help me out with my diet!

[jzch169]

my stats are 203 5'8 16bf
trying to get down to 10bf and get up to 210..
im going to be running winny for 5 weeks at 50mgsed
with fina75mgs ed heres my diet!

low days-(mon and tues)
7:00-protein shake
20 grams all natty p.b

11:15-2 8 oz. chicken or beef or tuna with 3/4 cup of rice (dry)

2:45-protein shake with 20 grams all natty pb

4:45-protein shake with pineapple juice(after workout)

7:00-8 oz chicken or beef or tuna with 1/4 rice(dry)

9:00-6 egg whites,1 yolk,1/2 cup cottage cheese

high days-(wend. and thurs)
7:00-protein shake with banana

11:15-2 8 oz chicken or beef or tuna with 3/4 rice (dry) and any fruit

2:45-protein shake with 64 grams of oatmeal and any fruit

4:45-protein shake with pineapple juice and any fruit (after workout)

7:00-8 oz chicken or beef or tuna 1/2 cup rice(dry) and any fruit

9:00- 6 egg whites,1 yolk,1/2 cup cottage cheese

really high day(friday)
7:00-protein shake with 2 fruits

11:15-2 8 oz chicken or beef or tuna with 3/4 cup rice(dry) and any 2 fruits

2:45-protein shake 64 grams oatmeal and any 2 fruits

4:45-protein shake with pineapple juice and 2 fruits(after workout)

7:00-8 oz chicken beef or tua 1/2 rice (dry) any fruit

9:00- 6 egg whites,1 yolk,1/2 cottage cheese

then i repeat this how does it sound help me out if u could on fixing anything!

 

[Mr.X]

my stats are 203 5'8 16bf
trying to get down to 10bf and get up to 210..
im going to be running winny for 5 weeks at 50mgsed
with fina75mgs ed heres my diet!

low days-(mon and tues)
7:00-protein shake
20 grams all natty p.b
I will assume all protein shakes are 40-45g....drop the PB, add 1/2 cup oatmeal

11:15-2 8 oz. chicken or beef or tuna with 3/4 cup of rice (dry)
DROP the rice, add 1 tbsp. flaxseed oil, 1cup steamed veggies

2:45-protein shake with 20 grams all natty pb

4:45-protein shake with pineapple juice(after workout)
drop the pineapple juice, add 30g dextrose

7:00-8 oz chicken or beef or tuna with 1/4 rice(dry)
no rice, add 3 cups steamed veggies

9:00-6 egg whites,1 yolk,1/2 cup cottage cheese
drop the yolk, drop the cottage cheese, add 1 tbsp. flaxseed and 1 large salad....if this is before bed, add 15g psyllium husk fiber to it

high days-(wend. and thurs)
7:00-protein shake with banana
drop the banana, add 1 cup oatmeal

11:15-2 8 oz chicken or beef or tuna with 3/4 rice (dry) and any fruit
drop the fruite and the rice, add 1 tbsp. flaxseed oil, 1cup steamed veggies

2:45-protein shake with 64 grams of oatmeal and any fruit
drop the fruit

4:45-protein shake with pineapple juice and any fruit (after workout)
drop the fruit, add about 30g dextrose

7:00-8 oz chicken or beef or tuna 1/2 cup rice(dry) and any fruit
no fruite, no rice, add 2 servings of red kidney beans

9:00- 6 egg whites,1 yolk,1/2 cup cottage cheese
drop the yolk and cottage cheese, add 1tbsp. flaxseed oil/a big salad and some psyllium husk

really high day(friday)
7:00-protein shake with 2 fruits

11:15-2 8 oz chicken or beef or tuna with 3/4 cup rice(dry) and any 2 fruits

2:45-protein shake 64 grams oatmeal and any 2 fruits

4:45-protein shake with pineapple juice and 2 fruits(after workout)

7:00-8 oz chicken beef or tua 1/2 rice (dry) any fruit

9:00- 6 egg whites,1 yolk,1/2 cottage cheese
____________________
you get the pattern, just drop the carbs way below where they are now; if you want to know why no fructose, do a search on it. We just had an argument about it a few posts back. If you want to drop body fat, you need to lower the carbs and add some EFA's

Mr.X

 

[jzch169]

can u help me out?what food should i drop each day? i want to maintain my muscle..and what is a efa? thanks!

 

[zackdarnell]

can u help me out?what food should i drop each day?

Read his post. he already told you.

i want to maintain my muscle..and what is a efa? thanks!

efa= essential fatty acid

 

[jzch169]

could u guys give me some good efa's and also tell me some food i should drop? i know i must drop some fruits but help me out thanks guys!

