POST your DIET..........

[JKurz1]

Many people come on here asking for eccommendations pn what they should eat vs. there current goal, lifestyle, etc. I thought it might be a good idea if we could start a thread with a variety of different diets, along with your current stats and goals for the future. Also could be an opportune time to CONSTRUCTIVELY critisize what other bros are chowing down on......feel free to rip mine (if you so chose):

6'2....190....aprrox: 9%bf

Goal - 6'3...200....approx. 10% = Sept. 1

5:00 - WAKE

530 - 35 min treadmill

630 - 3/4 cup steel cut (dry) , 1.5 scoops isoloate, 1/2 grapfruite, 500mg vit c, multi vit.

9:15 - Myoplex Delux (no malt.) 1 cup low-carb skim, 1tb flax, 3-4 splenda

noon - 6-7oz meat source, 1/2 cup brown rice, mixed veggies, large salad, low-carb wrap

2:30 - Tuna pack. coffee, 1/2 low carb protein bar

4:30 - TRAIN

6:00 - 2 scoops whey, malt, glut, creat. - medium salad, veggies, etc.

9:00 - 2 scoops casein, 1 cup low carb skim, 3-4 serv. peanuts, veggies, etc.

9:30 - BED

 

[OXANDRIN]

Today for me:

Meal 1 (6am)
1 cup egg whites
1 slice fat free cheese
1 tbspn fish oil

275 calories---- 28g pro 15 fat 1 carb

Meal 2 (10am)

1 serving Muscle Milk

348 cals---- 32 pro 18 fat 6 carbs

Meal 3 (1pm)

1 cup oatmeal
1/4 cup sugar free maple syrup
2 scoops syntrax necter (lemonade)

500 cals----50g carbs 50g pro about

Meal 4 (5pm)

12oz buffalo meat
1 can black beans
1 tablespoon udo's choice

750 calories

Meal 5 (8pm)

1/2 cup almonds

350 cals
Meal 6 (10pm)

2 scoops procomplex

260 cals

NOT WORKING OUT TODAY

 

[JKurz1]

How about your stats, goals, etc...hard to crituque otherwise.........


Very low on cals bro - You must be on the lighter side, or trying to cut?

 

[RussianBull]

5'10" 195 lbs. ~9% BF

Meal 1 - 50g isolate, 1 tbsp ANPB, 1/2 cup oats

Meal 2 - 6 egg whites w/ turkey

Meal 3 - 2 grilled chicken breasts w/ green veggies or salad

Meal 4 - 1 pouch of tuna
1 serving Almonds

Workout

Meal 5 - PWO shake, 50g whey w/ 40g dextrose

Meal 6 - Turkey or chicken w/ veggies or a sweet potato

 

[tiger88]

6 3'' 228 @ 7-8 bf% goal end sept 1st 5-6 @ bf at 234 lbs

7 AM
2/3 cups oatemal
8 oz milk
40 grams protein drink + flax

10 AM
6 whole eggs
almonds

12 PM
12 oz chicken
spinich
few grapes
walnuts

2 PM
40 grams protein drink + flax

4 pM
2 turkey burgers
green beans
almonds

6 pm
steak
green pees

work out

9 PM
40 grams protein drink + flax

9 30 pm
8 egg (2 yokes)


10 30PM
40 grams protein drink + flax



and if i go out at night ...say come home at 2 AM
can of tuna and some greens



i eat the same damn thing about every day
mix protein wirh watre

 

[bigdho]

you must have one fast matabolism! thats a lot of food for only weighing 228...........lucky fucker

 

[tiger88]

you must have one fast matabolism! thats a lot of food for only weighing 228...........lucky fucker

LOL ya i am lucky in that sense plus i do cardio alot alot of it


as for my goal weight and bf levels... that is if i decide to run a cycle this summer if not i would say goals are 228 @ 6-7

 

[tiger88]

6'2....190....aprrox: 9%bf

Goal - 6'3...200....approx. 10% = Sept. 1

gonna grow an inch in 3 months


good luck LOL

 

[JKurz1]

LOL ya i am lucky in that sense plus i do cardio alot alot of it


as for my goal weight and bf levels... that is if i decide to run a cycle this summer if not i would say goals are 228 @ 6-7

You got any pics bro? Those stats are pretty damn close to contest prep.....

 

[tiger88]

You got any pics bro? Those stats are pretty damn close to contest prep.....

i will definity post pics late summer early fall

 

[JKurz1]

gonna grow an inch in 3 months


good luck LOL

Was wondering who would pick that up.....................very keen

 

[JKurz1]

i will definity post pics late summer early fall

What are you measuring bf with?

What do you do outside of the gym? Career wise............

