My Diet

[sk*]

Height: 6'3
Weight: 230lbs+
Bodyfat: 10-12% (I think)

I'm shooting for:

2000-2300 calories
250g protein
Under 40g carbs

-------------------

Yesterdays diet, Aug 15, 2003:

01:45: 2scoops whey + 1 table spoon coffee + 3 equal
03:30: 1scoop whey + 1 table spoon coffee + 3 equal
05:00: 1/2 bowl of chicken caesar salad (about 30g protein, 22g fat, 7g carbs)
06:45: 1/2 bowl of chicken caesar salad (about 30g protein, 22g fat, 7g carbs)
08:00: 2scoops whey + 1 table spoon coffee + 3 equal
09:30: Large Steak (40g protein, 40g fat, 0carbs)
12:30: 2scoops whey + 1/2 table spoon coffee + 3 equal

About 1gallon of water.


Calories: 2010
Protein: 254
Carbs: 28
Fat: 98

-------------------

I used a little more whey than I would have liked, today's diet has more whole foods in it. I'll post my diet as of today either later tonight or tomorrow.

Also Some of the calories are approximates, like the steak.

-sk

 

[overhead]

SK*, I assume at that calorie level that you are trying to cut body fat big time. I am 5 11 and 193 and I eat 2100 a day at about the same carb level and with no cardio at all I am dropping 2-3 pounds a week.

 

[sk*]

SK*, I assume at that calorie level that you are trying to cut body fat big time. I am 5 11 and 193 and I eat 2100 a day at about the same carb level and with no cardio at all I am dropping 2-3 pounds a week.

Well, I want to get under 9% within 3weeks, but I wont do this diet if it will jepordize muscle.

I'm going by the 10XBW rule.

BTW, also doing some cardio everyday and every sunday will be a cheat day.

Maybe instead of 2300cals, I should shoot for 2500-2600?

Thanks for your reply btw bro. Btw, what type of body do you have? endo?meso?ecto? I'm asking since you're losing so much with 2100cals.

-sk

 

[sk*]

I am an endomorph, and I put on fat real quick. I do find that I can eat a lot more calories low carb then I can high carb and not put on too much fat. One day a week I carb up, somewhere between 400-600 grams of carbs. I am not an expert on the subject, but I would think 15 times lean muscle mass might give you a better calorie total. If you have not been eating low carb for very long you might want to add some fat, like maybe a couple of tablespoons of olive oil to one of the protein shakes. But that is something you can mess with and find what works best for you. As long as I keep my weight loss at 2 or 3 pounds a week and get plenty of protein I do not worry too much about losing lean mass. I am in the gym 4 times a week for an hour to an hour and a half and I surf a couple of times a week. I guess the surfing could count as cardio, but it is more like hiit then it is walking on a treadmill.
I have never tried mixing protein powder and coffee, how does it taste?

I have many types of recepies for protein shakes I use, one of them is the protein coffee.

I put 2scoops of allthewhey unflavored protein with some coffee, artificial sweetener, and ice. Tastes very good.

---

I use 15XBW to maintain my weight usually. Around 20XBW when bulking, and go as low as 10XBW when trying to lose fat unless I take any fat burners.

I think you may be right that my calories are a bit low since I am doing quite a bit of cardio too lately.

1.5 hours of basketball monday to friday, 30min walk on treadmill on 3-4mph each day, and not to mention lifting which I do 6days a week. My maintanence of 15XBW is without any kind of cardio, so maybe i'll go up to 12-13XBW for cutting?

-sk

 

[overhead]

I am an endomorph, and I put on fat real quick. I do find that I can eat a lot more calories low carb then I can high carb and not put on too much fat. One day a week I carb up, somewhere between 400-600 grams of carbs. I am not an expert on the subject, but I would think 15 times lean muscle mass might give you a better calorie total. If you have not been eating low carb for very long you might want to add some fat, like maybe a couple of tablespoons of olive oil to one of the protein shakes. But that is something you can mess with and find what works best for you. As long as I keep my weight loss at 2 or 3 pounds a week and get plenty of protein I do not worry too much about losing lean mass. I am in the gym 4 times a week for an hour to an hour and a half and I surf a couple of times a week. I guess the surfing could count as cardio, but it is more like hiit then it is walking on a treadmill.
I have never tried mixing protein powder and coffee, how does it taste?

 

[sk*]

I will have to give that a try. Always looking for new ways to get extra protein

I can give you other ideas if you want.

BTW, I edited the post above.

