My Diet today

[rgosit]

Imin wrestling season right now so i need a sufficient amount of carbs..im also trying to lose some body fat.

1 T flax
morning run
meal 1- 2\3 serving triple threat

Meal 2- 4 slices turkey lettuce and 2 carrots

Meal 3- Pumpernickle bagal w\ creme cheese. 2 slices of turkey
apple juice-carrots and celery in about 1\2 T of peanut butter

Meal 4- Orange and fruit cup
Practice

Meal 5-whey protien gatorade

Meal 6- 1\2 turkey sandwich 1\2 pastromi sandiwch

Meal 7- chinnese foodi rice chicken and milk.

Is all chinnese food bad? i figured it was because i consider ne take out food bad..ne way what do u think.. i didn;t bother posting every day because they are usually similar.

On days i have matches and kno morning practice i have 2\3 serving triple threarm 3\4 cup oatmeal in milk and 2 T of flax

.
If theres ne thing i could add or subtract from my diet let me kno...

i eat allot of turkey and cheese sandiwches. I recently tried to cut down on bread so i juts have the turkeyb rapped up.

Thanx

 

[diamonddiceclay]

here are things you should not eat if trying to lose fat:milk,bagel,fruit cup,chinese food. Eat more fish and turkey to replace them

 

[rgosit]

what about apple juice? cut out?

skim milk fine?
ive cut down on my bread a decent amount..
is the peanut butter ok? w\celery and carrots?

thanx

 

[6 Pack Man]

what about apple juice? cut out?

skim milk fine?
ive cut down on my bread a decent amount..
is the peanut butter ok? w\celery and carrots?

thanx

Apple juice has too much sugar, so cut that out. Skim milk is fine in moderation, on a previous cutting diet I took about 3 cups of skim milk a day, and got dow to around 7% body fat, so it's fine. Using natural peanut butter? If so then make sure not to over eat b/c it's pretty high in cals and they'll add up quickly. But if taking 1 serving a day, natural PB is fine.

 

[rgosit]

i think it is natural. but it says chunky pb..

six pack man.. can u show me a sample meal or day of ur diet when u were down to 7% body fat if u dont mind..

thanx..

how often dfid u cheat? and was ur diet consistant on weekends?

supplements?

 

[6 Pack Man]

i think it is natural. but it says chunky pb..

six pack man.. can u show me a sample meal or day of ur diet when u were down to 7% body fat if u dont mind..

thanx..

how often dfid u cheat? and was ur diet consistant on weekends?

supplements?

When my body fat was that low, what I ate a day was (this was last summer so a few things may be off, but pretty close)

meal 1: 3 egg whites, 2 slices of turkey from the deli, and 2 slice of fat free cheese

work out (also working out 7 days a week w/ weights, let me tell ya, I knew nothing about the human body a year ago from the diet and training method I was on)

post work out was a whey protein shake with skim milk (didn't know how slow digesting milk was back at the time)

meal 2: 1 chicken breast or 1 can of tuna, 1 apple, 1 serving of pretzels

meal 3: whey protein shake w/ skim milk

meal 4: 1 chicken breast with baked potato, green veggies

meal 5: about 2 or 3 servings of whatever fruit I had (grapes, apples, bananas, pears)

meal 6: a few slices of turkey from the deli and a whey protein shake w/ skim milk


This was a screwed up diet big time. I didn't know any better at the time. I was only taking in maybe 10 grams a fat a day, and it really screwed with my test levels. I was eating pretty much low carbs so I had no energy. Didn't have a cheat day in over 5 or 6 months (the whole spring in summer.) I got pretty sick ( but I didn't care b/c my abs looked so good.) I lost a ton of muscle, went from 170 lbs of pretty lean, but a little bit of body fat, to 155. Most of the weight I lost was muscle, maybe just a few pounds of fat. Now a year later, all I do is sit in front of a computer 13 hours a day (very long work days and nothing to do while I'm here) and I read and learn a lot about dieting and weight training all together. Now I'm a lot better off on my new cutting diet, I'm stronger than I have ever been in my life, have a lot more LBM, still have a little bit of flab on my lower abs, but that is coming off at a nice rate on my current diet. Hoping to be ripped and around 8% body fat within the next month at the rate I'm going right now. So from my experience that's why I always prefer medium carbs on any kind of cutting diet to preserve muscle, b/c when you start messing with low carbs you lose muscle. BTW, I was taking Ripped Fuel also at the time. But I'd rather be at 8-10% body fat and have my build now anytime, then be at 7% body fat and have better looking abs, but no mass what so ever on my body. It was pretty sad when the girls I was dating were bigger than I was. If you like I can post a pic of what my abs looked like at the time.

