Eat Well. Stay Lean. Feel Great.

[Dekaxx]

DOH!! My bad i didn't pay attention to the post going into a second page =/

 

[Kid Dynamite]

Nice post. Alot of people forget that you can eat good amounts of clean foods and lose chub. Nice, sensible approach.

 

[Babyfaced Assassin]

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

 

[HANSEL]

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

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.

 

[Babyfaced Assassin]

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

 

[Peckz]

Thanks Hansel and everyone who posted their diets.

 

[MD2000]

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

 

[MD2000]

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.

 

[ProteinFiend]

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

 

[MD2000]

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?