 

[theoak01]

for me the foods will change up every now and then but nutrients stay the same,here is what I have been doing for the last week

turkey wrap 5 slices turkey with mustard 500ml fat free milk

tuna sandwhich (1 can) on whole wheat

turkey wrap 5 slices ,with mustard on whole wheat wrap 500ml milk

this meal is usually what my family cooks but its always lean meat and 1/2 cup whole wheat pasta or rice

4tbsp anpb

I get roughly 160 pro 145 carbs and 50-75g fat

Im dieting right now and will be all summer and I am 5'6 190 15%,Im struggling with the gym as I work 12 hr shifts that are 2 weeks days 2 weeks nights so I get fucked up and have a hard time getting my ass to the gym

 

[JKurz1]

for me the foods will change up every now and then but nutrients stay the same,here is what I have been doing for the last week

turkey wrap 5 slices turkey with mustard 500ml fat free milk

tuna sandwhich (1 can) on whole wheat

turkey wrap 5 slices ,with mustard on whole wheat wrap 500ml milk

this meal is usually what my family cooks but its always lean meat and 1/2 cup whole wheat pasta or rice

4tbsp anpb

I get roughly 160 pro 145 carbs and 50-75g fat

Im dieting right now and will be all summer and I am 5'6 190 15%,Im struggling with the gym as I work 12 hr shifts that are 2 weeks days 2 weeks nights so I get fucked up and have a hard time getting my ass to the gym

You might not want to hear this bro, but you'll lose weight s lot faster (I don't think your current diet is going to work.........) if you dump the whole wheat shit (bread, wraps, and pasta), dump the processed turkey, and dump the ANPB............

In exchange, add some chx breast, tuna, etc.......flax see or fish oils....and low carb wraps with high fiber....................ESPECIALLY, if you arent making it to the gym, in which case, you don't need anywhere NEAR that many calories.............

 

[bigdho]

LOL ya i am lucky in that sense plus i do cardio alot alot of it


as for my goal weight and bf levels... that is if i decide to run a cycle this summer if not i would say goals are 228 @ 6-7

Thats a good goal..........super lean. I cant stand being that lean (because of my genetics) I have to be very carefull I cant even smell fatty foods or I will gain fat.LOL. Im tall like you (6'4) been dieting for the last 5 weeks or so Im down to 250 @ around 11% Im going to go down another 1 or 2 % then its time to get the party started. Ive got some killer things lined up for the next 6 months. my goal is by 2005 to have a LBM of 250lbs.

 

[tiger88]

What are you measuring bf with?

What do you do outside of the gym? Career wise............

used the capliers and a bf scale....

more about the mirror as a judge then a number for me

well for cardio hit up tons of sprints and usually a stationary bike as well 30 minutes

as for career wise... LOL i will pm you

 

[tiger88]

Thats a good goal..........super lean. I cant stand being that lean (because of my genetics) I have to be very carefull I cant even smell fatty foods or I will gain fat.LOL. Im tall like you (6'4) been dieting for the last 5 weeks or so Im down to 250 @ around 11% Im going to go down another 1 or 2 % then its time to get the party started. Ive got some killer things lined up for the next 6 months. my goal is by 2005 to have a LBM of 250lbs.

ya u gotta be smart and just suck it up i guess

being tall has has its ups and downs....my arms look smaller then what they are

and being tall , haivng very symmetircal abs can be genetic thing

damn 250 and lean would be nasty

if i do decide to gear this summer it will fina proviron anavar and maybe masteron

not sure if u want too...i like training natty until my gains slow

 

[theoak01]

You might not want to hear this bro, but you'll lose weight s lot faster (I don't think your current diet is going to work.........) if you dump the whole wheat shit (bread, wraps, and pasta), dump the processed turkey, and dump the ANPB............

In exchange, add some chx breast, tuna, etc.......flax see or fish oils....and low carb wraps with high fiber....................ESPECIALLY, if you arent making it to the gym, in which case, you don't need anywhere NEAR that many calories.............

Im just getting started at my new job so I will swap it up once I get good cash flow coming in,tuna I have a bunch of but was eating 3 cans a day for 3 months and needed a break,as for efa's I have olive oil is that ok?

I am also really hankering to try low carb wraps but the stores here dont sell much low carb foods at all so Im stuck making due for now but I can drop the whole wheat shit nin half, I just started HIIT cardio also as I want single digit bf no matter what

thanks for the help bro I appreciate it ,and Ill keep updated as I do this cutting thing .

 

[JKurz1]

Im just getting started at my new job so I will swap it up once I get good cash flow coming in,tuna I have a bunch of but was eating 3 cans a day for 3 months and needed a break,as for efa's I have olive oil is that ok?

I am also really hankering to try low carb wraps but the stores here dont sell much low carb foods at all so Im stuck making due for now but I can drop the whole wheat shit nin half, I just started HIIT cardio also as I want single digit bf no matter what

thanks for the help bro I appreciate it ,and Ill keep updated as I do this cutting thing .

You'll be fine bro...........nothing wrong, per se, with your food choices, it's just the results will come that much faster if you change it up a bit....I'm not a low carb fan by any means, it's just some of the products (low carb milk, low carb bread) are better than the real things.........

 

[JKurz1]

Many people come on here asking for eccommendations pn what they should eat vs. there current goal, lifestyle, etc. I thought it might be a good idea if we could start a thread with a variety of different diets, along with your current stats and goals for the future. Also could be an opportune time to CONSTRUCTIVELY critisize what other bros are chowing down on......feel free to rip mine (if you so chose):

6'2....190....aprrox: 9%bf

Goal - 6'3...200....approx. 10% = Sept. 1

5:00 - WAKE

530 - 35 min treadmill

630 - 3/4 cup steel cut (dry) , 1.5 scoops isoloate, 1/2 grapfruite, 500mg vit c, multi vit.