 

[rgosit]

thanx..

i am most concerned with my lower abs

say i have chicken breast, or turkey breast..how big of a serving should i have..??
or rice? or whatever else?
how about eggs?

when i go in my diet

hows this sound

PPA tab(how late should i take my next PPA?? i dont want o ti to stop me from sleeping.

1 serving of oatmeal 1 table spon of flax, and a table spoon of peanut butter

LIFT-

2 post workout- 3 servings of whey protein in dextrose(how much)?

3 chicken or turkey breast..how much? do i need a carb? if so what?

4- chicken or tueky breast, bread( how much) what carb???

5- triple threat meal replaceent..should i have a whole serving? 60 grams of protein or 2\3 40 grams.with table spoon of flax

6-dinner 10 egg whites 1 yolk??? or should i have chicken breast??
3 nights a week i will have bjj or greco wresling so i will thow some oatmeal or somehting in here..and maybe some peanutbutter before workout

7- 1 serving whey protien before bed.

 

[6 Pack Man]

thanx..

i am most concerned with my lower abs

say i have chicken breast, or turkey breast..how big of a serving should i have..??
or rice? or whatever else?
how about eggs?

when i go in my diet

hows this sound

PPA tab(how late should i take my next PPA?? i dont want o ti to stop me from sleeping.
**I'm assuming PPA is some kind of ECA stack? if so I take mine no later than 4:30 and I'm able to sleep fine**

1 serving of oatmeal 1 table spon of flax, and a table spoon of peanut butter
**I'd replace the fat here with protein**

LIFT-

2 post workout- 3 servings of whey protein in dextrose(how much)?
**at least 65-75 grams of dextrose**

3 chicken or turkey breast..how much? do i need a carb? if so what?
**chicken or turkey is fine, depending the macro breakdown of the diet would determine if you need 1 or 2 servings, you can add brown rice here or green veggies, or both**

4- chicken or tueky breast, bread( how much) what carb???
**same as above, only just green veggies and no brown rice**

5- triple threat meal replaceent..should i have a whole serving? 60 grams of protein or 2\3 40 grams.with table spoon of flax
**either is fine, only problem 60 seems like too much to digest at one sitting, so I'd go with 2/3 and flax. also green veggies (these are pretty important when going on low carb diets...**

6-dinner 10 egg whites 1 yolk??? or should i have chicken breast??
**eggs is fine here, green veggies mixed with olive oil**

3 nights a week i will have bjj or greco wresling so i will thow some oatmeal or somehting in here..and maybe some peanutbutter before workout
**It's better to have protein with pre workout instead of fat, so add protein**

7- 1 serving whey protien before bed.
**too fast digesting, you want slow digesting food here, cottage cheese and is perfect**

 

[rgosit]

ok thanx

i weight 190 also..

1.. serving of oatmeal 1 T flax- 2 egg whites?
i will b lifting shortly after so im aassuming to keep the protein down so i can digest. i will b liftin 20-30 mins later.

2 post workout- 3 servings of whey 65 gram dextrose

3-chickin or turkey breast(still looking for how much) w\ brown rice(how much?)

4-chicken or turkey breast and green veggies(how much>?)

5-2\3 triple threat in 1 T flax, and green veggies. PPA

6-10 egg whites 1 yolk-green veggies olive oil

7-cottage cheese....how much???

thanx

 

[rgosit]

what about apples oranges and bananas???

1 cheat a week? hows that sound?

 

[6 Pack Man]

what about apples oranges and bananas???

1 cheat a week? hows that sound?

Fruit is good to use in moderation, some will go against it, and I've cut before on eating 2-3 servings of fruit a day and getting down to 7% body fat. Just wouldn't go over 3 servings a day. Really it depends on the macro breakdown of the diet too, if I'd recommend it or not. When you get time add up cals, protein, fats, and carbs for each meal and total and we'll see if anything else needs to be modified.

From the looks of the diet, it doesn't look like enough protein, so I'd go with 2 chicken breast or 2 turkey servings with each meal. That would be around 40 grams of protein each meal, which would be perfect for a sitting. Brown rice is pretty high in carbs, so I'd go with just 1 serving of it. The box panel will tell how much is one serving. Also go 1 or 2 servings of cottage cheese, 1/2 a cup is a serving, only 80 calories per serving, so 2 servings will be pretty good there. Also I'd take out the flax in meal one and put it with the last meal. Add more protein. 5 or 6 egg whites, or do what I do and add whey powder to your oatmeal, actually give it a really good taste.

