How I get/Stay Lean

[ncmil]

Since everyone is sharing diet Ideas etc, I thought I would post what I do. I follow a ton of programs but I really love the Crum Cake Diet that was posted on here. So I dont take credit for it, but here is what I do on a regular basis etc, times and cals.

6am Wake up 6am As soon as I stop hitting the snooze button, I goto my
gym,Pound 2 ECA tables.
6:30 Whatever Bodypart im training, I do the following when trying to get
ripped. M-Chest T-Back W-Legs T-Shoulders, F-Arms Abs EOD typically
12-16 sets per bodypart, 30-45 seconds bewteen sets.
7:30 Post Workout, 1 Large stick of Sweet Tarts and 3 scoops of Whey
60 Grams of Carbs, 66 grams of Protein, 530 Cals Estimated
10:00 3 Scoops of Whey, 1 tablespoon of Olive Oil, I also take 2 citrucel fiber
tablets, when on a mild keto type diet, I extra fiber.
15 grams of fat, 66 grams of Protein 500 Cals or so
1pm 1/2lb steak, veggies <-- Whatever I take to work, or a salad
12 grams of fat 50 grams of protein 500 Cals or so
4pm 3 Scoops of Whey, 1 tablespoon of Olive Oil, I also take 2 citrucel fiber
tablets, when on a mild keto type diet, I extra fiber.
15 grams of fat, 66 grams of Protein 500 Cals or so
6pm I do either of the 3, 20 mins Hit Cardio, 45 mins of Mid cardio, 60 mins
slow go, I estimate that on the 20 mins I burn 400 cals, 45 mins
750ish, and the hour can be anywhere from 700-1100 if im feeling it.
7:30 1/2 Steak, Onions Green peppers, etc
(now this maybe replaced with lamb chops, roast chicken, pork, large
tuna steak, steamed shrip with olive oil etc, always try to spice it up )
12-18 grams of fat, 50 grams of protein
9:30ish 2 scoops of whey, 1 scoop olive oil, and some fiber powder

I estimate I eat around 2400-3000 cals a day, get in close to 300 or more protein, carbs around 80-100 veggies and candy post workout, and 40 grams of fat, try to keep the fats healthy with olive oil. I just like olive oil in my shakes, you can use flax or whatever but Im Italian, its all good to me.

I use optimum whey, weekends, I keep the carbs low because I skip the post workout candy. This diet may not work for you, I find I can easily use Carbs or fat for energy so it doesnt matter to me what I use. Im naturally a bigger guy, so dont think im some skinny miny.

As with all diets, and in life, how we look is usally a direct corelation to how we feel. When im ripped My sales are up, my dates are up, and I get alot more action. I also feel alot better.

I always ask myself is this burger, french fries, ice cream, cake etc, needed, worth it, what do I like more, getting laid or eating food. Feeling good or tasting ice cream. DOnt get me wrong I do cheat every now in then but it is well thought out. I do go out and have drinks sometimes as well, just no more than once a week, and usally no more than 2 times a month, if I do its usally wine, no beer, or sugary drinks, stick to sugar free redbull and vodkas,

No for my proof in the pudding. Please see attached pics, now I might get ripped for being lean, but this is me at 6'0 195lbs, I feel my best at this weight, I can put more mass on, but having a nice six pack, a squar jaw, and being mildy drug free is important to me.

You can see I eat, im not a sadist, a stravist or a wimp.

You can rip me now if you like, but this is what I do, it might work for you, this is very similar to the crum diet on this board.

Keep on keeping on

 

[Clean]

you look pretty good in the pic, maybe too "skinny" for some people on the board, but I think you look great.

Keep up the good work!

 

[abarlament]

You are looking great bro. I'll have to search for this Crum diet.

 

[ncmil]

Its on here somewhere, basiclly the idea is similar to atkins except for

Post workout carbs, and eat all the veggies you like. ITs very easy to do, one month of this, with no cheats will do wonders for you,

I know what your saying about being too skinny, but I look at it like this, its better to be leaner that fat which is obvious. But I find it easier to stay leaner that to constantly try to put on tons of muscle, think of that cycle people do where the Get lean for the spring and summer and bulk for the winter, which is basiclly eat good in spring, and eat crappy in winter wear baggy clothes.