9:15 - Myoplex Delux (no malt.) 1 cup low-carb skim, 1tb flax, 3-4 splenda

noon - 6-7oz meat source, 1/2 cup brown rice, mixed veggies, large salad, low-carb wrap

2:30 - Tuna pack. coffee, 1/2 low carb protein bar

4:30 - TRAIN

6:00 - 2 scoops whey, malt, glut, creat. - medium salad, veggies, etc.

9:00 - 2 scoops casein, 1 cup low carb skim, 3-4 serv. peanuts, veggies, etc.

9:30 - BED

I think I'm gonna switch the myoplex with 2 pieces of low-carb bread, one with 1tb of anpb, the other with some tuna............thoughts?

 

[BigD83]

heres my diet.

Meal 1
Breakfast
(Post WO)
9:00 AM
6 eggs (5 whites 1 whole)
Oat meal (regular) 1/2 cup
flaxeed oil 1 cap
(caps)

Meal 2
Lunch
12:00 Noon
Tuna 1 can
cott cheese 1/2 cup
wh. Bread 2 slices
lett
tomatoe

Meal 3
Snack
(Post WO)
3:00 PM
protein shake
banana
chromium

Meal 4
Dinner
5:00 PM
protein shake
flax oil
Vit C

Meal 5
Snack
7:30 PM
7 oz Chicken breast/wh
bell pepper
tomato sauce

Meal 6
Late Snack
9:30 PM
tuna 1 can
lett
tomato
cucumber
deli turky 2 slices



total cal: 1925 carb: 102g pro: 257g fat: 33 g

my supplements: protein shake, creatine, flax oil, vit C, chromium picolinate, glutiman.

this is my cutting diet. should i change anything guys?? you can critique.
my stats
6 foot
165 lbs
11-12% bf
goal get down to 8% bf (trying to accomplish it in 6 weeks)

 

[JKurz1]

heres my diet.

Meal 1
Breakfast
(Post WO)
9:00 AM
6 eggs (5 whites 1 whole)
Oat meal (regular) 1/2 cup
flaxeed oil 1 cap
(caps)

Meal 2
Lunch
12:00 Noon
Tuna 1 can
cott cheese 1/2 cup
wh. Bread 2 slices
lett
tomatoe

Meal 3
Snack
(Post WO)
3:00 PM
protein shake
banana
chromium

Meal 4
Dinner
5:00 PM
protein shake
flax oil
Vit C

Meal 5
Snack
7:30 PM
7 oz Chicken breast/wh
bell pepper
tomato sauce

Meal 6
Late Snack
9:30 PM
tuna 1 can
lett
tomato
cucumber
deli turky 2 slices



total cal: 1925 carb: 102g pro: 257g fat: 33 g

my supplements: protein shake, creatine, flax oil, vit C, chromium picolinate, glutiman.

this is my cutting diet. should i change anything guys?? you can critique.
my stats
6 foot
165 lbs
11-12% bf
goal get down to 8% bf (trying to accomplish it in 6 weeks)

I was reading this and I was like WHAT THE HELLLLLLLLL, cause I thought it was BIGHO and he weighs about 100lbs more than you........so, it's a little light on calories, but seeing how you are 165 and cutting, it actually looks pretty decent.........Only thing I have heard are bananas are terrible PW.....restoring liver glyogen is not something you want to do..........just what I heard though.........if it works, it works.........

PS. 165 at 6 foot is skinny bro.........means health skinny, if thats what you are looking for........

 

[bigdho]

I was reading this and I was like WHAT THE HELLLLLLLLL, cause I thought it was BIGHO and he weighs about 100lbs more than you........so, it's a little light on calories, but seeing how you are 165 and cutting, it actually looks pretty decent.........Only thing I have heard are bananas are terrible PW.....restoring liver glyogen is not something you want to do..........just what I heard though.........if it works, it works.........

PS. 165 at 6 foot is skinny bro.........means health skinny, if thats what you are looking for........

LMFAO

 

[BigD83]

yeah, im aiming for the lean and ripped look, dont wanna get too big. kind of like Thomas Jane size in "the Punisher" after the cut im bulking, hopefully i'll gain 20 pounds and im set. yeah, i ditched the banana, im drinking skim milk. it has 11 g of simple carb after the workout, plus protein.

 

[BigD83]

yeah, im aiming for the lean and ripped look, dont wanna get too big. kind of like Thomas Jane size in "the Punisher" after the cut im bulking, hopefully i'll gain 20 pounds and im set. yeah, i ditched the banana, im drinking skim milk. it has 11 g of simple carb after the workout, plus protein. but you don't think i should lower the cal a lil?

 

[Luciano_]

My stats : 5’9’’ ~135 lbs. Bf don't know (according to the navy method: high/neck/stomach: 7.7 but I don't think so)
Goal: ~165 lbs. Bf ~same? (what should be my goal?)

Yesterday:
8:00 Cup milk – scope whey - Vit C - Betacarotene - Zinc - Others antioxidants - Sleep
11:00 Cotagge – Oatmeal – Honey – Raspberries
14:00 Steak – Green veg – Strawberries - Vit C
16:00 Tuna – whole egg – whites – Almond
18:30 Breast – Low carb tortilla – ½ scope whey
19:00 Workout
21:00 1 sc. whey – 35gr Dextrose – 12 gr Free aminoacids – 4 gr. Creatine
22:00 Salmon – Green veg – Olive oil
00:00 Tuna – Almonds – ANPB
02:00 1 scope whey – ANPB – Flax - Vit C
Some chemicals for the head & Sleep

Aprox: 3200 cal. 110 fat / 230 carb / 320 prot

Please suggestions !!!
Thanks ..

