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

 

[sk*]

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.

The basketball is in the local YMCA. Not too many of them know how to play and the games aren't that serious. There isn't as much cardio in it as it seems.

Think I am gonna up my calories to 2500 for today. So far I have already had 2100.

-sk

 

[sk*]

I can use some of those , thanks. Sent karma your way. I bulk low carb also, so I may have to adjust them some.

I've always bulked with very high carbs. Think I am gonna try to do it with 250g/day when I start bulking again. I will try to stay lean and gain muscle mass at the same time.

I just ordered the body opus book, hopefully i'll be able to use some of the diet ideas in it for bulking.

-sk

 

[overhead]

I can use some of those , thanks. Sent karma your way. I bulk low carb also, so I may have to adjust them some.

 

[overhead]

I tried bulking high carb and it just makes me fat, and I am not a body builder so I do not look to go below 10%, but were talking 20% here. I read the book "The Anabolic diet for powerlifters" and that helped convince me bulking on a low carb diet was possible. Along with a couple of people on the board that were able to put on a couple of pounds a week with little body fat gain.

 

[sk*]

I tried bulking high carb and it just makes me fat, and I am not a body builder so I do not look to go below 10%, but were talking 20% here. I read the book "The Anabolic diet for powerlifters" and that helped convince me bulking on a low carb diet was possible. Along with a couple of people on the board that were able to put on a couple of pounds a week with little body fat gain.

See with me, I always bulked with very high carbs. 700g a day was regular for me when bulking, so I figure if I only take in about 250g along with high protein and high fat i'll be okay.

Here is my diet as of today:

August 16, 2003:

11:45: 2scoops whey + 1/2 table spoon coffee + 3 equal
02:15: 5 Tyson Chicken, 85protein, 35fat, 5carb
05:30: 2scoops whey + 1/2 table spoon coffee + 3 equal
06:30: About 200g Trout (35p,0c,2f), Penut Butter (20f,10c,10p)
07:30: 1/4cup of walnuts (5p,3c,20f)
09:00: 5 whole eggs (30p,5c,25f)
11:15: 1scoop isopure + 1scoop whey + hazelnuts + 1/2 table spoon coffee + 3 equal (52p,7c,15f)

Over 1gallon of water.

Calories: 2461
Protein: 305
Carbs: 38
Fat: 121

I tried the walnut shake first time today, it was awesome!

I may add one more small meal before bed time, but I don't want it to exceed 100calories.

-sk

 

[overhead]

Good luck with the diet. I will probably not be "bulking" for another month or two, I do not want to start again until I am close to 10%. Post your results, I would be interested to know how the fat lose goes.

 

[Legion Kreinak2]

Nice little bunch of posts here, love the recipes, sk.

I find that for me, bulking with high carbs adds fat too quickly. It just varies from individual to individual, I must say. I've learned that finally. It's possible to bulk without carbs, definitely. Just need enough protein, and a caloric excess. You should be fine.

It sort of sucks that this low/no carb thing is becoming a lifestyle though... going out to eat feels weird with friends. I get a burger and throw out the bun. They're like what the hell is wrong with you haha.

 

[juiceheadnyc]

It did something like the kind of diet u just described, did absolutely no cardio and am at about 6'0 195 7% bf..

I guess it depends on the person, but it worked for me......

 

[sk*]

Today was a "cheat" day, didn't wanna schedule it this early but had to go to a birthday party.

August 17, 2003:

12:15: Hazelbut Shake (52p,5c,15f)
01:30: 3 Tyson Chicken (51p,3c,21f)
03:00: Peanut Butter (7p,7c,17f)
07:15: Cheat Meal (70p+?,50c+?,40f+? - a lot of food)
09:00: Cheat Meal (Cheesecake, macros???)
10:00: 2scoops whey + 1/2 table spoon coffee + 2 equal
12:45: 5 whole eggs

Slightly under 1 gallon of water.

Calories: 2570-2910
Protein: 250-260
Carbs: 100-130
Fat: 130-150

I'm happy I didn't go way overboard with the carbs even on a cheat day. Regret eating that cheesecake though, but my sister turns 18 only once.

-sk

 

[AlbinoAssassin]

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

Of course this diet will jeopardize muscle tissue, all diets do. When you are losing weight you will always lose (even if you aren't natural) a certain amount of muscle mass. This is especially true if you are doing cardio on top of low carbs. I think you should up your calories and drop the cardio. The slower you drop the weight the more muscle you will maintain. Good luck bro!