What if you can look good all year round, and feel good all year round, if I want to add muscle I can stay very lean by adding some cals, and cutting back on cardio. But My main point is.

Benching 300lbs, having 20inch arms, eating and training like a pro, things that feel good, may make you look good, but having a nice 6 pack year round, that will make you feel awsome, ask yourself this "Do I untuck my shirt most of the time because I have a flabby stomach, or just not that great of a stomach?" I tuck my shirts in, for business and pleasure. This is some dumb rant im on, its 8:05, just got back from the gym, showered, ate, getting ready for 9 hrs at the office.

Have a good one.

 

[abarlament]

I finally found it. Had to do a google.com search since only platinum members are allowed to search... wahts up with that! Yea, looks like a fine plan, it's basically what I've been doing, except no carbs post workout. I've been eating lots of eggs, protein powder, and fish/other meats. Small amounts of PW carbs are coming, then once I lean out more I'll have more carbs in the mornings.

 

[psychedout]

Your kinda like NJRipped, only your a lot less cauchy, and a lot nicer.

Good work bro, and thanks for posting that.

 

[ncmil]

I like NJ, the only diffrience I think we have is our diet philosphy, and ideas. I feel sorry for him, because he tries to help people and he gets slammed for it. I think he has a great body.

To be honest I was the fat kid in highschool, couldnt buy a peice of ass, I was funny, had a handsome face, but weighed 260lbs when I graduated. Started college, got into shape, dropped 50lbs in 4 months, never looked back, all the girls who roughed me wouldnt talk to me suddenly were calling me, its like a story in the old bodybuilding mags.

We both share a passion for looking great, staying lean and healthy and helping people. I wish he would just post his diet, but hey if he is gonna make some money on a book, thats cool, I read 1-2 diet/nutrition/bodybuilding/steroid books a month, so i will buy his, purely for enjoyment, inspiration and knowledge.

Thanks for any compliments and if I can help you in anyway please ask, I have advised college football players on diets, workout routines, steroid stacks, supplements in more, WOrking out, nutrtion is my passion, just thought I would say hello, share some thought and help some bro's/girls out.

 

[abarlament]

Thanks. Maybe we'd eventually be in the same boat man (the success story boat...). In HS I wasn't the fat kid, but I'm more overweight than I want to be, never been ripped all that blah blah feel sorry for me. So, now, trying to get ripped, just have to keep with it and all.

What is "mildly drugged" for you?

 

[ncmil]

Mildy drugged to me is ECA stack, maybe a clen tablet here or there. I would run anavar if I needed it, but want to stay away from Test/fina etc, when im older GH is an option.

I dont condone steroids I think they are amazing and great, I compare them to plastic surgery, I just know I would break out very badly, as I used to have bad skin, and im very happy with my current apperance.

 

[abarlament]

Fair 'nuff. Thanks for the posts man.

 

[ncmil]

I meant condem steroids, I think their grat for some.

 

[abarlament]

Np I knew what you meant... contextual clues and all that kinda SAT stuff

 

[poopmonkey]

I love this post.

He gave his diet, posted pics to back it up and gave his height! I hate when people don't give their height.

I'm 6 feet tall and my lifetime goal is to get and stay to around 200lbs at under 10%. Now I have a pretty good idea of what it will look like.

Nice work.

-

 

[ncmil]

Like I was saying above, Ive been fat, extremely muscular at 215, and being 180-190ish with abs is just perfect for me. I love working out, but everything in my life except for my bills comes a close second to a hot peice of ass.

I was gonna go a little further in dept to my training.

As for cardio, I like to do 1 hour, I own a life fitness cross trainer, Ive had it for a few years now, its in my basement, in front of it is a Large TV, with digital cable, a dvd player and a stero, I will find ways to make cardio fun. I Try to shoot for 1 hour, but sometimes Im rushed, tired or just dont feel like it so I will cut it short and do HIIT. When I do hit on my cross trainer, I do 1min sprint, 1 low, and sprint to me is 100rpm's, coast at 80-85ish, SO my HIIT goes like this

20 mins
4 Sets of 5 min reps
1 min Sprint
1 min coast
1 min sprint,
1min coast,
1mn sprint,

So I double up on back to back sprints 4 times. At this pace I get 400 cals in 20mins, my heart is pumping.