 

[view]

Meal 1 -
1 Cup Oats (dry measure)
1 Can of Tuna

Meal 2 -
2 scoops of Whey
1 Tbps Flax oil
1 Tbsp ANPD

Meal 3 -
1 cup oats (dry measure)
1 cup dry cottage cheese

Meal 4 -
2 scoops whey
1 Tbsp flax oil
1 Tbsp ANPB

Meal 5 -
2/3 cup oats (dry measure)
1 head of rommaine lettuce
1 chicken breast

Meals 6 -
PWO shake
40 gram dextrose
2 scoops whey

Meal 7 -
Can tuna
1 ounce of raw, unsalted sunflower seeds

 

[JKurz1]

Meal 1 -
1 Cup Oats (dry measure)
1 Can of Tuna

Meal 2 -
2 scoops of Whey
1 Tbps Flax oil
1 Tbsp ANPD

Meal 3 -
1 cup oats (dry measure)
1 cup dry cottage cheese

Meal 4 -
2 scoops whey
1 Tbsp flax oil
1 Tbsp ANPB

Meal 5 -
2/3 cup oats (dry measure)
1 head of rommaine lettuce
1 chicken breast

Meals 6 -
PWO shake
40 gram dextrose
2 scoops whey

Meal 7 -
Can tuna
1 ounce of raw, unsalted sunflower seeds

stats? goals?

 

[BigD83]

My stats : 5’9’’ ~135 lbs. Bf don't know (according to the navy method: high/neck/stomach: 7.7 but I don't think so)
Goal: ~165 lbs. Bf ~same? (what should be my goal?)

Yesterday:
8:00 Cup milk – scope whey - Vit C - Betacarotene - Zinc - Others antioxidants - Sleep
11:00 Cotagge – Oatmeal – Honey – Raspberries
14:00 Steak – Green veg – Strawberries - Vit C
16:00 Tuna – whole egg – whites – Almond
18:30 Breast – Low carb tortilla – ½ scope whey
19:00 Workout
21:00 1 sc. whey – 35gr Dextrose – 12 gr Free aminoacids – 4 gr. Creatine
22:00 Salmon – Green veg – Olive oil
00:00 Tuna – Almonds – ANPB
02:00 1 scope whey – ANPB – Flax - Vit C
Some chemicals for the head & Sleep

Aprox: 3200 cal. 110 fat / 230 carb / 320 prot

Please suggestions !!!
Thanks ..

looking good, this is your bulking diet. i would up the carb a lil. just a suggestion though.

 

[HodgeMN]

Breakfast:

4 sausage McMuffins with egg
3 hash browns
danish
large coke

Snack:

King size snickers
2 Red Bulls for energy

Lunch:

2 Double Whoppers w/cheese
Extra large Fries
Large Chocolate shake
piece of pie

Afternoon snack:

Large DQ Blizzard

Dinner:

2 Large Pizza Hut Pan meat lovers pizzas
pint of Ben and Jerry's ice cream


Before Bed:

Another pintof Ice cream


I am currently trying to cut so my diet is a little on the light side.

Height 5'8"
Weight 270
BF 50%

 

[mystic_man]

Im at about 185 and 14% bodyfat.. IM looking to throw on another 5-8 lbs or so while staying lean.. I might

My diet today

9am 6 eggwhites (2 yolk) 1/2 cup oatmeal and apple

11:30 AM 4 slices low carb bread with 16 slices turkey breast and celery

2pm Bowl of penne pasta with 93% lean Hamburger (1/2 lb.) and 1 Potato

4:30 MuscleMilk 1 serving and a Banana

6pm Workout

8:30 Isopure with Garden Salad

11pm 2 chicken Breasts with 1 tbsp of Flax

 

[BigD83]

Breakfast:

4 sausage McMuffins with egg
3 hash browns
danish
large coke

Snack:

King size snickers
2 Red Bulls for energy

Lunch:

2 Double Whoppers w/cheese
Extra large Fries
Large Chocolate shake
piece of pie

Afternoon snack:

Large DQ Blizzard

Dinner:

2 Large Pizza Hut Pan meat lovers pizzas
pint of Ben and Jerry's ice cream


Before Bed:

Another pintof Ice cream


I am currently trying to cut so my diet is a little on the light side.

Height 5'8"
Weight 270
BF 50%

tell me your shittying, but everything looks delicious.

 

[Luciano_]

looking good, this is your bulking diet. i would up the carb a lil. just a suggestion though.

Thank for the suggestion. Second person to tell me tu up carbos, so I'll do it with a extra portion of rise or oats, maybe a fruit .. I am not eating fruit except from the rasp and straw ...

Cheers !

 

[JKurz1]

Breakfast:

4 sausage McMuffins with egg
3 hash browns
danish
large coke

Snack:

King size snickers
2 Red Bulls for energy

Lunch:

2 Double Whoppers w/cheese
Extra large Fries
Large Chocolate shake
piece of pie

Afternoon snack:

Large DQ Blizzard

Dinner:

2 Large Pizza Hut Pan meat lovers pizzas
pint of Ben and Jerry's ice cream


Before Bed:

Another pintof Ice cream


I am currently trying to cut so my diet is a little on the light side.

