled oats in a blender or coffee grinder for this. Once you get in the habit of eating more frequent real meals (i.e. more than just a piece of fruit), you can start doing other stuff depending on what you want to take the time to prepare/store.
EDIT: If you want to keep some fruit, maybe have oats and protein powder with one meal, then fruit as your carbs in the next.

For the protein powder drinks, do you add milk? I was having 2 a day but I was feeling bloated, maybe it was because I was adding in yogurt and milk to it.

For my post w/o shake I do add one thing of flavoured yogurt. So maybe I can add in a protein shake (mixed with just water) before or after lunch. Or pre workout?

And then try to get some oats to much on as I am working? I hope they taste good, lol

Again as mentioned before, lurking on the diet forum a bit might be a good idea. Also check out xblitz's journal for his very solid diet. He's bulking, but the quantity, not the type, of food is the primary difference between bulking and cutting diets.

I will have to go look for his journal.

Thanks to everyone for the replies, I see now that my diet is something I really need to work on.

 

[Cynical Simian]

For the protein powder drinks, do you add milk? I was having 2 a day but I was feeling bloated, maybe it was because I was adding in yogurt and milk to it.

For my post w/o shake I do add one thing of flavoured yogurt. So maybe I can add in a protein shake (mixed with just water) before or after lunch. Or pre workout?

And then try to get some oats to much on as I am working? I hope they taste good, lol

The only shakes I have are before and after my workout, and I just use water for them. Adding milk would be an easy way to add calories, but since you're trying to cut a bit and already getting protein from the powder, water would probably be a better bet for now.

Ditch the flavored yogurt and pretty much anything else that can be termed "flavored", since that flavoring often comes from added sugar.

If you have access to a microwave, preparing the oats that way and adding some fruit and/or artificial sweetener should give you something pretty tasty. You can even mix the protein powder into a bowl of cooked oats if you want.

Oats or another non-fructose carb (fructose replenishes liver rather than muscle glycogen) before your workout would be a good way to go.

 

[xblitz44x]

For the protein powder drinks, do you add milk? I was having 2 a day but I was feeling bloated, maybe it was because I was adding in yogurt and milk to it.

I drink 3 protein shakes per day. The first shake is at noon, mixed with water. I eat a few scoops of peanut butter along with it. The second shake is PWO mixed with dextrose and water. The 3rd shake is before bed - I only use one scoop of whey and mix it with about 16 oz of milk.

 

[anotherbutters]

Nuts! I forgot about nuts! If you really want to snack on something in the evening, nuts would be a good choice - plenty of good fats.

CS - artificial sweetener in your oats? Bleh! Use honey, man! Lots of natural goodness!

 

[BiggT]

I didn't know you wanted to start cutting.....actually, instead of 'cutting' lets call it improving body composition, that way you don't start worrying about losing strength.

First of all, and don't take this the wrong way because I always liked you, you eat like a 12 year old girl.

Raisin Bran is crap, you might as well eat a Snickers bar with some Metamusel on the side. If you're not a breakfast person, you need to become one, anything and everything you do with respect to physical performance is all dependant on how you start the day.....You need to protein, not 3 egg whites either, that wouldn't satisfy my 115 lb sister, don't be afraid of whole eggs.....forget about cereal and eat oatmeal or whole wheat toast (real ww toast, not sugary crap with 0.1 g of Fiber that calls itself whole wheat).....

I think your main problem was lack of calories all day and then binging at night.....now it is going to be lack of overall calories.....if I ate like that all day, I'd sure as hell eat a bag of Dorritos at night, hell, I'd eat anything in the kitchen that would fit into my mouth I'd be so miserable and hungry.

To lose bodyfat, eat as much lean meat and green vegetables as you can stomach.....when looking at fish, chicken, lean beef, turkey, start thinking in terms of pounds eaten per day. Eat enough green veggies and salads for a small family....you can control your weight through carb intake.....

Alright, lol, bashing of your eating habbits is now over.....

What I would do for your goals is this.....eat a huge breakfast of eggs, some type of meat, oatmeal, and milk. Eat a lot of lean meats and fish, eat a lot of complex carbs like sweet potatoes, oats, brown rice, whole wheat pasta. Eat as many green veggies as you possibly can. Drink a gallon of water a day. Get a decent protein powder for a quick fix. Eliminate sugars from the diet (except for milk and fruit of course). Then systematically increase your training load, think about doing conditioning work or light olympic lifting complexes at the ass crack of dawn if it is possible......

Do you have access to a fridge at work?? Bring stuff.....bring protein shakes, tuna sandwhiches, chicken and rice, beef and whole wheat pasta, etc. If you go out, I recommend either tuna, or turkey, or roast beef club sandwhiches, lots of protein, plus the bacon, and get it on whole wheat or rye.

To kill cravings, try vanilla whey with milk, PB, and a banana, it is sweet, good for body comp. and kills the taste for something sweet.

 

[Cynical Simian]

CS - artificial sweetener in your oats? Bleh! Use honey, man! Lots of natural goodness!

Hey, I never said that's how I eat my oats. I'm somewhere between honey and artificial sweetener: sugar-free syrup.

 

[djeclipse]

Thanks for all the replies, I really appreciate them.

BiggT, I realize now that my diet is pitiful so no offence taken

I see now that I really have to make an effort and start preparing actual meals. It will be a challenge for me especially in the morning as time is always something I am short of.

Friday I went out and bought some kiwi and oats to bring to work. the oats look like they aren't going to be tasting good so maybe I will go out at lunch and get honey to put on them.

I will have to go through BiggT's post and pick through it and make a shopping list sometime in the near future. And I have a few questions.

Unfortunately I fund out that my dad is in need of heart surgery ASAP so this weekend I hardly ate a thing, I tried to force myself to eat but It just wasn't going down. I will try to eat as much as I can today, go in to the gym and attempt the 225 x 5 for bench that I'm sure I'll miss and take the rest of the week off as the surgery will most likely be Wed. Eating enough food will be a challenge.

 

[djeclipse]

Week 9 Day 3 (Fri)

Squat
110 x 5
140 x 5
170 x 5
195 x 5
225 x 3
170 x 8

Bench
110 x 5
135 x 5
165 x 5
190 x 5
225 x 3
165 x 8

Rows
100 x 5
125 x 5
145 x 5
170 x 5
197.5 x 3
145 x 5

Dips
20 x 10
20 x 10
20 x 8

Seated tri extensions
70 x 9
70 x 9
70 x 9

berbll curl strict form
75 x 9
75 x 9
75 x 7

bad day, mind was elsewhere.

 

[BiggT]

I always say personal/family issues come first. I'd tend to them before even thinking about training. Some people can use the gym as an outlet to keep them sane in stressful times though. I wish you well with your dad and I hope everything workds out well.