-sk

 

[STEP OFF]

Yesterdays diet, Aug 15, 2003:

01:45: 2scoops whey + 1 table spoon coffee + 3 equal
03:30: 1scoop whey + 1 table spoon coffee + 3 equal
05:00: 1/2 bowl of chicken caesar salad (about 30g protein, 22g fat, 7g carbs)
06:45: 1/2 bowl of chicken caesar salad (about 30g protein, 22g fat, 7g carbs)
08:00: 2scoops whey + 1 table spoon coffee + 3 equal
09:30: Large Steak (40g protein, 40g fat, 0carbs)
12:30: 2scoops whey + 1/2 table spoon coffee + 3 equal

you wake up at 1:45 and sleep at 12:30? how do you pull that off?

 

[overhead]

I have many types of recepies for protein shakes I use, one of them is the protein coffee.

I put 2scoops of allthewhey unflavored protein with some coffee, artificial sweetener, and ice. Tastes very good.

-sk

I will have to give that a try. Always looking for new ways to get extra protein

 

[overhead]

As I am sure you know, those calorie numbers that are out there are not set in stone, it is sort of an individual thing. I would think as long as your weight loss is not much more than 2 pounds a week it should be fine. Wow, that is a lot of cardio. During hockey season I end up getting a lot more, two hockey games a week about kills me. Any other ideas for new uses for protein powder are always good.

 

[sk*]

This one is my favorite protein shake recepe I use while bulking:

2-3 glasses of milk
5-6 scoops of whey
2 bananas
3-4 servings of penut butter
1cup of oats
Optional additions: herseys serup, some ice cream, caramel syrup

This will give well over 2000calories with a lot of protein. I just drink this throughout the day along with my regular maintenence diet.

Here are some recepies I had saved from a site a while ago: (The ones that I mark with a star are ones that I usually use one time or another bulking/cutting/maintaining or whatever)

Protein Pudding
1 package Jell-O fat-free, sugar free instant pudding
2 scoops protein
2 cups no-fat milk
Mix dry ingredients well first then mix in milk until any lumps are gone
set in fridge for 15 min.
Makes 2 Servings

Protein Yogurt*
1 small container fat free - sugar free- yogurt of favourite flavour
1 scoop protein
Mix until any lumps are gone
Note: make sure yogurt is sugar free not just fat free.

Fruit Cooler
1 scoop Protein Power
6oz unsweetened fruit juice such as orange, cranberry or pineapple
4-6 ice cubes
Blend until smooth

Orange Blossom Special
1 scoop Protein Powder
1/2 tsp orange extract
1/2 tsp vanilla extract
8oz. non-fat milk
4-6 ice cubes
Blend until smooth

Coffee Cooler*
1 scoop Protein Powder
1 tsp decaffeinated coffee
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Chocolate Monkey*
1 scoop Protein Powder
1/2 tsp chocolate extract or sugar free Chocolate Sauce
1/2 peeled banana
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Peach Melba Smoothie
1 scoop Protein Powder
1/2 fresh peach
1/2 tsp vanilla extract
1/2 tsp raspberry extract
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Mocha Supreme*
1 scoop Protein Power
1/2 tsp decaffeinated coffee
1/2 tsp chocolate extract or sugar free Chocolate
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Pina Colada Cooler
Recipe Instructions:
1 scoop Protein Powder
3 pineapple slices (non-sweetened)
1/2 tsp rum extract (optional)
1-2 tblsp unsweetened shredded coconut
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Super Chocolate-Walnut Cooler * (gonna try this first time today or tomorrow)
Recipe Instructions:
1 scoop Protein Powder
1/2 tsp chocolate extract
1/2 tsp walnut extract ( for crunchy use real walnuts)
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Strawberry Supreme
Recipe Instructions:
1 scoop Protein Powder
6oz orange juice
1 pineapple slice (non-sweetened)
6 fresh or frozen strawberry
4-6 ice cubes
Blend until smooth

Orange-banana-strawberry
Recipe Instructions:
Ingredients:
1 banana
1 cup orange juice
3 strawberries
4 ice cubes
blend until smooth

Strawberry Breeze
Recipe Instructions:
1 Cup frozen strawberries
1 scoop Protein Powder
1 can diet creme soda ( or regular)
Blend together until smooth

Hot Mint Chocolate*
1 Serving of Chocolate Protein Powder
5 Ounces Hot Water (Not Boiling)
2-3 drops of mint extract
1 tsp of instant decaf coffee or coffee substitute
Blend until smooth and serve

Recipe Name: Pineapple Smoothie
Recipe Instructions:
1 banana
1/4 c. yogurt
1/2 c. milk, 1 scoop (protein powder)
1 - 5oz. can Pineapple chunk & juice
(These are found in packets of 4 cans by
DelMonte) or buy big 4 litre container
1/2-3/4 cup ice cubes
1 scoop protein powder.

CreamSicle
1 Serving Vanilla Protein Powder
3 oz cold water
7 medium sized ice cubes
2 oz orange juice
Blend until smooth and serve

-sk