 

[sk*]

Of course this diet will jeopardize muscle tissue, all diets do. When you are losing weight you will always lose (even if you aren't natural) a certain amount of muscle mass. This is especially true if you are doing cardio on top of low carbs. I think you should up your calories and drop the cardio. The slower you drop the weight the more muscle you will maintain. Good luck bro!

I'm gonna gauge by my strength. If I notice I am losing strength than I will immidietely add more calories.

-sk

 

[AlbinoAssassin]

I'm gonna gauge by my strength. If I notice I am losing strength than I will immidietely add more calories.

-sk

That's a good idea, but you will definitely lose strength if you get leaner past your set-point. There is no way around it, all you can do is try to maintain as much strength as possible. Good luck!

 

[sk*]

That's a good idea, but you will definitely lose strength if you get leaner past your set-point. There is no way around it, all you can do is try to maintain as much strength as possible. Good luck!

Actually, my strength has been fine.

I've been dieting for a good amount of time now and strength has even increased. Although, I started this exact diet a couple days ago.

-sk

 

[sk*]

August 18, 2003:

01:45: 2 scoops whey + 1/2 table spoon coffee + 2 equal
03:45: 2 Tyson Chicken + 3 Whole eggs
05:45: 2 scoops whey + 1/2 table spoon coffee + 2 equal, 1 Serving Peanut Butter
07:15: 2 scoops whey + 1/2 table spoon coffee + 2 equal
09:30: 3 Tyson Chicken
10:30: 5 Whole Eggs

About 1 gallon of water

Calories: 2152
Protein: 272
Carbs: 32
Fats: 104

Calories came out to lower than I wanted them to. Probably should have had one more meal, I actually might before bed. Wish I had replaced the shakes with whole foods.

-sk

 

[overhead]

Sk, I am tracking my diet also in another thread here and just started using fitday.com. It totals everything up for you, plus you can add custom foods. It is sort of a pain at first, but I have found it is a good way to track, it gives a full picture of what you are eating. It is free, you just have to register. Good luck with the diet.

 

[AlbinoAssassin]

Actually, my strength has been fine.

I've been dieting for a good amount of time now and strength has even increased. Although, I started this exact diet a couple days ago.

-sk

That's impressive! I always seem to lose a lot of strength when I get down to about 6% BF. When you went on the diet you had been on previous to this, even though you reduced your calories did you increase the quality of the foods you were eating? I guess I am struggling with this because I can't relate and have never seen anyone else get stronger on a diet (even with drugs). I'd like to hear your insight.

 

[sk*]

That's impressive! I always seem to lose a lot of strength when I get down to about 6% BF. When you went on the diet you had been on previous to this, even though you reduced your calories did you increase the quality of the foods you were eating? I guess I am struggling with this because I can't relate and have never seen anyone else get stronger on a diet (even with drugs). I'd like to hear your insight.

I used to train like a bodybuilder, but when I started dieting that's about the time I changed my routine towards more powerlifting oriented. You'd be surprised how good deadlifts and squats are for maintaining strength and adding on to it.

I remember before this when I dieted and would lose so much strength, but I think the only thing has changed is heavy deadlifts every week. By the way, I am not taking any drugs or supplements as of now.

Also, I am not close to 6% bodyfat yet, so when I get into that area things might change a little.

---

Hey overhead, I used fitday a long time ago, maybe i'll give it a shot again.

-sk

 

[sk*]

August 19, 2003:

01:45: 2 scoops whey + 1/2 table spoon coffee + 1 equal
03:30: 5 Whole eggs
05:45: 300g Salmon, 1serving peanut butter
07:15: 2 scoops whey + 1/2 table spoon coffee + 2 equal
09:00: 3 Tyson Chicken
10:15: 1 serving Peanut Butter
11:45: 200g pork meat

-sk

 

[AlbinoAssassin]

I used to train like a bodybuilder, but when I started dieting that's about the time I changed my routine towards more powerlifting oriented. You'd be surprised how good deadlifts and squats are for maintaining strength and adding on to it.

I remember before this when I dieted and would lose so much strength, but I think the only thing has changed is heavy deadlifts every week. By the way, I am not taking any drugs or supplements as of now.

Also, I am not close to 6% bodyfat yet, so when I get into that area things might change a little.

---

Hey overhead, I used fitday a long time ago, maybe i'll give it a shot again.

-sk

That's true changing to a more powerlifting style even when dieting will help maintain strength or even get stronger. I agree that squats and deadlifts will go a long way to keeping you strong. Congratulations on the progress! Keep us posted.

 

[overhead]

Have you thought about adding some lettuce or spinach?