Height 5'8"
Weight 270
BF 50%

This should be move to the comical board...... extremely funny!

 

[JKurz1]

Many people come on here asking for eccommendations pn what they should eat vs. there current goal, lifestyle, etc. I thought it might be a good idea if we could start a thread with a variety of different diets, along with your current stats and goals for the future. Also could be an opportune time to CONSTRUCTIVELY critisize what other bros are chowing down on......feel free to rip mine (if you so chose):

6'2....190....aprrox: 9%bf

Goal - 6'3...200....approx. 10% = Sept. 1

5:00 - WAKE

530 - 35 min treadmill

630 - 3/4 cup steel cut (dry) , 1.5 scoops isoloate, 1/2 grapfruite, 500mg vit c, multi vit.

9:15 - Myoplex Delux (no malt.) 1 cup low-carb skim, 1tb flax, 3-4 splenda

noon - 6-7oz meat source, 1/2 cup brown rice, mixed veggies, large salad, low-carb wrap

2:30 - Tuna pack. coffee, 1/2 low carb protein bar

4:30 - TRAIN

6:00 - 2 scoops whey, malt, glut, creat. - medium salad, veggies, etc.

9:00 - 2 scoops casein, 1 cup low carb skim, 3-4 serv. peanuts, veggies, etc.

9:30 - BED

Cmon, no one want to slam my diet? Needsize? SC? Mr.X - surely you guys are waiting for the opportune time............

 

[JKurz1]

Bumped for UA..............

 

[view]

stats? goals?

5 '11 @ 188 at 7%. Just maintaining this look until mid-september

 

[view]

Cmon, no one want to slam my diet? Needsize? SC? Mr.X - surely you guys are waiting for the opportune time............

hehe. Wheres the flax man??

 

[therobber]

6'2 205... bf ? goal to gain lean mass with moderate fat gain

#1 2 chicken breast sandwiches(w/tomatoes) on flax bread

#2 2 cans tuna w/ baked potatoes

#3 same as #2

#4 8 egg whites 2 whole, 3 slices 12 grain bread, salad(romaine, onion, olive oil, balsamic vinager, tomatoes)

wo

pwo shake - creatine, whey, gatorade powder

#5 600ml skim milk, 2 scoops muscle milk

#6 tuna(yes more)w/ a salad or cottage cheese

i have natural peanut butter with meals 2 & 3 some days.... or a salad with these meals with the olive oil for extra cals

 

[UA_Iron]

Bumped for UA..............

Some good reading, thanks Jkurz

 

[Its-Grow-Time]

current 6' - 190 lbs - goal = lose bodyfat while maintaining hard earned muscle -
please flame where needed

7:00 - cup oats - cup skim-scoop whey-1 tbsp alpb-2 eggs
10:00 - cup skim - scoop whey - 1 tbsp alpb
12:00 - ckn breast with veggies
2:00 - cup skim - scoop whey - 1 tbsp alpb
4:30(pre) cup grapefruit juce - scoop whey
6:00 (post) cup grapefruit juce - scoop whey
7:00 - ckn breast with veggies
8:00 - 2 servings peanuts
9:30 - water - scoop whey
+ flax seed capsules with multi vit

 

[Luciano_]

current 6' - 190 lbs - goal = lose bodyfat while maintaining hard earned muscle -
please flame where needed

7:00 - cup oats - cup skim-scoop whey-1 tbsp alpb-2 eggs
10:00 - cup skim - scoop whey - 1 tbsp alpb
12:00 - ckn breast with veggies
2:00 - cup skim - scoop whey - 1 tbsp alpb
4:30(pre) cup grapefruit juce - scoop whey
6:00 (post) cup grapefruit juce - scoop whey
7:00 - ckn breast with veggies
8:00 - 2 servings peanuts
9:30 - water - scoop whey
+ flax seed capsules with multi vit

I would say too much milk there. Go for the low carb one if you can.
I would move the multivitamin to the first thing in the morning.
I don’t like fats on my first meal.
I would suggest some egg whites or tuna about 1 hour preWO instead of the whey, and a hi GI carbo postWO with 2 clean whey (about 50gr of prot).
I would add some olive oil to your 7pm veggies.
Just my opinion.
Cheers

 

[jgraves31]

Stats: 6'4'', 220 lbs., approx 6% BF
Goal: just maintain right now

Typical diet:

Meal 1 - 10:00am:
34g whey protein (wp), 10g protein blend (pb)
.75 cup dry oats
1 cup tomato juice

Meal 2 - 12:00pm:
1 cup FF cottage cheese
.5 scoop wp, .5 scoop pb
.75 cup oats

Meal 3- 2:00pm:
2 cans low sodium tuna
.5 scoop wp, .5 scoop pb
.75 cup oats
1 can low sodium green beans

Meal 4 - 4:00pm:
1 chicken breast
.5 scoop wp, .5 scoop pb
.75 cup oats
low carb tortilla

Meal 5 - 6:00pm: (preworkout)
meal replacement shake (Lean Mass Matrix)

Workout from 7-8pm

Meal 6 - 8:00pm: (postworkout)
35g whey
33g dextrose
18g powerade

Meal 7 - 8:30pm:
35g whey
7-8oz sweet potato

Meal 9 - 9:00pm:
.5 cup low sodium cottage cheese
1 scoop wp, .5 scoop pb
.75 cup oats

Meal 10 - 11:00 pm:
1 can salmon
2 tbs olive oil
1 can low sodium green beans

Meal 11 - 1:00pm:
1.5 cup cottage cheese
15g fish oil
broccoli

I usually get around 4400 cals per day with a ratio of 45/35/20 (p/c/f).