 

[Mr.X]

could u guys give me some good efa's and also tell me some food i should drop? i know i must drop some fruits but help me out thanks guys!

I thought I already told you what foods to DROP. Read above my friend.

EFA's= flaxseed oil, olive oil, walnut oil, peanut oil, sesamese seed oil, walnuts, almonds, SALMON (the fish) and of course canola oil.

Mr.X

 

[jzch169]

will this work for what im looking to achieve im trying to get to about 210 and lower my bf 6 percent or so..give or take?it seems that i will lose muscle and size this way? will this really work thanks?

 

[Mr.X]

will this work for what im looking to achieve im trying to get to about 210 and lower my bf 6 percent or so..give or take?it seems that i will lose muscle and size this way? will this really work thanks?

jzch169,

I would think this diet would be your first step, you would drop unwanted bodyfat; afterwhich, you can start a diet to put on muscle mass. One thing at a time.

Mr.X

 

[jzch169]

thanks mr. x for all your help! im just wondering if i run 50mgsed of winny and fina 75mgsed for 5 weeks and i run my diet properly my stats are currently 203 5'8 around 16 bf..what could my bf get down too and what can my weight be? is it possible of gaining 7-10 pounds and lower my bf a good 6 percent? thanks just trying to see what i can work for

 

[Mr.X]

thanks mr. x for all your help! im just wondering if i run 50mgsed of winny and fina 75mgsed for 5 weeks and i run my diet properly my stats are currently 203 5'8 around 16 bf..what could my bf get down too and what can my weight be? is it possible of gaining 7-10 pounds and lower my bf a good 6 percent? thanks just trying to see what i can work for

Yeah, 50mg w ED and 75mg fina ED will surely do the job. I recommend running it for at least 6 weeks.
Not sure where you weight would be, all depends on your diet/cardio/training.

Mr.X

 

[jzch169]

i want to drop my oatmeal and steamd veggies what could i put in replacement so theres no carbs there? please help out mr. x thanks bro..

 

[Mr.X]

i want to drop my oatmeal and steamd veggies what could i put in replacement so theres no carbs there? please help out mr. x thanks bro..

You can keep veggies, but if you replace oatmeal and veggies I would say flaxseed would be a good option.

Mr.X

 

[jzch169]

what does dextrose,flaxseed oil and phyillum husk fiber do?

 

[Mr.X]

what does dextrose,flaxseed oil and phyillum husk fiber do?

dextrose = fast acting / digesting carbohydrate that will spike insulin (post-workout) to get the maximum anabolic effect

flaxseed oil- EFA (essential fatty acid) OMEGA 3, will help put your body in a fat loss state, while healing in some ways...in demand by the body, in order to lose bodyfat

psyllium husk fiber= fiber that helps digestion/ lowers cholesterol and decreases the chance of colon cancer....also helps stave off catabolism at night by slowing down digestion

Mr.X

 

[jzch169]

i went to vitamin shoppe they dont have dextrose? what else can i use after workout? thanks!

 

[Mr.X]

i went to vitamin shoppe they dont have dextrose? what else can i use after workout? thanks!

dextrose...cheap

www.proteinfactory.com
they deliver to your door (mailbox)

Mr.X

 

[jzch169]

what else can i add for now instead of dextrose im starting my diet tommrow..

 

[Mr.X]

what else can i add for now instead of dextrose im starting my diet tommrow..

Maybe some white rice or some baked potatoes w/o skin.

Mr.X

 

[jzch169]

i want to drop the kidney beans in the one meal because it seems like way to many carbs for me..i need something thats easy that i can throw into a shake for after workout..how would like a half of banana be? or pineapple juice? just trying to think thanks!my diet starts tommrow wish me luck!

 

[Mr.X]

i want to drop the kidney beans in the one meal because it seems like way to many carbs for me..i need something thats easy that i can throw into a shake for after workout..how would like a half of banana be? or pineapple juice? just trying to think thanks!my diet starts tommrow wish me luck!

Try to limit the FRUIT (frucotose to a minimum), if you don't have dextrose then you can mix up the shake w/ honey.

Mr.X

 

[TheMyth]

Better dextrose source!!!!

https://www.thebetterhealthstore.com/ItemDetail.asp?sku=3373906925

 

[Mr.X]

Better dextrose source!!!!

https://www.thebetterhealthstore.com/ItemDetail.asp?sku=3373906925

It's NOT a better source, it's a CHEAPER source. There is a big difference. From what I know and assume, the quality of this "cheap" dextrose is lower then proteinfactory.

Mr.X