For my training, I love to get in and get out

My Chest workout on monday was like this 16 sets
4 sets of incline dumbells, going up on weight each set, reps stay above 8
4 sets incline hammer press
Machine Chest press
Machine flys

I rest 30-seconds bewteen sets, and if its ab days I do the abs bewteen sets, its fast, hard and efficent, I can do a whole bodypart in under 30mins. I do this before work every day so I need to be quick.

 

[abarlament]

Thanks for the info man. Appreciate it. So you use a exercise bike as your cardio?

 

[WoodyAllen]

ncmill

Thanks for the insight. Excellent results as well. My diet/workout/cardio is somewhat similar to yours and as a former fat guy (fatter than you were) who's gotten pretty fit (not quite as fit as you) I'm wondering if I can have your opinion on a few things cardio related.

I'm pretty much a cardio fiend at this point. I bulk up quite easily and have never had problems making strength and muscle gains although I'm obviously not going to make as many as I would if I weren't doing such an incredible amount of cardio. Anyway, I'm beginning to wonder if I'm reaching the point of diminishing returns in that area. I do this cardio routine 5 days a week and it consists of a 30 minute session and a 25 minute session. I burn on average (at 185 lbs) 740-760 in the 30 minute one and 580-620 in the 25 minute one. Obviously, this is very streneous. Do you think this is too much? Its definately a time-kill but I am still making strength gains. I don't know - as a former fat guy I'm ultra paranoid of doing anything that could jeapordize my current level of fitness so as a result I just continually do more, more, more. Do you think its worth it? Do you think going down to 1000 or so cals a day would be disastrous (I remember when that was almost unreachable...)

Other notes: I drink more than you do, never more than once a week but I pretty much go all out when I do and end up eating some nasty shit. I'm ok with this but acknowledge its probably hampering my ability to get as lean as possible even with the insane level of cardio. But other than that I don't cheat at all and never miss workouts. I'm also 'mildly drugged' as you put it, usually 6 months of the year or so but never any steroids. Diet-wise I'm pretty similar except I don't have as much whey and don't do much in the way of post-workout carbs (family is a bunch of carb muching fatasses - I was too and now I'm somewhat afraid of them).

Thanks for any advice you might have.

 

[ncmil]

I agree, I wondered that sometimes, for a month I did 3 days weights, with 1 day 1 hour of cardio and one day of 2hrs of cardio, I think at some point your body just burns what i can and is like I dont care if u do 3 hours we not gonna let any more fat go.

I use the life fitness cross trainer not the bike,

Damn 700 cals in 30mins is amazing, that must be on the treadmill

One session like that a day is plenty.

IF u drink just watch the junk, and if u must drink and eat drunk, make sure you spend 20mins with some hot chicking burning those cals up.

Try some post workout carbs, it helps you recover faster and keep the muscles full. You will see a big diffrience vein wise, and fullnes..

 

[NJRipped]

You look great bro! Have you ever juiced?

Looks like there may be a contender for the next "Elite Best Abs Contest."

 

[WoodyAllen]

I agree, I wondered that sometimes, for a month I did 3 days weights, with 1 day 1 hour of cardio and one day of 2hrs of cardio, I think at some point your body just burns what i can and is like I dont care if u do 3 hours we not gonna let any more fat go.

I use the life fitness cross trainer not the bike,

Damn 700 cals in 30mins is amazing, that must be on the treadmill

One session like that a day is plenty.

IF u drink just watch the junk, and if u must drink and eat drunk, make sure you spend 20mins with some hot chicking burning those cals up.

Try some post workout carbs, it helps you recover faster and keep the muscles full. You will see a big diffrience vein wise, and fullnes..

Thanks for the reply. The 700 cal in 30 minutes is on the Life Fitness elliptical trainer. I do 5 minutes at level 18, 5 at 17, 10 at 16, 5 at 15, 3 at 14 and then a 2 minute cooldown. The 25 minute on is the same except I only do 5 minutes at level 16. All-time record for 30 minutes is 787 cal....I guess, who knows how accurate these things really are. I definately couldn't always do that - but I found that similar to weight training that if I made myself work harder every time that I'd get better and better. But at this point I'm not trying to advance beyond what I'm doing. I used to do intervals in 30 seconds full sprints and 30 seconds off but got a bit bored of that and found it was burning me out so I just go a bit slower now but go a level higher. Sprinting on L18 would annhiliate me. I could do 2 30 second bursts at 17 and I'd be pretty wiped.