 

[JKurz1]

Stats: 6'4'', 220 lbs., approx 6% BF
Goal: just maintain right now

Typical diet:

Meal 1 - 10:00am:
34g whey protein (wp), 10g protein blend (pb)
.75 cup dry oats
1 cup tomato juice

Meal 2 - 12:00pm:
1 cup FF cottage cheese
.5 scoop wp, .5 scoop pb
.75 cup oats

Meal 3- 2:00pm:
2 cans low sodium tuna
.5 scoop wp, .5 scoop pb
.75 cup oats
1 can low sodium green beans

Meal 4 - 4:00pm:
1 chicken breast
.5 scoop wp, .5 scoop pb
.75 cup oats
low carb tortilla

Meal 5 - 6:00pm: (preworkout)
meal replacement shake (Lean Mass Matrix)

Workout from 7-8pm

Meal 6 - 8:00pm: (postworkout)
35g whey
33g dextrose
18g powerade

Meal 7 - 8:30pm:
35g whey
7-8oz sweet potato

Meal 9 - 9:00pm:
.5 cup low sodium cottage cheese
1 scoop wp, .5 scoop pb
.75 cup oats

Meal 10 - 11:00 pm:
1 can salmon
2 tbs olive oil
1 can low sodium green beans

Meal 11 - 1:00pm:
1.5 cup cottage cheese
15g fish oil
broccoli

I usually get around 4400 cals per day with a ratio of 45/35/20 (p/c/f).

Not a flame bro, but I'll put $$ on it that you aren't 6% and able to maintain it...if you are, you are a genetic freak or juiced to the gills........I get down to 5% and start twitching..........6% is pretty much contest ready.........maintaining this is not a good feeling............get your bf check using hydr.

 

[irish_pride]

6ft, 12st // 77kg
im looking to increase my mass aswell as toning up my gut


dont wake up till approx 12 noon.

60g protein shake.
i pint of milk.
subway sandwich 6 inch steak n cheese with double meat or a chicken sandwich

5pm
meat,veg,potatoes
60g protein shake

9pm
small sized steak, 50g of cheese , chicken or beef cold cuts

10pm
1 can of tuna or a fish
60g protein shake

 

[jgraves31]

jkurz1: that's cool man...

I said approx. because I actually did have hydrostatic weighing done and I checked in at 7% BF. That was about one year ago though. I know I am less than that now with the changes to my diet and routine. You're right in that it's def. not easy keeping BF that low.

 

[JKurz1]

jkurz1: that's cool man...

I said approx. because I actually did have hydrostatic weighing done and I checked in at 7% BF. That was about one year ago though. I know I am less than that now with the changes to my diet and routine. You're right in that it's def. not easy keeping BF that low.

props bro....you are one gifted mo-fo...........keep it up

 

[Luciano_]

6ft, 12st // 77kg
60g protein - 6 inch steak or a chicken
meat - 60g protein shake
small sized steak - chicken or beef cold cuts
1 can of tuna or a fish - 60g protein shake

Correct me if I am wrong, but if what I have reed is correct, you are wasting prot there. Your libber cannot process that amount of prot in each meal and you are probably pissing it.
4hs between meals, I would say 2-3 hs.

What do you think?

 

[JKurz1]

Correct me if I am wrong, but if what I have reed is correct, you are wasting prot there. Your libber cannot process that amount of prot in each meal and you are probably pissing it.
4hs between meals, I would say 2-3 hs.

What do you think?

Hang the hell on......Didn't you critique my english in a previous post? Obviously, you were joking or is it that I'm talking above you head?

 

[Luciano_]

nanan, I didn't critique your english dude !!! I just said I use not to understand what you say !!
For example "I'm talking above you head", what the hell is that? An expresion, I believe ... I mean, I can translate every single word, but it doesn't make sense to me !!

Green Karma dude, don't put me in a position where I'll have to punch your tiny abbbs !

 

[Luciano_]

nanana, I didn't critique your English dude !!! I just said I use not to understand what you say !!
For example "I'm talking above you head", what the hell is that? An expression, I believe ... I mean, I can translate every single word, but it doesn't make sense to me !!

Green Karma man, don't put me in a position where I'll have to punch your tiny abbbs !

 

[JKurz1]

Many people come on here asking for eccommendations pn what they should eat vs. there current goal, lifestyle, etc. I thought it might be a good idea if we could start a thread with a variety of different diets, along with your current stats and goals for the future. Also could be an opportune time to CONSTRUCTIVELY critisize what other bros are chowing down on......feel free to rip mine (if you so chose):

6'2....190....aprrox: 9%bf

Goal - 6'3...200....approx. 10% = Sept. 1

5:00 - WAKE

530 - 35 min treadmill

630 - 3/4 cup steel cut (dry) , 1.5 scoops isoloate, 1/2 grapfruite, 500mg vit c, multi vit.

