need a lean mass diet!

[Dieharder]

I have bulked up to 235lbs, and around 15-16%bf (im 6'2) and would like to just eat cleaner while throwing in some cardio to lean out a little bit. I need a diet that is a bit cleaner.
Here are some things i will not do (i am fucking stubborn):
1. plain oats-ive tried them, i hate them, they make me want to puke, ive tried every manner of consuming them, even just dumping cups in my mouth and washing it down, and they always come back up)
2. I dont want to give up milk-i love milk dammit!
3. I used to live off tuna, now the smell and thought of it makes me yearn for a puke bag, so no tuna.
4. i hate spending too much money, so it needs to be as cheap as possible

ok, some other information, im not carb sensitive, im not going low carb or doing some stupid ckd-atkins-just eat peanut butter diet, i enjoy eating real food and whole grain wheat bread for that matter. Im not looking to get ultra shredded either, just drop some fat that has accumulated (maybe get down to 11% and ill be happy)

im doing a 5x5 split, and would like to keep gaining strength gradually, i also will be doing cardio (moderate intensity) for 30-45min 3 days a week.

i will also being starting a test prop/fina cycle next week (500mg test, 100mg fina eod) and i from what i hear fina helps burn some fat for some people.

I wake up around 11-noon everyday, and go to sleep around 3am every night (im in college and i waiter at night). workouts are generally around 1-2pm, and i take a postworkout shake of 70 grams whey with about 75 grams of dextrose.

KARMA for anyone who can help me out with this, even just giving me certain food i should buy, etc.

 

[Omegasox]

Try oats mixed with applesauce. I've eaten this every morning for about 2 years now. Other than that I eat mostly tuna, so all I can say is buy chicken stir fry and a bag of frozen broccoli. Throw it together in a pot and cook it in the oven. Makes about 3 servings of nice late night meals.

Also, cottage cheese. I can't stand the stuff, but mixed with peaches I can tolerate it. OneRep told me about it and says the casein protein keeps you from catabolizing over night if you eat it before bed.

 

[Dieharder]

Try oats mixed with applesauce. I've eaten this every morning for about 2 years now. Other than that I eat mostly tuna, so all I can say is buy chicken stir fry and a bag of frozen broccoli. Throw it together in a pot and cook it in the oven. Makes about 3 servings of nice late night meals.

Also, cottage cheese. I can't stand the stuff, but mixed with peaches I can tolerate it. OneRep told me about it and says the casein protein keeps you from catabolizing over night if you eat it before bed.

oats with applesauce? maybe ill try it since i have a monstrous box of oats left over, but ive tried everything to make them taste good(adding cinnamon, splenda) but it just wont work. Broccoli i can tolerate, stir fry as well. More suggestions anyone? I really want to put together a nice solid diet.

 

[Wetback16]

I hated alot of foods when I first started lifting like egg whites, tuna and oatmeal. But they are 3 of the best things for you with low fat to boot. You just gotta man up and eat it. Dont think just do it. I just fill my bowl of oatmeal up with hot water and take it scoop by scoop and wash it down immediately with a sip of water. Same thing with tuna and egg whites.

 

[chewyxrage]

I don't like oatmeal either...one way I've found that makes it actually enjoyable is to add the oats to a shake......

for example - 2 cups milk, one cup oats, 1 or 2 scoops protien, 2 tablespoons peanut butter......blend it up....you really can't taste the oats because they get ground up so fine.


You could just put milk and oats in the blender and drink it as a meal.

 

[Dieharder]

I don't like oatmeal either...one way I've found that makes it actually enjoyable is to add the oats to a shake......

for example - 2 cups milk, one cup oats, 1 or 2 scoops protien, 2 tablespoons peanut butter......blend it up....you really can't taste the oats because they get ground up so fine.

the oats dont get stuck at the bottom? sounds like a good idea man, thanks
You could just put milk and oats in the blender and drink it as a meal.

 

[chewyxrage]

well if you let it sit for a while then yes, they would. but if that is a prob just dump it back in the blender and mix it back up.


make sure you let it blend for a good while to make the oats as fine as possible.

 

[KWKSLVR]

Well, do you want to get cut or do you want to eat food you like?

 

[Dieharder]

heres my idea for the diet, tell me what you guys think.

10am - oatmeal + protein: 57g carbs 7 fat 66 prot

11:20am - honey: 30 carb

11:30 = Workout

1 pm - Shake + dextose: 70 carb, 0 fat, 66 pro.

3 pm - Tuna + 2 piece bread: 30 carbs 7 fat 35 pro.

5 pm - Cottage cheese + 1 slice bread: 40 carbs, 0 fat, 60 pro

7 PM - Shake + oil: 0 carb, 28 fat, 66 pro.

10pm - Turkey burger - 0 carb, 10-15 fat, 50-60 pro.

2am – whey shake in skim milk: 12 carb, 0 fat, 60 pro

: Totals 239g carb, 403g pro, 57g of fat, 3300 calories.
any criticism is welcome

 

[Omegasox]

How much cottage cheese are you eating to get 60g of protein out of that meal?

 

[HAYEZ]

i put a tbsp of peanut butter in my oats and sugar free syrup a bit of that in there...it dont get no better then that...i am like you and couldnt stand oats tuna etc....fuckin shits gross...but that stuff tstes good...even wihtout the pb its good

 

[Dieharder]

How much cottage cheese are you eating to get 60g of protein out of that meal?

wrong number, 40 grams of protein, a container of fat free cottage cheese. how does the rest of it look?

 

[JKurz1]

might want to recalculate ALL of your totals bro......now, I know I havent had bread in years, but I high doubt it now has 40g of carbs.....also, is your sugar intake on the high side? Why the honey preowrkout? Surely you can do better.......

 

[Dieharder]

30 grams of carbs in 2 slices of bread, 15 in each. cottage cheese also has carbs, hence that plus a slice of bread being around 40g. honey is a simple sugar used preworkout for energy, so i dont see a problem with that. the totals are still right around the same as they were, after the minor errors in calculations.

 

[Omegasox]

I think JKurz is right, you need to look at your totals again. You don't have any fat listed for your shakes or the milk. It looks like you're doing a lot of guesswork because I also don't know of any bread that has 15g of carbs a slice. If you do have some, I'd like to know what it is because I have 7 Grain Wheat bread and it has 23g of carb per slice.

 

[Dieharder]

umm its skim milk, so there is no fat in it, and i didnt list negligible amounts of fat in the shakes, considering its like 1 gram a serving. Also, pepperidge farm natural whole grain bread, 15g of carbs a serving.

 

[Dieharder]

also, the fat free cottage cheese, 2 cups, has 0 fat, 28 grams of carbs (i over estimated that one) and 58 grams of protein. i have the label sitting here right in front of me.

 

[Omegasox]

Thanks for the bread suggestion. Not trying to give you a hard time, your numbers just look off since I eat typically the same food but my totals are completely different. Must just be the brand.

 

[JKurz1]

Be prepared to lose a ton of muscle..............low carb and low fat dont mix.......if you're training like you should be............75% of your carbs are from simple carbs......only solid thing is the oats.............some MIGHT count the bread, but I concider it as an evil, like protein bars...............just my opinion..........

 

[Dieharder]

what other carbs would you add in?

 

[themealticket]

Brown rice, sweet potatoe, or any other low gi carb.

 

[Toozee]

You can also grind up the oats in a coffee grinder....then you really can't tell they're in your shake.