Whenever I drink I try to go and do a light cardio session the next day - I suspect being slothfully hungover just makes it that much worse. In the summertime I went on long bikerides but now its back inside.

Anyway, will probably continue to wholesale re-evaluate my cardio load. Sometimes as a former fat guy you get paranoid that any letting up is a step back into lardass land. Probably overreacting.

 

[ncmil]

I used to know the feeling but have in been shape for so long now. As long as the legs dont hurt too bad you will be fine. I thought I was hot shit, getting 1100 cals in one hour, or 400 in 20mins.

Is their a prize for best abs in elite fitness?

AS for me juicing, I did 2 amps, and 2 weeks of dbol, started to bloat get pimpled and said screw this.

 

[NJRipped]

The last "Best Abs" prize was a 60" LCD TV but I had to pay for it myself. lol You should take a look at that thread though - a bunch of people said they were "in" but then came the excuses.

If you would like to start a contest, the only thing I would ask is that we submit non-professional, verified pics (the bros have been know to submit old and/or other peoples pics. Since I stay lean year 'round, any date would work for me.

I used to know the feeling but have in been shape for so long now. As long as the legs dont hurt too bad you will be fine. I thought I was hot shit, getting 1100 cals in one hour, or 400 in 20mins.

Is their a prize for best abs in elite fitness?

AS for me juicing, I did 2 amps, and 2 weeks of dbol, started to bloat get pimpled and said screw this.

 

[Sebastionv]

This is a great thread. I was curious if ncmil is doing a weekly refeed or carbload. I know that on a diet like his it would be benficial to gylcogenate the muscles.

In addition, he probably doesn't need to worry about leptin levels but for those that are taking notes...

 

[ncmil]

Hmm, I hardly ever refeed, I really think my body works well with fats, and I try to use healthy fats, lots of olive oil in my shakes, I guess having a big packet of candy post workout is like cheating and gives me the carbs my body needs to drive protein into muscle, when u are low bodyfat you dont need to be too full

 

[jaymis]

why do you break up cardio and lifting.

 

[ncmil]

I dunno, If I spend 30-40mins in the gym, then I need to do 30-60 mins of cardio breaking them up is more of a timing issue, I work hard or a living, so weights in the am, pm cardio is better for my schedule, plus I really need to eat a nice meal after lifting,

 

[jaymis]

thanks this thread has been very motivating

 

[ASU]

ncmil, you eat chocolate with whey protein for post workout meal.. isnt fat (from chocolate) slows down the process of absorbing the whey protein?

 

[ncmil]

Chocolate protein powder not chocolate, my post workout meal is a stick of sweet tarts, bottle caps, or some high sugar dextrose candy with 2 scoops of whey.

When Ihave my other shakes its usally 2-3 scoops and some olive oil

 

[ASU]

what is a bottle of caps?

so you try to stick with carbs high in sugar for post workout? no oats, yams etc..???

would a banana with Fat free milk and whey protein = the sweet tarts?

You dont eat breakfast before workingout?

 

[ncmil]

Well bottle caps and sweet tarts are just high sugar candys I like, I try to stick to fast burning carbs because most of the day I run on Olive Oil, flax Oil, and fat from the beef and chicken I eat. SO i need the carbs to be in and out quick, so a bananna smoothie might work.

Usally I dont, or I have a scoop of whey, im not hungry right when I get up, i mean literelly I get out of bed at like 5:45-6am, and im on the road in 10mins, as soon as I can wakeup, get dressed, pee, and let my dogs out I dip.

 

[ASU]

so fast burning carbs like sugar, white bread is better because the rest of your meals throughout the day contain EFA?

 

[Soupman]

Very intersting. A couple of points.

1) Go to Europe ! Women in Europe love the lean man not the beefy meathead. I expect this trend to hit the US in 5 years.

2) Bottlecaps - I love that idea. I am a spin instructor and I'll burn 1200 cal in 1 hr. I always carb up before and after class. But I need to get real high glycemic after class. I'm going to the store and I'm getting bottlecaps !!