9:15 - Myoplex Delux (no malt.) 1 cup low-carb skim, 1tb flax, 3-4 splenda

noon - 6-7oz meat source, 1/2 cup brown rice, mixed veggies, large salad, low-carb wrap

2:30 - Tuna pack. coffee, 1/2 low carb protein bar

4:30 - TRAIN

6:00 - 2 scoops whey, malt, glut, creat. - medium salad, veggies, etc.

9:00 - 2 scoops casein, 1 cup low carb skim, 3-4 serv. peanuts, veggies, etc.

9:30 - BED

Well, recently I've been feeling like shit in the AM and I've narrowed it down to the myoplex mid-am.........maltr. is a shitty carb and giving me the shakes...so, I've revamped it a tad -

I've nixed it and added in it's place 1 piece of whole wheat low carb bread with ANPB and 1 pieces with as much tuna as it will hold..........coffee with low carb milk


I've removed the tuna PW and added cottage cheese and maybe some sugar-free jello for taste........theory is I want a slow release protein before I train to keep the nutirents flowing and some quick afterwards............

I just found some of the good ol Phosphagain II that was discontinued (for reasons beyond me) and am using it as my PW shake...........goals is slow, lean mass.........I want to add fruit, but #1 I'm nervous as many say it has no bb benefits............thoughts?

 

[damnit458]

"I've nixed it and added in it's place 1 piece of whole wheat low carb bread with ANPB and 1 pieces with as much tuna as it will hold..........coffee with low carb milk"

what happened Kurz? I coulda swore i read in a previous post of yours that you hadnt eaten bread in...years? That and how the hell do you eat steel cut oats dry....god i practically kill myself trying to swallow those things. I probably get more of a workout forcing myself to chew and swallow those than i do running every day.

 

[JKurz1]

lol.........first off, I dont eat steel cut DRY! That is the DRY measure.........as you know, they expand when cooked........

As for the bread, trust me, I did a ton of research......I found a bread with 0 sugar, to HGFS, no oils, nada....just a low carb product, high fiber, and 100% stone ground whole wheat bread.........

 

[cwick0]

jkurz1,
that is one hell of a strict diet and schedule. Up at 5 and in bed before 10 is rather rough.
When i get some extra time today i will read everything in the post and see if i can steal any pointers to help me cut weight and still maintain my strength and muscle mass. My guess is that my body fat is 18-20%, i.e. too damn much.

 

[JKurz1]

jkurz1,
that is one hell of a strict diet and schedule. Up at 5 and in bed before 10 is rather rough.
When i get some extra time today i will read everything in the post and see if i can steal any pointers to help me cut weight and still maintain my strength and muscle mass. My guess is that my body fat is 18-20%, i.e. too damn much.

Strictness is something I've never had a problem with.....yest. was my b-day...I had a sliver and I mean sliver of cake, and I was actually sick to my stomach for over 24 hours.......kind of scares me. That's why I toss in a bar or cottage cheese and jello when I can, to keep me somwhat sane.

I can give you the Number one best way to drop at least 5% right now. Do cardio, 1st thing in the am for 30-35 minutes. DOn't eat a damn thing for 1 hour. Then, finish the starch carbs for 2-3pm...........don't pick out late night and don't eat anything with more than 3g of sugar/servivng. Control your portions.

Do it for a month man.........you'll be money.

I sometimes don't even have a taste for carbs. Today I brought chicken, a big salad, a mess of green veggies, and a yam for lunch.........I am in no modd for the yam right now, so I'll prob. just have a low carb wrap.........

 

[cwick0]

ABSOLUTELY REMARKABLE JKURZ!

In the past when i did cardio first thing in the morning, it resulted in shitty workouts in the afternoon. I suspect i could get used to it, but it is hard trying to train hard and you feel like shit and are tired from the cardio in the morning.

Today is my first real day trying to cut the shit out of my diet. I went to lunch yesterday, so that completely fucked things up yesterday, but i still only had about 2800 calories.

So far today...
wake-up: 8am
protein bar: 9:45
burger (home cooked) w/slice of low carb fat free bread, whole grain: 11:15
burger #2: 1:30
protein bar: 3:30

Lift at 4.

Yesterday i weighed in at 251.5lbs at 5'10.5". All my extra weight is in my torso, none in my arms and very little in upper legs. My frame doesnt help either...huge barrel chest, hence strong as hell on chest. When i lose any weight, my rib cage sticks out and looks kinda funny, guess i need to get use to that. Maybe if i hit abs some it will even back up.

 

[JKurz1]

Ok...2 more things.............if you don't do cardio, eat a lot sooner than 2 hours after you wake....your body is in starvation mode and will hoard fat........

next, don't cut cals too fast....you'll BINGE HARDCORE!

 

[cwick0]

I probably wont cut to many cals, i will just focus on eliminating the shit from my diet. NO MORE EATING OUT FOR LUNCH WHILE IN THE OFFICE!

I will try to start doing cardio 3-4 days a week, for sure hitting cardio in the morning on the weekends. I have a screwy schedule with school and bouncing.
For cardio i will probably just stick to the treadmill with a slight incline.
THANKS

 

[damnit458]

god glad to hear you dont eat steelies dry, god knows there hard enough to eat as is. Kind of disturbing to hear about the cake thing, but i guess your body gets use to how you eat after three years in a row of it. Im curious why do you say dont eat anything for an hour after you do cardio? I assume doing that gives your muscle more time to burn fat instead of nutrients you would get from eating right away?