One cheat day a week is good, just make sure not to go crazy and eat about 6000-8000 cals (which can easily be done after staying on a strict diet) What I do on my cheat days is double my carbs and eat probably about 20 more grams of fat. Mostly clean food, but I do throw some junk food in if I'm really craving it, but try my hardest to stay away from it.

Try to get the macro breakdown of the diet and lets see how many grams of protein, fats, and carbs you're taking in so we can see if we need to make any adjustments, like more protein, more fat, or more carbs.

 

[rgosit]

ware can i get the macro breakdown?

ok i think i will go with a serving of whey in the morning...will it b digested quikly so i wont feel bloated when im lifting?

i will eat fruit at my lunch meal we will say-meal 4

meals 3 and 4.. 2 serving of chicken or turkey breast.

meal 3- 1 serving of brown rice.

flax before bed..w\ 2 servings of cottage cheese
Im going to take PPA 2 weeks on 1 week off
so lets go thru this.. pretty much completley

Meal 1- PPA 1 serving of whey 1 serving oatmeal
workout
Meal 2-3 servings of whey w\ 65 grams dextrose
Meal 3- 2 servings of chicken breast w\ 1 serving of brown rice(and PPA when i get my tolerence up)
Meal 4- 2 servings of turkey breast \ w a serving of string beens
Meal5- 2\3 serving of triple threat w\ 1 T flax(ppa)
meal 6-10 egg whites 1 yolk. string beens 1 T olive oil?
If i have BJJ or wresling i will eat oranges before
Meal 7-2 servings of cottage cheese

i feel like i should throw tuna in thee someware,,

 

[6 Pack Man]

ware can i get the macro breakdown?

ok i think i will go with a serving of whey in the morning...will it b digested quikly so i wont feel bloated when im lifting?

i will eat fruit at my lunch meal we will say-meal 4

meals 3 and 4.. 2 serving of chicken or turkey breast.

meal 3- 1 serving of brown rice.

flax before bed..w\ 2 servings of cottage cheese
Im going to take PPA 2 weeks on 1 week off
so lets go thru this.. pretty much completley

Meal 1- PPA 1 serving of whey 1 serving oatmeal
workout
Meal 2-3 servings of whey w\ 65 grams dextrose
Meal 3- 2 servings of chicken breast w\ 1 serving of brown rice(and PPA when i get my tolerence up)
Meal 4- 2 servings of turkey breast \ w a serving of string beens
Meal5- 2\3 serving of triple threat w\ 1 T flax(ppa)
meal 6-10 egg whites 1 yolk. string beens 1 T olive oil?
If i have BJJ or wresling i will eat oranges before
Meal 7-2 servings of cottage cheese

i feel like i should throw tuna in thee someware,,

If you like you can replace either meal 3 or 4 w/ a can of tuna. But if I could I'd eat chicken or turkey any day over tuna. I go with tuna because it's cheap. Like 40 cents a can. What you should do to get the macronutrients is just get the amount of calories, protein, fats, and carbs of each meal, add them up per meal and then add the totals so we can see the total carbs, fats, and proteins you're getting. Everything looks great except it may not be enough fat, so I would suggest adding some fat w/ meal 7, flaxseed oil would go good there. That way you should be taking in around 50-60 grams of fat. Other than that everything looks great, from the looks, it looks like it's going to have a similar macro breakdown of my diet, maybe just a little more carbs from the fruit, but carbs aren't bad when cutting no matter what anybody says, it's the types of carbs people eat that makes them gain weight. But if you don't seem to be losing body fat the first thing I'd drop is the fruit all together or the brown rice, but from what I see, it looks good to me. But when you get time, read all the labels and add everything up so we can see the totals, just to make sure you're getting enough of everything or not too much of something.

 

[rgosit]

ok thanx.. ill get this all ready....

i wont start till march first..2 weeks.

what about cardio do u think it is needed? i will be lifting 4 days a week ..and as of now will b doing bjj 3 times a week..then maybe starting in april a say of greco wrestlng..

wednisday is my day off..should i do morning cardio
???

 

[6 Pack Man]

If you stay active, then no cardio isn't needed. I do cardio 2 days a week b/c I sit behind a computer all day long at work (that's why I have so many posts for not being here long.) Back before I had this job, I was pretty active at my last job running around so I got plenty of exercise doing that so I didn't do cardio back then. So cardio isn't going to be necessary if you're doing bjj 3x a week. Well, of course if you just want to (but who the hell would want to do that if they didn't have to... I hate cardio, can't wait for my weight training days, to wake up and hit the weights, dread my cardio days)

 

[rgosit]

ok good..

yea ill take lifting over cardio ne day