I'm 6'4" 230 LBS 14% BF 36 years old (but still feel 17) I think if I could get down to 10% BF 220 LBS I would feel great. But I am lifting too much...need more cardio.

Good Luck !

 

[poopmonkey]

A spin instructor who needs more cardio? I can honestly say I have never heard that before.
-

 

[ASU]

ya soupman, how many times a week you teach spining?

 

[ncmil]

Its all about feeling like the candy is a reward and really you dont feel that way after drinking gatorade.

I usally dont eat pre workout in the morn, jsut not hungry. I cant wait 30-40mins to eat.

ASU im not ignoring ya, just been so busy with the end of year here.

 

[ASU]

No worry ncmil
Just the post work meal Im still confused with

 

[ncmil]

Post workout, a large stick of sweet tarts, or bottle cap candys, goto 7-11, wawa, or wherever you go to get a slurpie and go down the candy isle. They are there, basiclly you want a Fat Free, High sugar candy to eat with your low/now carb shake.

 

[ASU]

what if I dont like the high sugar candy? any other options?

 

[ASU]

Fat Free Ice cream? Low in fat/ high in sugar protein bar (like cliff or power bar)
Honey? or a smoothie from jamba juice?

 

[abarlament]

Dextrose powder in your protein shake.

 

[ncmil]

The key point here, is you want something that can hit your stomach fast, doesnt need to be digested and broken down,

Fat Free Ice cream - Lactose, as we age, body has trouble breaking down quickly
Low in fat/ high in sugar protein bar (like cliff or power bar) - Look at the package, 5 grams of fat, and 5 grams of fiber you think this is gonna be broken down fast, on the package it talks about how it is a mixture of quick and slow carbs, - No good
Honey - This is the best on on here
or a smoothie from jamba juice? - Dont have any idea whats in here.

But were stressing this too much, just get some sugar, and protein post workout, fat free or as close to it, no complex carbs,

 

[ASU]

Thanks ncmmil Ill find something

 

[NormanNormal]

test

 

[ASU]

I used to eat complex carbs post workout with my whey and no additional fat
usually it would be 3/4 cup dry oats or 1 cup brown rice cooked.. Always heard about how simple carbs can do harm more than good to your results and makes you store fat ..

 

[ncmil]

After a workout you are like a sponge and your body will soak up those carbs, drive them into the muscle along with the amino's from your protein.

 

[Sebastionv]

One should be careful with this diet like this because depending on t ratio-it would be easy to slip into catabolism because of low blood sugar levels..

t-dawg is also variance on the same theme

 

[ASU]

Does sugar and whey protein fill you up for post workout meal?

 

[abarlament]

For me at least, sugar and whey post workout only makes me hungrier in about an hour.

 

[ncmil]

I dunno I dont feel too hungry, I just use the clock, wait 2 hours and eat, I mean at some point its not about being hungry, and wanting to eat its about will power, drive, and ability to stick to a plan, you can do this ASU

 

[ASU]

Yes.. its all about willpower and and ability to stick to ONE plan

Is sour worms candy ok for the post workout?

 

[ASU]

I want to start this January 1'st... just need my macros

 

[Clean]

best thing is dextrose and whey, whether cutting or bulking

 

[ncmil]

Can you list the ingridents asu, I imagine they will work fine, just be high in sugar and no fats. I have had them before, and I think they fit the criteria.

 

[ASU]

http://www.brachs.com/products/product.asp?base_code=331#

something similar to this

 

[ASU]

How many total grams of fat should I aim for the other meals?

 

[ncmil]

Since your tiny I would think something like 10-12 grams I cant remember your weight.

 

[ASU]

10-12 grams of fat per meal (except Post workout) so that would be ~ 50-60 grams total

I will try this.. but for now , since I want little faster results for a wedding 12/30/2004 I want to skip the post workout carbs and stick with fats and whey till 1/1/2005 where I start the post workout carbs

 

[ncmil]

Just be careful after the wedding those carbs might make you very bloated, alot of water weight but hey look good that night, have fun, be safe...

 

[ASU]

Thanks ncmil I will still try to avoid most carbs and have salads & meat, chicken, etc..