 

[lopedogg85]

im 18 yrs old 5'7 weigh about 195 and have lifted on and off in the past years but just started seriosuly liftin again. my cousin (fake ronnie coleman) made me realize if i wanted a 6 pack or even cut up i need to lose body fat so i just started a diet on sunday 6/13
so far my diet has been -
breakfast - 2 boiled egg whites/ slice of whole wheat bread and 20g of whey protein

workout

lunch - little bit of spaghetti and a bunch of meatballs no sauce
20g whey protein

dinner - either some sort of boiled meat or chicken/ boiled vegetables
also about 8 cups of water a day

anyone got any suggestions anything will help me
thanks

 

[damnit458]

im 18 yrs old 5'7 weigh about 195 and have lifted on and off in the past years but just started seriosuly liftin again. my cousin (fake ronnie coleman) made me realize if i wanted a 6 pack or even cut up i need to lose body fat so i just started a diet on sunday 6/13
so far my diet has been -
breakfast - 2 boiled egg whites/ slice of whole wheat bread and 20g of whey protein

workout

lunch - little bit of spaghetti and a bunch of meatballs no sauce
20g whey protein

dinner - either some sort of boiled meat or chicken/ boiled vegetables
also about 8 cups of water a day

anyone got any suggestions anything will help me
thanks

Lope your go nna wanna eat a lot more, Your eating three meals; you need to turn that into 5-6. You could try adding some more eggs at breakfast, and something like tuna inbetween lunch and dinner. If you wanna get really serious you could take out the wheat bread at breakfast and the pasta at lunch, although I dont think the pasta is that bad since its post workout. All I can say is you really need to eat more. Count how many calories your getting and post it up. You will be astounded at how low it is.

 

[Tweakle]

Interesting to see the difference in some peoples diets

Mine is boring as hell, the same food every fucking day

Breakfast

Bowl Oatmeal, skim milk
3 whole eggs, 3 whites

Snack

250g's tuna & tblspoon mayo, broccoli, tomato

Lunch

Steak/Chicken, little bit of rice, broccoli, cauliflower

Snack

50g's protien shake w/water & 1tblspn ANPB (Post workout I jave 1 cup oats & 1/2 pint skim milk in the shake and drop the ANPB)

Dinner

Chicken/Steak, broccoli, cauliflower, 1tblspn olive oil

Snack

Shake 50g's protien, 1tblsp ANPB

not sure exactly how many cals but there's over 300g's protien every day.. 213lbs, 5'10", no idea on bf% but it's still too high

 

[lopedogg85]

Lope your go nna wanna eat a lot more, Your eating three meals; you need to turn that into 5-6. You could try adding some more eggs at breakfast, and something like tuna inbetween lunch and dinner. If you wanna get really serious you could take out the wheat bread at breakfast and the pasta at lunch, although I dont think the pasta is that bad since its post workout. All I can say is you really need to eat more. Count how many calories your getting and post it up. You will be astounded at how low it is.

i posted that diet a couple of days ago and i changed it already.
after the first day on that first diet i discovered what CKD was (carb keto diet) and decided to give it a try. so far its been kinda tough but ive been sticking to it. this is my new ckd so far:

breakfast: 4-5 egg whites

workout

lunch - usually lettuce with chicken or 2 boiled hotdogs

cardio workout

dinner - tuna / lettuce (dinner and lunch sometimes same sometimes alternate)

snack - can of tuna

gallon - gallon and a half of water per day

pissing like 15 times a day, gotten weaker, head rushes here and there,but my body feels tight all the time so i think im doin good. we'll see how i do ill post my weight in a week or so. i started at 195

 

[JKurz1]

i posted that diet a couple of days ago and i changed it already.
after the first day on that first diet i discovered what CKD was (carb keto diet) and decided to give it a try. so far its been kinda tough but ive been sticking to it. this is my new ckd so far:

breakfast: 4-5 egg whites

workout

lunch - usually lettuce with chicken or 2 boiled hotdogs

cardio workout

dinner - tuna / lettuce (dinner and lunch sometimes same sometimes alternate)

snack - can of tuna

gallon - gallon and a half of water per day

pissing like 15 times a day, gotten weaker, head rushes here and there,but my body feels tight all the time so i think im doin good. we'll see how i do ill post my weight in a week or so. i started at 195

Hey, how tall are you? At 195 you in for a world of muscle loss on this diet...trust me.....cals/protein and way to low....not a flame, just change it now before it's seriousl detremental to your physique........remember this....*ANYONE CAN BE SKINNY!!!!!!!*........don't lose the hard earned mass!

 

[lopedogg85]

Hey, how tall are you? At 195 you in for a world of muscle loss on this diet...trust me.....cals/protein and way to low....not a flame, just change it now before it's seriousl detremental to your physique........remember this....*ANYONE CAN BE SKINNY!!!!!!!*........don't lose the hard earned mass!

good pt thanks for the tip man - im about 5'7 noone every really considers me fat just a wide solid guy but that is true i dont want to lose my muscle- thanks. how much protein a day do u think i should take?