After I want to keep my calories : Protein= 130-150 Carbohydrates= 60-75
Fats = 45-55

 

[ASU]

and for post workout carbs.. I would want to stick with a banana with my shake and no other sugar.. what you think?

 

[believeNme]

Hi ncmil =) today is christmas day, and I'm super mad at myself. So i was on here plotting my cutting diet for Jan. 1st. I'm a 24 yr. old female. 5'4" don't know my weight?....guessing 125-130. I'm solid as a damn rock everywhere. I lift 5 days a week. And have been doing 2- 1 hour cardio sessions a day ever since the holidays came on. Also been taking ephedra. I struggle with a very long lived eating disorder. Either too skinny, or "thick" as my black guy friends start to notice, and i notice when they're sweatin me! (now!) But i want to be very lean. B4 my b-day in may. I've been vegetarian for 20 yrs. And i know it makes it a little more difficult to get lean with that stipulation, but do u have any advice for me? I could really really use it!!!! THNKS! =)

 

[ASU]

ncmil, how much carbs would I need post workout? 1/2 the amount that you consume? ~ 30-35 Grams?

 

[6_pak]

ncmil, how much carbs would I need post workout? 1/2 the amount that you consume? ~ 30-35 Grams?[/QUOTE

You'll need to have a 2:1 ratio of carbs to protein, Cutting or bulking, doesnt matter. If you consume 40g protein, you need 80g carbs, no matter what your weight is. And the best source of carbs is Dextrose and maltodextrine.

 

[ASU]

Dextrose and maltodextrine.. does the banana include any?
I know sweet tart is recomended for post workout carb.. any other options other than candy?

 

[6_pak]

Dextrose and maltodextrine.. does the banana include any?
I know sweet tart is recomended for post workout carb.. any other options other than candy?

Not to my knowledge, do some research on that. I prefer to just use dextrose. If i had to guess on the banana, i would say either fructose or glucose either one not as good as dex/maltodextrine. I would never discourage the use of bananas or any other fruit throughout the day,depending on dietary goals, exept for pwo of course. But if you think its working for you, then keep it up. I know Ronnie Coleman never incorporated PWO in his regimen and look how he turned out.

 

[ASU]

I've always used complex carbs (oats) with whey for my post workout meal.. and it did work for me
Now I want to try something new.. ncmil's diet for at least 6 weeks and see how is works

Since the maltodextrine/dextrose new to me.. never tried them before, I need advice of where to look for products that contain them

 

[6_pak]

I've always used complex carbs (oats) with whey for my post workout meal.. and it did work for me
Now I want to try something new.. ncmil's diet for at least 6 weeks and see how is works

Since the maltodextrine/dextrose new to me.. never tried them before, I need advice of where to look for products that contain them

Just buy the dextrose in sugar form. Its really cheap. I havent looked for maltodextrine in just sugar form, i dont use it. Some people mix dex in with the whey. I dont. I drink ON Whey with water and mix my dex with a cool-aid packet(for flavor) and creatine. This has always worked for me. I think your going to be surprise what a difference dex will make vs. complex carbs in PWO.

 

[ASU]

dextrose you mean white sugar?

 

[6_pak]

dextrose you mean white sugar?

YEP!!

 

[ASU]

I dont think I can handle white plain white sugar with my whey.. even if I add cool aid
too sweet!!!!!!

 

[6_pak]

I dont think I can handle white plain white sugar with my whey.. even if I add cool aid
too sweet!!!!!!

You dont have to put them together and if you do mix whey with dex, you wouldnt need cool aid anyway.

 

[ASU]

If I dont need to put them together.. how Im going to have the pure sugar?

 

[6_pak]

If I dont need to put them together.. how Im going to have the pure sugar?

This is my pwo routine.
Immediately after last rep. --- 1/2 cup of dextrose mixed with cool-aid packet, water, and creatine.
10 minutes after that ---- 50g of ON whey protein mix with just water.

 

[ASU]

I cant do that.. since after my workout, I immediatly go to the spin class for 45 minutes.
I will try the sweet tarts for a while

Do gummy bears, or sour candy have dex or malt?

 

[|D_J^B_J|]

YEP!!

I thought sucrose (table sugar) was made up of 50% glucose and 50% fructose?